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4 Easy Ways to Tackle Back Pain

Updated: Jan 28


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According to a study at Georgetown, 16 million American adults suffer from back pain. That’s nearly 8% of adults suffering from chronic or debilitating back issues. With medical bills sky high these days, it can be tough to seek proper treatment. Luckily for you, we’re breaking down four simple ways to combat your pain for the time being. There are times when seeking a doctor's help or more extensive medical treatment will be necessary. But for now, here are a few tips to help ease your back pain troubles.


Sleep Better

Sleeping with chronic pain is the absolute worst. If your back is a bother, try sleeping with a pillow between your knees. This will take the pressure off of your lower back, allowing for a more comfortable sleep. Never sleep on your stomach. Doing so will give you neck and shoulder issues along with your already suffering spine. Make sure you have a supportive, firm mattress and proper pillow. You’d be surprised what a difference a good mattress makes.


Exercises that Decompress

Lying still is one of the worst things you can do for an achy back. You might want to try yoga or other low impact exercises to keep back pain at bay. Exercising also helps with posture, which can relieve pain in and of itself. Avoid slouching when seated and try not to sit for too long. Keep yourself moving throughout the day. It may sound counterintuitive, but you should embrace exercising if you suffer from pain.


Over the Counter Medications

If you need a little assistance on the quick, over the counter medications can provide temporary relief. Pain relievers like Tylenol are a great, safe way to help you in the meantime. Just make sure to follow the instructions and take no more than the recommended dose. There are several other over the counter pain relievers that are safe and effective. You may want to ask your doctor which one is best for you!


Physical Therapy

If you’ve tried exercising, changing your sleep habits, or taking a bit of acetaminophen, and still can’t find relief, physical therapy might be an option. With the assistance of a specialist, physical therapy has proven to be an extremely effective means of healing. Studies show that when you improve your strength, flexibility, and endurance, back pain decreases over time. A physical therapist will help you to strengthen your core as well as show you exercises that will decrease back pain in the future.


Taking care of pain can sometimes be as simple as adhering to every day, neglected needs. Getting enough water, sleep, exercise, and doing so properly are all things we need to be reminded to do. If you’ve tried everything on this list and more, talk to your doctor. You can also reach out to us at Maryland Primary Care. We’re here to help you alleviate pain so that you can get back to the things you love doing, no interruptions!












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