Back Massage With Roller On FloorWhether it’s long-lasting or a condition that flares up from time to time, it’s good to have a plan of action to help control your back pain. For those who live in New Jersey, New York, or Connecticut, an appointment for diagnosis and treatment with the spine specialists at IGEA Brain, Spine & Orthopedics can help with pain management. Here are some additional strategies to help control your back pain.

Listen to Your Body

Whether caused by injury, strain, degenerative disease, or tension, when your back hurts, it can be hard to attend to duties at work or home. In other words, your normal level of activity can increase the pain. It’s important to take a step back and evaluate your tasks. First, can it wait? If not, can you perform the task differently so that it doesn’t hurt? For example:

  • Don’t carry as much weight at a time.
  • Take a break from sitting at your desk.
  • Order some healthy takeout rather than chopping vegetables for dinner.
  • Go for a gentle walk rather than jogging.

Develop Core Strength and Flexibility

Physical therapy is often a good beginning to developing an exercise routine if you experience back pain. After that, you’ll have a myriad of exercise options to choose from. Few strategies help the back like strengthening your core: the diaphragm, abdominal muscles, pelvic floor, and hip flexors. These muscles and structures work to help balance your spine.

Flexibility can also help with pain management. A particularly helpful practice is yoga, which works with stance, balance, and breath to slowly stretch the muscles and increase flexibility.

Relax and Rest

Sleeping is healing for muscles and tissue. But a good night’s sleep can be elusive when back pain keeps you awake. If you sleep on your side, try placing a pillow under your knees. Experiment with the shape and size of the pillow to achieve a more comfortable position. Another way to use a pillow, or even a rolled towel, is placing it underneath your knees when you lie on the back. This can relieve pressure or discomfort behind the knees, as well as in your lower back. Getting enough sleep can also help with pain management by relieving the mind of worry and anxiety.

Massage is another strategy that aids pain management. A licensed massage therapist can help the muscles relax around any painful areas. This soothing therapy also helps dispel worries and encourages a peaceful mental state. This kind of deep relaxation relieves tension that can exacerbate back pain.

Get Help for Your Back Pain

It’s important to stay active, strengthen your core, and get enough rest when you experience chronic back pain. However, when pain lasts too long, it’s time to consult with a specialist in pain management. In the tri-state area of New Jersey, New York, and Connecticut, the award-winning and compassionate physicians at IGEA Brain, Spine & Orthopedics can help find the source of pain and prescribe treatments to help. Consult with our knowledgeable team today.

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