The Back Report Part 2: Relieving and treating back pain

Back pain is a widespread problem that can affect people of all ages and in all life situations. Whether caused by poor posture, lack of exercise, sedentary activities or other causes - back pain can significantly affect everyday life and limit the quality of life. However, there are ways to prevent back pain and treat it effectively.

In this blog post, we will introduce various strategies and measures that can help you keep your back healthy or relieve pain if it has already occurred. From simple changes in your daily routine to targeted exercises and therapies, we will provide you with practical tips and information that you can implement immediately.

So sit back, take a moment and learn how you can actively contribute to preventing or treating back pain and keeping your back strong and healthy.

1. How can I prevent back pain?
2. How can back pain be treated?
3. When do I need to see a doctor if I have back pain?

1. How can I prevent back pain?

Back pain can be a significant burden in everyday life and can limit your quality of life. Fortunately, there are various measures that can help relieve back pain. Below are some helpful tips and strategies that can help you relieve back pain in everyday life.

Heat applications and cold treatments

Both heat and cold applications can be effective in relieving back pain. Applying heat, for example with a hot water bottle or warm towel, can improve circulation, relax muscles and reduce pain. Cold treatments, such as applying a cold pack or ice pack, can reduce inflammation and reduce swelling. It is recommended that you apply heat or cold applications for about 15-20 minutes and repeat them regularly.

Relief of the spine

The right sleeping position and a suitable mattress play an important role in relieving pressure on the spine and reducing back pain. It is recommended to sleep on a mattress that is neither too hard nor too soft and provides adequate support. An ergonomic sleeping position that keeps the spine in a neutral alignment can also be helpful. This can be achieved by placing a pillow under the knees when lying on your back or by assuming a side position with a pillow between the knees.

Stress reduction and relaxation techniques

Psychological stress can have a negative impact on the back and make existing back pain worse. It is therefore important to reduce stress and incorporate relaxation techniques into your daily routine. Regular breaks, deep breathing exercises, meditation, yoga or other relaxation techniques can help reduce muscle tension in the back and relieve pain.

Ergonomic aids and back supports

Using ergonomic tools at work or at home can help promote healthy posture and reduce back strain. An ergonomic office chair, a keyboard and mouse in the correct position, a height-adjustable desk and good back support are just a few examples of tools that can help you prevent back pain.

Stretching and relaxation exercises for the back

Targeted stretching and relaxation exercises can help to improve the flexibility of the back muscles and relieve tension. There are various exercises, such as the cat's back or pulling the knee to the chest, that gently stretch and relax the back. Yoga poses such as the downward dog or the cobra can also be helpful. It is important to do these exercises regularly and to pay attention to the individual needs and limits of your own body.

2. How can back pain be treated?

Severe or persistent pain should not be ignored. Here are some treatment approaches that have proven effective for back pain.

1. Drug therapy: Painkillers such as non-steroidal anti-inflammatory drugs (NSAIDs) are often used for short-term relief of back pain. They can help reduce pain and inflammation. Muscle relaxants may also be prescribed to relieve muscle tension and reduce pain. It is important that these medications are used under medical supervision as they can have side effects and are not suitable for everyone.
2. Physiotherapy and rehabilitation: Targeted physiotherapy treatment can be very effective in relieving pain and restoring mobility to the back. A physiotherapist can teach you specific exercises and techniques to strengthen the back muscles, improve flexibility and correct poor posture. These customized exercises can help treat the cause of the back pain and reduce the risk of future problems.
3. Alternative Therapies: There are several alternative therapies that can help treat back pain. Acupuncture, which involves placing fine needles on specific parts of the body, can relieve pain and improve circulation. Chiropractic, a manual therapy method, can reduce back pain by making targeted adjustments to the spine. Massages can relieve tension and improve circulation. It is important to have these therapies performed by qualified and experienced professionals.
4. Back exercises and strengthening the back muscles: Targeted exercises to strengthen the back muscles can help stabilize the back and reduce back pain. A physical therapist or trainer can help you choose the right exercises and learn appropriate technique. Regular exercise and activity are also important to strengthen the muscles and maintain spinal health.
5. Surgical intervention: In some cases, surgical intervention may be necessary, particularly when back pain is due to specific problems such as herniated discs, spinal canal stenosis or vertebral instability. However, surgical intervention should only be considered when conservative treatment methods do not provide sufficient relief and the pain is severely debilitating. Surgical intervention should always be discussed with a specialist and carefully considered, as it may involve risks and a longer recovery time.

3. When do I need to see a doctor if I have back pain?

Back pain can be relieved in most cases with self-help measures and conservative treatment methods. However, there are certain situations in which it is advisable to consult a doctor for an accurate diagnosis and to receive appropriate treatment.

Seek medical attention if:

• You have persistent or increasing pain. If your back pain persists for more than two weeks or even worsens despite rest, heat treatments, or other self-help measures, it is important to consult a doctor. Persistent or increasing pain may indicate an underlying condition or injury that requires professional medical treatment.
• You experience accompanying symptoms such as numbness or loss of strength. If, in addition to back pain, you notice numbness, tingling, muscle weakness, or trouble holding objects, this may be a sign of nerve compression or disc disease. In such cases, it is important to see a doctor to rule out possible serious problems and initiate the proper treatment.
• serious accidents or injuries are the cause. If your back pain is the result of a serious accident, fall or sports injury, you should seek medical attention immediately. Such injuries can cause vertebral fractures, disc injuries or other serious problems that require immediate medical attention.
• known pre-existing medical conditions. If you have certain pre-existing medical conditions such as osteoporosis, arthritis, diabetes or cancer, or have risk factors for back problems (e.g. poor posture, sedentary lifestyle, obesity), you should see a doctor for a comprehensive evaluation and advice. These medical conditions and risk factors can increase the risk of serious back problems that require specific treatment.

If you are unsure or concerned about your back pain, it is always best to consult a doctor. A doctor can perform a thorough examination, evaluate your symptoms and make an appropriate diagnosis to provide you with the best possible treatment. If you have any concerns, do not hesitate to seek professional medical help to ensure your back health.