"Oh... my back..." How many times a day do you say this? Although we think that back pain is normal as we get older, in reality, many people suffer from this back pain nowadays, regardless of age. This condition has become very common, especially due to things like sitting in the same position for hours at a time in the office, lifting weights incorrectly, and driving for long periods of time. But not all back pain should be feared. In most cases, it can be controlled with simple things that can be done at home. Let's talk about it today.
Is back pain normal? Or should I see a doctor?
This is the biggest question that many people have. Should you run to the doctor when your back hurts? Or is it better to stay home? Usually, something like a muscle strain will subside in a few days. But there are some risk factors that we should definitely pay attention to. If you notice something like that, see your doctor without delay.
The most important thing is to be aware of your body and not ignore any new, severe, or unusual symptoms.
Check out the chart below. If you have any of these symptoms, it could be something more serious than a simple backache.
| Red Flag Sign | Simply put... |
|---|---|
| Pain after a new accident | If you started to have back pain after falling somewhere or having an accident. |
| Back pain with fever | If you have back pain and a fever, this could be a sign of an infection. |
| Difficulty controlling urine or stool | If you are unable to control your urine or bowel movements after your back pain starts, this is an emergency. Go to a hospital's emergency department (ETU) immediately. |
| Severe pain that does not subside even with rest | If the pain doesn't go away even if you rest and lie down, and the pain is severe. |
| Pain or numbness spreading down the legs | If the pain starts in the back and travels down the legs, or if you feel a tingling or numbness in the legs, this is a sign of a pinched nerve. |
| Weight loss without any reason | If you don't diet or exercise, you just get thin and your back hurts. |
Special attention for those over 50 years old
If you are over 50 years old and the following apply to you, it is wise to tell a doctor if you experience back pain.
- If you have never had back pain before.
- If you have a history of cancer or osteoporosis.
- If you are a drug or alcohol abuser.
If none of this applies to you, let's see what simple ways you can get relief from this pain at home.
Home Remedies
1. Take breaks, but not too much!
While it may seem like a good idea to stay in bed when you have a backache, doctors say it's not a good idea. Unless specifically advised by a doctor, staying in bed for more than two days at a time will only delay your recovery. It can also lead to depression, blood clots in your legs, and muscle weakness.
So, get back to your normal activities as soon as possible. Walk, do light work. But stay away from heavy lifting or back-straining activities for a while.
- When sleeping: If you sleep on your side, place a pillow between your knees. If you sleep on your back , place a pillow under your knees. This can reduce pressure on your back.
2. Cold and Heat Therapy
This is a very simple and effective method, but it needs to be done properly.
- First two days (48 hours): The first thing to do is use cold. Take an ice pack, or a bag of frozen peas or beans, wrap it in a thin cloth, and apply it to the painful area for about 15-20 minutes. This will reduce swelling, numb the area, and relieve the pain.
- After two days: Now switch to heat. Apply with a hot water bottle or a towel soaked in hot water. Heat will loosen tight muscles in the area, improve blood flow , and reduce pain. Applying heat for more than a week may not be very beneficial.
3. Exercise and activity
Even if you're afraid to exercise when your back hurts, exercise can help you recover faster. But remember, don't exercise when you're in severe pain. Once the pain has subsided a bit, you can start doing simple exercises that aren't too heavy on your back.
- Best: Simple, low-impact activities like swimming, cycling (on a stationary bike), and walking.
- Yoga : Studies have even proven that yoga exercises provide good relief from short-term and long-term back pain.
- Common pain relievers: Acetaminophen (such as Tylenol, Panadol) and Ibuprofen (such as Advil, Motrin), Naproxen (such as Aleve) help relieve pain.
- Very important: NSAIDs like ibuprofen and naproxen can cause stomach ulcers or gastrointestinal bleeding in some people. Therefore, be sure to talk to your doctor before using these medications.
- Follow the instructions: Always take your medication exactly as directed on the package or in the dosage prescribed by your doctor. If your pain does not subside after 10 days of use, see a doctor.
- Creams/Sprays: There are creams and sprays that can be applied to the area of pain. These provide a warm or cool sensation to the skin, temporarily relieving the underlying back pain.
- If you experience back pain along with dangerous symptoms such as fever, numbness in the legs, and loss of urinary/fecal control, see a doctor immediately.
- Rest is necessary, but staying in bed for more than two days at a time can delay recovery. Stay as active as possible.
- Apply cold compresses for the first 48 hours of the pain, followed by hot compresses .
- Once the pain subsides, start low-impact exercises like swimming and walking. But first, seek medical advice.
- Even if it is an over-the-counter pain reliever, it is very important to talk to your doctor about possible side effects before taking it.
But before starting any exercise, it's safest to ask your doctor or physiotherapist what exercises are right for you.
4. Painkillers
There are several types of painkillers that you can use at home, but there are a few things you should be aware of before using them.
5. Mindfulness and Meditation
This may seem like a new idea, but calming your mind can have a big impact on your body's pain. Things like meditation take your attention away from the pain and focus on something else, like your breathing. This trains your brain to change how you perceive pain. It can also reduce the inflammation in your body that can make pain worse, as stress levels drop.
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