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Not only may they not help; they could make the pain worse, warns Nava. If the source of the pain is not known or can’t be treated, your best option may be to work with your doctor on reducing the flare-ups and making the pain manageable with nonsurgical treatments. Nonsurgical Treatments for Chronic Back Pain Physical Therapy Exercise is the foundation of chronic back pain treatment.

This specialist may recommend meditation, yoga, tai chi and othercognitive and relaxation strategies to keep your mind from focusing on pain Diet Some diets are highly inflammatory, especially those high in trans fats, refined sugars and processed foods. Consult with your doctor to see if your diet could be contributing to your chronic back pain and how you could change it.

Up to of adults will experience low back pain at least once in their lives. People can also experience pain in other areas of the back, including the middle and upper back. The back muscles and spine support much of the body’s weight. A person uses the muscles for everyday movements, including sitting, standing, and walking.

For those who wish to try home remedies, some of the following treatments might help:It can be challenging to get up and move when back pain strikes. However, a short walk, yoga, water exercise, or another low-impact activity can often help alleviate back pain. Exercise may loosen tense muscles and release endorphins, which are the brain’s natural painkillers.

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A person can use cold packs designed for pain relief, or in a pinch, use a bag of ice or frozen vegetables covered with a cloth to protect the skin from frostbite. It is best not to apply ice for more than 20 minutes at a time. A heating pad stiff or achy muscles.

If a heating pad is unavailable, a person can use a hot water bottle or heat a cloth bag of uncooked rice in the microwave. People should take care not to burn the skin with ice or heat. The following stretches may help relieve back pain. People should hold each stretch for 30 seconds or as long as it feels comfortable In addition to stretching the hamstrings, bending forward to reach your toes will help loosen the muscles in the lower back.

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High heels, for example, can throw off the body’s alignment, leading to lower back pain. One study found a link between wearing high heels for long periods and having back pain. Wearing shoes that are very flat can also put added strain on the feet and back. If a person experiences recurrent back pain, they should consider switching to shoes that fit correctly and support the feet.

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Improper posture due to slouching or straining at a desk may cause back pain and other muscle aches. Using ergonomics to modify a workstation can help reduce pain due to poor posture. A person should ensure their computer screen is at eye level and that their chair is at the correct height.

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in Denmark found that people who worked in nursing homes or home care had less lower back pain after changes in ergonomics, combined with behavioral therapy and physical training. If a person does any lifting for their job, they should squat and use their legs — not their back — for support.