Back Pain Relief: Self-Care Tips and When to See a Doctor
Self-Care Strategies
- Rest: Avoid strenuous activity; allow healing.
- Heat/Cold Therapy: Heating pad or ice pack to reduce inflammation/pain.
- Stretching & Exercise: Gentle moves to strengthen back, improve flexibility.
- OTC Pain Relievers: Ibuprofen or acetaminophen for mild-moderate pain.
- Posture Improvement: Proper sitting, standing, lifting mechanics.
- Supportive Sleep: Quality mattress and pillow for spinal alignment.
- Weight Management: Excess weight strains the back.
- Quit Smoking: Smoking impairs healing, increases back pain risk.
When to See a Doctor
- Severe pain not improving with self-care
- Pain radiating down leg(s)
- Numbness, tingling, weakness
- Bowel/bladder changes
- Fever with back pain
- History of trauma, cancer, osteoporosis
Medical evaluation ensures proper diagnosis and treatment for serious causes.
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