Most people experience back pain at some point in their lives, and it has many possible causes. You slipped on some ice and fell. You were in a car accident. You have a sports injury. Often, the cause is something quite simple – you slept wrong and woke up in pain, or you moved and twisted something, and suddenly your back is hurting terribly. These seemingly innocuous actions can result in bad back pain.
In many cases, the cause of bad back pain can actually be linked to your feet. Many people are surprised to hear this, but the truth is that 25% of the bones in your body are located in your feet. The feet provide an essential foundation and source of support for your body. If there is a problem in your feet, you can end up feeling it in your back, hips, or knees.
Whatever the source of your bad back pain, you need to know how to manage it – quickly. The next time you experience back pain, try these at-home strategies for coping with bad back pain.
- Ice. The mistake that many people make is applying heat for back pain instead of ice. Yes, the heat may feel good initially. However, heat actually increases inflammation, which means that you would experience more pain when the heating pad is turned off. Instead, you should apply ice to the affected area. The ice will reduce the inflammation, which also reduces pain. Stick to ice only for the first 48 hours. After 48 hours, you can switch to using heat. Better yet, alternate heat and ice for 20 minutes each.
- Get up and move. When you are in a lot of pain, your inclination is probably to stay in bed or on the couch and rest. However, this isn’t actually a good idea. Your spine is meant to move, and resting it excessively when it hurts just makes it stiffen up, which makes it hurt more. There’s no need to overdo it, but go ahead and participate in your usual daily activities as much as possible.
- Work out. Once your episode of back pain is over and you are feeling well again, you can prevent future problems with back pain by strengthening your muscles. Building strong muscles in your lower back, hips, pelvis, and abdomen will improve your posture and the alignment of your spine.
- Try yoga or stretching. How many hours per day do you spend sitting at a desk or in front of a computer? For most people, the number is much too high. Make it a habit to stand up every 20 minutes or so and stretch. Do a neck roll, stretch your arms and legs, and bend at the waist. You may also find it helpful to practice a yoga routine daily. Being hunched over in the same position all day is sure to cause discomfort in your neck and back.
- Support your feet. In many cases, injuries that result in back pain occur because the feet aren’t properly supported. That misstep or slip on the sidewalk or sports injury likely could have been prevented if you were wearing shoes that provided you with the stability and support that you need. Visit a specialized shoe store for an assessment, and find out whether wearing custom arch supports & supportive shoes could help to improve your back pain.
If you have back pain, visit Foot Solutions UK. The professionals at Foot Solutions UK will perform an evaluation of your feet & from there will recommend footwear & arch support options that may help to relieve your back pain.