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5 Ways to Reduce Back Pain

The Advanced Physicians Team • April 1, 2021

One of the most frequent complaints to physicians is back pain. About 16 million people have persistent or chronic back pain that limits their activities. It’s also the leading cause of days-off-work.


What Causes Back Pain?

There are many causes of back pain. Among them are:

  • Accidents/injuries
  • Anxiety/depression
  • Cervical radiculopathy
  • Degenerative disc disease (Lifestyle, high-heel shoes, lifting heavy objects, no exercise, obesity, slouching, smoking)
  • Medical conditions (endometriosis, fibromyalgia, kidney stones/infections, Osteomyelitis, pregnancy, scoliosis, tumors)
  • Osteoporosis
  • Pinched nerves
  • Sciatica
  • Sacroiliac deterioration
  • Slipped/herniated or bulging discs
  • Spinal stenosis
  • Spine-related issues
  • Spondylolisthesis
  • Sprains/strains
  • Vertebrae/spine fracture

Treatment for back pain may include lifestyle changes, medication, surgery, or customized physical treatments.

5 Ways to Reduce Back Pain


One of the best ways to reduce back pain is through a customized therapy program. It’s not “exercise,” although some exercises may be included in the treatment. This is not DIY (do-it-yourself) care; you need professional guidance from a physician or physical therapist. However, you may be requested to continue some exercises at home for even greater success.


Your personalized treatment may include:

  • Aerobics – By increasing blood flow while decreasing stiffness, aerobics can gently relieve back pain.
  • Core strengthening – Back, stomach, and pelvic muscles are “core” muscles. Strengthening these muscles can restore physical activity and reduce back pain.
  • Pain tolerance – Your pain threshold needs to be professionally measured. There are ways to increase your tolerance for pain and these can be explored.
  • Posture training – Sometimes we must re-learn the way we walk and sit, especially if we have desk jobs.
  • Stretching – Flexibility of movement can prevent accidents and lessen back pain.

Here are 5 tips to help you manage and reduce your back pain:


1. Don’t Go to Bed

Televisions in bedrooms are a temptation when you have back pain. You can simply “go to bed” during the day. But lying down too often can increase back pain and slow recovery. “Back pain and bed rest is not okay,” says William Lauretti of New York Chiropractic College. “You want to be as active as you can.”


2. Move

You’re in pain, so movement is uncomfortable. You don’t want to move, but keep moving. Do as much as you can without over-exerting yourself. With physical therapy, you’ll learn what your “danger zone” pain levels are and how to avoid them.


3. Pay Attention to Posture

Poor posture is often the cause of backaches. Whether standing, walking, sitting, or working, be mindful of the way you hold your back:


1) Don’t hunch over your laptop.

2) When standing:

  • Keep your feet shoulder-width apart.
  • Roll your shoulders occasionally.
  • Shift your weight if you’ve been standing a long time. (Shift left foot-right foot and toes-to-heels.
  • Tuck-in your tummy.

3) Use cushioned chairs for long-term sitting.

4) Work in a comfortable chair using a properly placed desk.

4. Relax

We now know more about the relationship between mind and body. To relieve tension, consider yoga, massage, meditation, or acupuncture. Being more relaxed can definitely help you manage back pain – or even eliminate the pain.



5. Sleep Safely

Sleep on your side or back. Sleeping on your stomach can lead to neck pain. If you’re suffering from back pain, try sleeping on your side with a pillow tucked between your legs.



HAVE YOUR BACK CHECKED - REQUEST AN APPOINTMENT


Back Pain: You Don’t Have to Live with It

Thanks to medical technologies, Advance Physicians’ physical therapists, doctors, and chiropractic professionals can diagnose your back pain source(s). Everybody’s body is different. Based on your tests, which can include:


  • EMG (electromyography)
  • MRI (magnetic resonance imaging)
  • NCV (nerve condition study)
  • X-rays


We then structure the treatment that will prove most beneficial. We serve Northeast Illinois communities and the Chicagoland Suburbs with 6 locations.


There’s no reason to accept pain as a way of life. We can help. Advanced Physicians is also an approved Veterans Choice care provider. Check your VA eligibility or contact us to learn more.



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