Does your back hurt? If so, then you have lots of company. Millions of Americans experience acute or chronic back pain. However, this is not necessarily the kind of company you want to keep. Dr. Zinovy Chukhman is a chiropractor in Richardson who offers chiropractic treatment to relieve aches and pains. However, there are also steps you can take that might be very helpful. Read on to learn about these do-it-yourself techniques.
Have a Good Night
People with chronic back pain often have trouble sleeping at night. This lack of sleep may worsen pain and inflammation. To get a good night’s sleep, invest in a quality mattress. Also, experiment with different sleep positions and try using body pillows for additional support.
Rest is important, but not too much. Strengthening and stretching back muscles may reduce or eliminate some types of back pain. Be sure to stretch gently. Even going for a casual walk can be helpful. Discuss what’s best for your type of back pain with Dr. Z or your internist.
Watch Your Weight
If you’re overweight, then those extra pounds can put quite a strain on your back. Many people who have taken a variety of medications to relieve back pain find that weight loss can make a noticeable difference. If you need help losing weight, speak to our registered dietician, Janel Kobza-Chukhman, RD, LD.
Yoga can be comfortably therapeutic for people with back pain. In particular, yoga can reduce low back pain by loosening tightened muscles, increasing strength and improving mobility and breathing. Yoga can also be very relaxing, which may also help loosen muscles and reduce pain perception.
Hot and Cold
Whether a hot or cold pack will be helpful depends on what kind of back pain you’re experiencing. Usually, an ice pack is better for inflammation because the cold helps reduce swelling. On the other hand, the heat from a hot water bottle or heating pad reduces muscle tension, cramping and spasms.
On Your Mark, Get Set, Swim!
Swimming and other forms of aquatic therapy can be great for back pain. The water’s buoyancy helps reduce joint strain and encourages strengthening and gentle stretching of your back muscles. Just floating in a pool can be relaxing, relieve tension and increase circulation to promote healing. For a gentle underwater massage, aim the jets of a warm whirlpool at the sore spots in your back.
As you practice these do-it-yourself back pain relief techniques, over-the-counter pain relievers can be helpful, too. Aspirin, ibuprofen—Advil or Motrin—and naproxen (Aleve) are among the most commonly used.
Of course, if none of these techniques work, then be sure to call Dr. Z for an appointment.
Meet the Doctor
Dr. Zinovy Chukhman is a chiropractor who provides pain management in Richardson. If you’ve been experiencing back pain, then call the office today. Dr. Z. and his staff are here to help!