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Step 1
The following steps will provide relief for lower back pain and mid back pain. This back pain is usually associated muscle, bone, or disc problems. If your chronic back pain is located on the spine and produces a sharp pain, you may be experiencing a pinched nerve or irritated nerve which can be caused by a swollen or herniated disk. Regardless of your back pain type, these simple steps can provide you with pain relief for your hurt back.
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Step 2
With the first sign of back pain or imflammation, ice your back to remove the pain and reduce swelling.
• use ice for sharp and burning pain
• use consistently 15 minutes every hour for 3 hrs. a day
• do it for at least 3 days a week
• use real ice, put it in a bag, and apply it directly on the skin. Do not wrap in a cloth.
• consistency is the key -
Step 3
After using ice as treatment 3-7 days for your back pain relief, you should notice that your back pain will change from sharp pain or burning pain to an aching pain or tightness. This is when you start using heat. Do not use heat while you still have sharp or burning pain.
• Always use moist heat (hot wet towel, hot bath), not dry heat (heating pad). The moisture opens your pores and lets heat go deep into the pain area. There is an exception. If you have severe arthritis, use dry heat.
• use heat the same as you used ice treatment. 15 minutes every hour for 3 hours a day. -
Step 4
Use Biofreeze.
It is a cream that reduces inflammation and provides pain relief.
When to use Biofreeze?
If you aren't feeling relief from using ice or heat treatments.
If you are experiencing both burning pain and aching or stiffness.
If you are on the run during the day and don't have much time to apply ice and heat treatments during the day.
Biofreeze is recommended because it is usually more powerful than other over the counter pain relief creams, and compared to other similar products, it has a minimal amount of smell after 30 minutes.
Biofreeze is usually not found in regular pharmacies, but there is a resource provided below where you can find it online. -
Step 5
See a chiropractor or back specialist.
If you have used the above back treatments with little or no back pain relief, then you should schedule an appointment to see a chiropractor or back specialist.
- A chiropractor can tell you exactly what the cause of your back pain is.
- A chiropractor can align your back and make sure that your spine is healthy to relieve back pain.
- You may need to visit the chiropractor several times to align your back so that your back muscles adjust and adapt to the correct alignment.
