Intense back pain can cause intense discomfort, affecting your daily activities and if you are a working professional then it can affect your professional life. While it's important to consult with a doctor for persistent or severe pain, there are several quick fixes and strategies that may provide immediate relief for minor back discomfort.
“Back pain can sometimes radiate from the lower back down to the hip and thigh. However, the presence of urinary symptoms can help distinguish it from kidney stone pain,” said Dr Nitin Shrivastava MCh Urology AIIMS, FRCS Urology England, Best Urologist in Gurgaon/Kidney Stone/Prostate Cancer Surgery.
As per National Institute of Arthritis and Musculoskeletal and Skin Disease, intense back pain can impair daily living, but these fast solutions can help alleviate moderate discomfort. However, if the discomfort persists or if you notice any other troubling signs, you should listen to your body and seek professional care. Incorporate these tactics into your daily routine for immediate relief, and consider adopting lifestyle changes to improve long-term back health.
Also read: Back Pain Vs Kidney Stone Pain: Expert Explains How To Differentiate Them
You Can Consider Using Different Compresses
Hot Compress
“Apply a hot compress or heating pad to the affected area for 15-20 minutes. Heat helps relax muscles, improves blood flow, and eases tension,” said Dr Ganesh Chaudhary, Bachelor of Ayurvedic Medicine and Surgery, PHC, Darbhanga, Bihar.
Cold Compress
Alternatively, use a cold pack wrapped in a thin cloth for 15-20 minutes. Cold therapy can reduce inflammation and numb the area, providing relief.
Stretching Exercises
Cat-Cow Stretch
Get on your hands and knees, arch your back upward like a cat, then drop it down into a cow position. Repeat to release tension in the spine.
Child's Pose
“Kneel on the floor, sit back on your heels, and extend your arms in front. This stretch can help relieve pressure on the lower back,” Dr Chaudhary advised.
Correcting Posture
Maintain good posture while sitting and standing. Sit in a chair with proper lumbar support, keep your shoulders relaxed, and avoid slouching. Correcting posture can alleviate stress on the back muscles.
Gentle Massage
A gentle massage can help relax tense muscles and improve blood circulation. Use your fingertips or seek the assistance of a professional masseuse for targeted relief.
Topical Pain Relief Creams
Over-the-counter topical creams containing ingredients like menthol or camphor can provide localised relief. Apply as directed on the packaging for soothing comfort.
Low-Impact Exercise
Engage in low-impact exercises like walking or swimming. These activities promote blood flow, strengthen core muscles, and provide relief without putting excessive strain on the back.
Lumbar Support Devices
Use lumbar support devices, such as cushions or chairs with built-in support, to maintain the natural curve of your lower back. This helps reduce pressure and discomfort.
Stay Hydrated
Proper hydration is crucial for maintaining the elasticity of spinal discs. Drink an adequate amount of water throughout the day to support overall spine health.
Also read: Troubled With Back Pain During Pregnancy? Here’s How To Get Relief
When to Seek Professional Help
If back pain persists, worsens, or is accompanied by other symptoms such as numbness, tingling, or weakness in the legs, it's essential to consult with a healthcare professional promptly. These could be signs of a more serious underlying issue that requires medical attention.
Intense back pain can disrupt daily life, but these quick fixes can offer relief for minor discomfort. However, it's important to listen to your body and seek professional help if the pain persists or if there are additional concerning symptoms.
Incorporate these strategies into your routine for immediate relief and consider making lifestyle adjustments to promote long-term back health.