Various industries can lead to worker back injuries and chronic back pain. If you experience stiffness, lower back pain or decreased movement caused by work-related tasks, you may be due compensation from your employer. However, in the meantime, you also have to find ways to live a more pain-free life.
According to Medline Plus, there are various tricks that you can do in the comfort of your home to help reduce back pain.
Focus on inflammation
Initially, following an injury or flare-up, you should stop your regular activity for the first few days. The idea behind quitting physical activity is to calm the symptoms and reduce any swelling. You can use heat and ice to help with the swelling. Ice works for the first 48 to 72 hours; after that, you should use heat. Over-the-counter pain relievers can offer you some relief. Stick to ibuprofen or acetaminophen.
When the pain begins, you should not do any heavy lifting or twisting of your back. Exercise should only start about two to three weeks after the initial injury or pain manifestation. Try to sleep curled up with a pillow between your legs. If you want to sleep on your back, put a pillow beneath your knees for pressure relief.
Start being active again
The myth is that you should not resume physical activity when you have back pain. However, most doctors warn against bed rest. You should perform exercises that can help improve your posture, strengthen your abdomen and back and improve your overall flexibility.
Exercise programs may include swimming, walking or riding a stationary bicycle. Additionally, stretching and strengthening exercises can reduce the stress on your back.