Self-care practice when back pain flares up is a way for individuals to give themselves self-therapy attention in the midst of crazy schedules. It’s never been more important than now to be able to take care of oneself when back or any type of pain presents. Daily physical and mental health activities can make a difference for a few minutes.
Self-care is the ability to self-manage pain and care for our constantly changing needs daily. Regular self-care is essential to our family’s and friends well being. Pain is emotionally and physically taxing on the body. It brings and encourages mental/emotional, and physical balance, which helps, especially when a condition causes pain.
A connection between self-care and chronic pain is currently being studied. Studies are finding that individuals practicing self-care in addition to regular medical care significantly reduce pain and disability. So, alleviate back pain with a few self-care tips.
Hydrotherapy, better known as a hot bath, can provide pain relief. Adding Epsom salt to these baths contains magnesium which can help relax muscles and the body.
Self-massage is a great way to care for oneself. Apply gentle pressure to painful spots or use massage devices like foam rollers and tennis balls to massage the pain away.
Music can be an effective way to ease back pain. Research has shown that music can be a complementary treatment when addressing chronic pain. It helps, especially when an individual is experiencing back pain and a low/negative mood.
Poor sleep has been proven to increase back pain. Getting the proper amount of sleep is essential in addressing pain. Healthy sleep hygiene and bedtime routines will significantly help the body’s recovery, healing, and general health.
Yoga stretching is highly effective in relieving and avoiding/preventing back pain completely. Poses like the cat, cow, triangle, and child’s pose will generate relief and improve balance.
Diet and lifestyle changes have been proven to reduce inflammation, which can cause chronic pain. Go with whole foods that are minimally processed. This will help reduce inflammation. Healthy weight and body mass keep the spine healthy and free of the added stress from the weight. Therefore a sensible diet is the single most important factor in weight loss.
Isolation can exacerbate pain. Loneliness can be a significant risk factor in developing pain and, with time, depression and fatigue. Simply reaching out and connecting with loved ones, friends, co-workers, etc., could help in soothing the pain.
Mind-body therapy as a method to treat pain has been proven in various studies. Individuals taking part have reported significantly lower pain than those who only received traditional medical care. What happens is you are training your mind senses to be present and focused on what you are doing, the surroundings, etc., and not focusing and getting lost in the pain. However, sitting down and meditating is not for everybody.
Hypohydration, which is not enough water, can increase pain. Therefore, drink up.
Stretching will definitely decrease pain and allow for practicing mindfulness. It doesn’t matter when the stretching happens so long as the individual sticks with it and continues development to further their ability and flexibility. Core abdominal exercises are very helpful for back pain and strengthening.
Many of us know that getting out in nature feels good mentally and physically, and it can actually relieve pain, too. Nature therapy or ecotherapy has improved chronic pain’s psychological and physiological symptoms. Connecting to nature can have tremendous benefits for optimal health.
The heat from a topical agent or heating pad can soothe the mind and spine. Check with a doctor before trying any type of heat treatment.
Taking breaks is essential for the mind to keep stress levels balanced. This can lessen back pain. Just a few minutes to stop whatever and take a few minutes for yourself and your health. Take proper physical and mental rest throughout the day to stretch out, move around, and do something else. This will help keep things open and fresh instead of repeatedly going through the same thing with less-than-optimal results. The mind needs to reflect.
Go easy on yourself; this is probably the most important form of self-care. If the pain is too intense, do not force yourself to work through it. Use the various techniques mentioned and go slowly with the fundamentals of combating pain and chronic pain. Slow down whenever you feel the need.
Professional Scope of Practice *
The information herein on "Self-Care Practice When Back Pain Flares Up" is not intended to replace a one-on-one relationship with a qualified health care professional, or licensed physician, and is not medical advice. We encourage you to make your own healthcare decisions based on your research and partnership with a qualified healthcare professional.
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Our information scope is limited to Chiropractic, musculoskeletal, physical medicines, wellness, contributing etiological viscerosomatic disturbances within clinical presentations, associated somatovisceral reflex clinical dynamics, subluxation complexes, sensitive health issues, and/or functional medicine articles, topics, and discussions.
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Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, ATN*
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Dr. Alex Jimenez DC, MSACP, CIFM*, IFMCP*, ATN*, CCST
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