Up to 90% of episodes of this discomfort are resolved in 6 weeks, either as a result of an injury or due to a structural or nervous problem.
Of course, knowing that fact makes misery just a little more bearable, so try strategies to prolong patience to ease your pain.
Back pain is often the result of poor sitting or standing posture, or is due to minor trauma from sports or exercise.
Pain is often characterized as sore and sore to the touch, which usually indicates a muscle strain. Muscle tensions often respond well to rest or other home treatments and resolve within a few days.
If the upper back has acute and / or burning pain that persists for more than a week of self-treatment, it is recommended to consult a health professional.
The relief of chronic back pain can occur in many ways, and does not always require a prescription. Medications and conventional medical treatments can sometimes be augmented with some simple measures.
For many people there is no single or certain cure for back pain; It often takes a trial and error process to find what works best for you.
Traditional medical approaches will generally focus on addressing anatomical problems in the lower back, but for many people a more multifaceted approach will do a better job at keeping the pain at bay.
Go from hot to cold
Take out that bag of frozen peas (or an ice pack, if you want to be smart) for the first 48 hours after the pain sets in, and put it in use for 20 minutes per session, several sessions per day.
After those two days are behind you, change at 20 minute intervals with a heating pad. Localized refrigeration closes capillaries and reduces blood flow to the area, which helps relieve swelling. Heat, loosen tense muscles and increase circulation, bringing extra oxygen to the rescue.
Submit to needles
Try acupuncture , which involves inserting very fine needles into specific energy points within the skin to reduce pain and inflammation.
Acupuncture for back pain can be effective, especially if it is done when the first symptoms appear.
Based on the principles of traditional Chinese medicine, acupuncture works by releasing a variety of substances that include endorphins and serotonin, which act to reduce pain.
It is also claimed that acupuncture stimulates the flow of energy, known as chi. Acupuncture is practiced by a variety of health professionals, including some doctors, chiropractors, naturopaths, physiotherapists and masseurs.
Acupuncture can provide even more relief than analgesics, this Chinese medicine improved the symptoms of low back pain better than sham treatments and, yes, in some cases, non-steroidal anti-inflammatory drugs.
The needles seem to change the way nerves react and can reduce inflammation around the joints (which is only one of the benefits of the therapy).
Take an Epsom salt bath
Soaking your back in a hot Epsom salt bath can significantly reduce pain and swelling, especially if the pain is caused by muscle tension. Magnesium in salt helps muscles relax.
Do not overheat the water (to avoid scalding) and do not immerse yourself in the bathtub for more than 30 minutes, as the salt water will draw fluid from your body and begin to dehydrate it.
If the swelling is a particular problem in the upper back, follow the warm salt bath with cold therapy until your back feels insensitive (around 15 minutes or so).
Try gently stretching the upper part of your back
Stretching the affected area of your back can reverse the condition, especially if you address the problem during its early stages. Use slow, steady movements and breathe deeply during your stretches.
In general, hold the stretches for approximately 30 seconds and repeat three to five times a day. Kneel on a padded surface with your buttocks resting on the soles of your feet.
Capsaicin cream: capsaicin cream (derived from hot peppers / cayenne) can be applied to the skin to temporarily reduce chemicals that contribute to inflammation and pain.
An anti-inflammatory diet rich in collagen
If you want to improve the general health of joints and muscles, maintain a healthy body weight, reduce inflammation and prevent back pain in the future, consuming a healthy and curative diet is the key.
Start adjusting your diet by eating more of the following unprocessed, anti-aging and anti-inflammatory foods to help with low back pain relief:
Foods rich in fiber : a diet high in fiber can help you lose weight and overcome problems such as high blood pressure , plus it is beneficial for intestinal health and digestion.
The constipation may worsen back pain, so eat many fruits and vegetables, which are naturally high in fiber and other nutrients.
Water : stay hydrated to avoid muscle spasms, control blood pressure and improve digestion.
Foods rich in potassium : potassium reduces swelling and is an important electrolyte for muscle and nerve functions.
Protein foods clean and lean : choose chicken raised on pastures and turkeys or lean meats fed on grass to provide your body with the proteins needed to maintain muscle and bone health.
Other good sources of protein include cage-free eggs, fish, bone broth or other unprocessed protein powders, beans and legumes.
To avoid unwanted weight gain, consume inflammatory ingredients or complications due to nutrient deficiencies, reduce or eliminate the following foods:
Added sugar, sweetened beverages or snacks, refined vegetable oils, refined grain products, too much alcohol and tobacco products (smoking affects blood flow and adds to the deprivation of nutrients to the spinal tissues).
Bromelain : three or four times a day, take 500 milligrams of bromelain. Derived from pineapples, this enzyme promotes circulation, reduces swelling and helps your body to reabsorb the byproducts of inflammation.
Wait at least one hour after each meal before taking bromelain, or it will work mainly in the intestine rather than in the muscles.
Valerian : try taking a 250 milligram valerian capsule four times a day. Some scientists claim that the active ingredient in this herb interacts with receptors in the brain to cause a sedative effect.
Although sedatives are generally not recommended, valerian is much milder than any pharmaceutical product.
Valerian can also become a tea, but the smell is so strong, similar to excess gymnastics socks, that capsules are much preferable.
Vitamin D is vital for the absorption of calcium and the construction of strong bones. A deficiency in vitamin D can lead to softening of the bony surfaces in the spine, weaker muscles in the back and inflammation in the vertebrae.
A Brazilian study investigated the association between back pain and vitamin D deficiency in 9,305 postmenopausal women. Blood tests showed that 24% of women had low levels of vitamin D.
The questionnaires revealed that they had more back pain than women with normal vitamin D levels, and the pain was more frequent and more severe.
Participants with low vitamin D also reported more restrictions on daily activities, such as putting on socks or getting out of a car.
A clinical trial published in Pain Physician evaluated the impact of vitamin D supplementation in 68 patients with chronic low back pain.
All participants were vitamin D deficient and had experienced back pain for at least 3 months. They completed the pain and disability questionnaires at intervals throughout the study.
Patients received vitamin D supplements at high doses for 8 weeks or until blood tests showed that their vitamin D levels were within the normal range. Then they were given a maintenance dose of vitamin D for 6 months.
Pain scores decreased significantly after 2 months of supplementation. After 6 months, 63% of patients achieved effective pain relief, defined as a 50% or more reduction in pain scores.
The patients also had a significant reduction in functional disability. While foods such as blue fish, eggs, liver and mushrooms provide some vitamin D, it is difficult to get everything you need from your diet.
Your body produces vitamin D in response to the ultraviolet rays of sunlight. If you live in a sunny climate, try exposing your skin to the sun for at least 15 minutes a day between 12:00 pm and 2:00 pm
Chiropractic adjustments and other postural treatments
Regular chiropractic care settings have proven to be very effective in helping to relieve lower back pain, especially when combined with other treatments such as physiotherapy (if necessary), exercise, massage therapy or soft tissue therapies.