Give your back a break
A word of advice for the four-fifths of Americans who know back pain: Consider slacking off, just this once. People who don’t pursue extreme treatment tend to have fewer complications than those who end up rushing into MRIs, x-rays, epidural injections, narcotics, and even spine surgery long before it’s truly necessary, according to research. As many as 90% of back-pain episodes resolve within 6 weeks, whether they’re the result of an injury or due to a structural or nerve problem. Of course, knowing that fact makes the misery only slightly more bearable, so try these patience-prolonging strategies to relieve your pain and possibly even shorten the wait until Father Time works his subtle magic.
Pop a pill
Even as you practice patience, a non-steroidal anti-inflammatory drug (NSAID) such as ibuprofen (Motrin, Advil) or naproxen (Aleve) can help ease the pain you’re pushing through. The research behind medicine guidelines for lower-back pain finds that these may give slightly better relief than acetaminophen (Tylenol). Over long periods, NSAIDs can cause gastrointestinal problems, so don’t take them for more than 10 days without consulting your doctor.
Go hot and cold
Break out that bag of frozen peas (or an ice pack, if you want to get fancy) for the first 48 hours after the pain sets in, and put it to use for 20 minutes a session, several sessions per day. After those two days are behind you, switch to 20-minute intervals with a heating pad. Localized cooling shuts down capillaries and reduces blood flow to the area, which helps ease the swelling, says Lisa DeStefano, an associate professor at Michigan State University College of Osteopathic Medicine in East Lansing. Cold also thwarts your nerves’ ability to conduct pain signals. Heat, on the other hand, loosens tight muscles and increases circulation, bringing extra oxygen to the rescue.
Rethink that mattress
The conventional wisdom is off base: Unyielding coils may not do you any favors, says Carmen R. Green, a physician at the University of Michigan Back & Pain Center. A number of studies over the years suggest that people with lower-back pain who sleep on medium-firm mattresses do better than those with firm beds. As for replacing yours, “there’s no hard-and-fast rule,” Sean Mackey, chief of the division of pain medicine at Stanford University, says, “but if your mattress is sagging significantly or is more than 6 to 8 years old, I’d think about getting a new one.”
Focus on your feet
Some back trouble starts from the ground up. Women whose feet roll inward when they walk (what’s known as pronation) might be particularly susceptible to lower-back pain, according to a recent study in the journal Rheumatology. Another study finds that correcting the problem with orthotics may help.
Focus on your feet
Some back trouble starts from the ground up. Women whose feet roll inward when they walk (what’s known as pronation) might be particularly susceptible to lower-back pain, according to a recent study in the journal Rheumatology. Another study finds that correcting the problem with orthotics may help.
Lie in wait
There’s an upside to your discomfort: It’s a legit excuse to get a weekly massage. One study found that people who did had less pain and disability after 10 weeks, compared with the control group and general relaxation rubdowns worked just as well as structural massage targeted at specific parts of the body. Osteopathic and chiropractic therapies in which joints and muscles get stretched and repositioned have been shown to work, too. In a 2013 study published in the Annals of Family Medicine, when people underwent six osteopathic manual treatments over eight weeks, 63% experienced moderate improvement in lower-back pain, with 50% reporting that their improvement was substantial (we’ll just leave these healthiest eco spas here.)
Submit to the needles
While you wait out the pain, acupuncture may provide even more relief than painkillers, according to one 2013 review. In 11 studies of more than 1,100 people, this Chinese medicine staple improved symptoms of back pain better than simulated treatments and, yes, in some cases, NSAIDs. The needles appear to change the way your nerves react and may reduce inflammation around joints (which is only one of the therapy’s benefits), says DeStefano.
Recast your misery
No, the pain isn’t in your head. But what is in your head could be making it worse. “Fear, anxiety, and catastrophizing can amplify pain,” says Mackey. “People often get swept up in thoughts like This will never get better.” Because brain circuits that process pain overlap dramatically with circuits involved with emotions, panic can translate into actual pain. Cognitive-behavioral therapy helps you recognize and reframe negative thoughts. Deep breathing can help, too, as can simply shining a light on dark thoughts. “Start by accepting that you have pain,” Mackey says. “Then say to yourself, It will get better.”
Pass on painkillers
The thing about back pain is that it ruins your life but then it’s over. Until it comes back. Accepting this and packing painkillers in anticipation of another episode can go a long way toward making this pesky cycle more bearable. In the meantime, bolster your back with exercises that strengthen your core and keep you flexible. For inspiration, see 4 exercises that end back pain.