If you are suffering from upper back pain, it can affect your ability to complete even the simplest daily tasks. If upper back pain has disrupted your life, here are some tips for relief:
1. Keep moving
In the past, the recommendation for upper back pain was bed rest. We now know that it will do more harm than good. Spending too much time in bed while you recuperate from a back injury can slow your recovery and cause further complications. If you are suffering from acute back pain, you should be able to resume simple activities such as walking within a few days. You should then gradually increase your level of exercise as time passes. Be sure to avoid, however, any activities that cause your pain to worsen.
2. Find a comfortable resting position
After a back injury, it is wise to revaluate your sleeping positions for when you do rest. Recommended sleeping positions include lying on your side with a pillow between bent knees. Another position that sufferers of back pain find helpful is lying on your back with hips and knees bent. You should experiment with these positions and others to find what works best for you.
3. Use heat or ice packs
The heat will loosen your muscles, and cold will can help lessen your pain. Each hour, you should apply heat or cold for 15 minutes at a time. You may even alternate the hot and cold treatments as many find this works better than using one option alone. When using an ice pack, you should use a towel over the surface of your skin to prevent nerve damage. If you do not have an ice pack available, you may use a frozen bag of peas. As a substitute for a heat pack, you can a hot water bottle or take a warm shower.
4. Try over-the-counter medication
Pain medication will not fix the problem, but it will help with the pain. This should be enough to help you resume activity. Simple over-the-counter medication, such as ibuprofen or naproxen, is often the most effective when dealing with acute upper back pain. Pain medication will also reduce inflammation.
5. See a chiropractor
If, after a few days, your pain is not lessening or it is getting worse, you should make an appointment to see a chiropractor. Chiropractic adjustments will address the cause of your back pain instead of the symptoms and prevent your condition from worsening.
Are you searching for a Burnaby chiropractor?
If you are searching for a Burnaby chiropractor, contact us at Pacific Health and Sports Therapy. At Pacific Health and Sports Therapy, we will not only help you overcome upper back pain, but we will also help to improve your overall health and movement.