Chronic Pain Health & Wellness

5 Ways to Manage Back Pain

5 Ways to Manage Back Pain

Back complaints are one of the most common issues that many American adults deal with on the daily. When the pain comes and begins to interfere with your quality of life, there are several treatment options available to relieve the pain. 

While taking medication or even talking to a  minimally invasive spine surgeon are more extreme methods of managing pain, there are some more holistic approaches to the relief of back pain that can be done at home, without having to spend more of your hard-earned money on additional treatments. 

Here are some treatments that are used to help you get back into the swing of things when back complaints get in the way of you living your best life that doesn’t have to cost the earth to get your hands on.

5 Ways to Manage Back Pain

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      1.) Make Sure to Get Enough Sleep 

Though being in pain is a leading cause of sleep disruption- with difficulty falling or staying asleep, not getting enough can make matters significantly worse in the long run.

This cycle can make is much more difficult to get a deep and restorative sleep. Restorative sleep is the type of sleep that is needed to help bring healing power to the body’s tissues, as well as refreshing and recharging your batteries. 

Troubles with sleeping through pain and other factors must be addressed. Speak to your doctor, who may recommend making a lifestyle change to help manage your disrupted sleep.

      2.) Find Ways to Release Endorphins 

Endorphins are the happy hormone released and made naturally by your body. They help to block pain signals from registering in your brain. Endorphins are also useful when it comes to alleviating depression, stress, and anxiety, which are all factors associated with chronic pain. 

Activities that release endorphins are physical exercise, meditation, and even massage therapy- all of which can also help with managing pain directly. 

      3.) Be Mindful 

People specializing in pain management have long understood that pain is more than just the physical sensation of pain. Your brain plays a vital role in how it interprets pain signals. 

This theory means that you can use your brain to manage your pain using mindfulness.
Practicing mindfulness and meditation- using slow, controlled breathing acts to focus the mind and help to reduce the sensation of pain and aid relaxation. 

There are many, free resources online to get you started with this unique method of pain management. 

      4.) Stretch and Strengthen 

Oftentimes, prevention is better than cure. Having strength in the muscles helps to maintain a painless and strong body. Physical activity will help to prevent, as well as alleviate pain. 

      5.) Do Things That Make You Happy 

Happiness not only releases endorphins but is also a good method of distraction when it comes to moments of physical pain, Long-term back pain can cause many issues in your life, taking its toll on relationships, focus, and even your finances. Focus on getting three to four feel-good things done per day- such as talking to a friend, enjoying your favorite drink or going for a walk. A 30-second hug from someone you love can make the effects of pain more bearable. 

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