4 ways to relieve back pain

People with mild back pain can manage it with home care methods; if the condition is more severe, treatment should be sought under the guidance of a doctor.

Back pain is a condition characterized by tightness or dull aching in the upper and/or lower back. The intensity and duration of the pain vary from person to person. Some people experience pain for only a few days, while others may need several months for symptoms such as back stiffness and difficulty moving to completely disappear.

According to Dr. Ngo Tuan Anh, MD, MSc, from the Orthopedic Trauma Center, Tam Anh General Hospital System, people with mild back pain can apply the following home pain relief methods.

Rest

When pain appears suddenly or is severe enough to interfere with daily activities, patients should immediately stop whatever they are doing and rest in place. This helps reduce pressure on the spine and surrounding soft tissues, improving muscle tension to effectively relieve pain.

Warm compress

High temperatures can help warm and relax the back muscles, spine, and nerves, promoting better blood circulation. This helps patients improve muscle tension and back pain, restoring range of motion. This method also reduces inflammation and promotes the healing of bone and joint injuries. Patients should apply warm compresses regularly, 2-3 times a day, for 20 minutes each time.

Cold compress

Cold compresses are an effective method for reducing swelling and pain, especially within 72 hours of back pain or injury. Patients can use an ice pack or a towel wrapped around ice and apply it to the painful area about three times a day, for 15-20 minutes each time.

Massage helps relax muscles and relieve back pain. Photo: Freepik

Massage

The pressure applied by the hands to the back can help improve blood circulation and energy flow; relax the spine, muscles, and nerves, thereby healing injuries and improving back pain. Massage is suitable for people with back pain caused by overwork, incorrect posture, and muscle strain.

Dr. Tuan Anh shared that patients who have tried home care but whose pain persists should see a doctor. The doctor will prescribe various medications such as painkillers (oral or topical), anti-inflammatory drugs, muscle relaxants, etc.

Depending on each patient's health condition, the doctor will establish a personalized physical therapy program. Stretching and rehabilitation exercises help strengthen muscles, relax muscles, and increase flexibility and endurance of the musculoskeletal system. These exercises also reduce pain, improve blood circulation, and decompress nerves; limit the recurrence of back pain, reduce the risk of musculoskeletal diseases, and maintain and restore mobility for the patient.

Most cases of acute back pain do not require surgical treatment. This method is usually applied if the cause of back pain is due to spinal stenosis, fractures, herniated discs, congenital spinal deformities, spinal nerve compression, abnormal bone and joint structure causing limited range of motion, risk of muscle weakness and paralysis, etc.

Doctor Tuan Anh checks the patient's condition after surgery. Photo: Tam Anh General Hospital.

Dr. Tuan Anh advises that back pain is a preventable condition with a lower risk of recurrence if patients adopt a healthy lifestyle. Patients should maintain a daily exercise routine to increase the strength and flexibility of their musculoskeletal system, and limit strenuous work and exercise, especially those who have previously suffered from back pain. Maintaining correct posture during work, study, and exercise ; a balanced diet; quitting smoking; and limiting the wearing of high heels are also essential.

Phi Hong

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