3 Ways You Can Get Back Pain Relief, Now!

By: Dr. Tiffany T. Butler | January 17, 2023 | Read Time: 5 minutes

“Pain is a sudden hurt that can’t be escaped. But then I have also learned that because of pain, I can feel the beauty, tenderness, and freedom of healing. (C. Joybell)

Pain is an unpleasant sensation. Pain can be placed into three categories: acute, subacute, and chronic. Let’s address the first category of pain, acute. Acute pain is described as a sudden, sharp pain that is a result of a trauma or infection. Acute pain can be so intense that it will stop you in your tracks. Acute pain generally lasts from days to weeks. Depending on what is causing the acute pain, such as damaged tissues such as the case of a lumbar (lower back) muscle strain or infection from a bacteria, you may need to be evaluated by a licensed healthcare provider.

For most people, back pain began as an acute injury that may have resulted from lifting improperly, poor posture, or an accident (such as a fall or motor vehicle collision). More than 80% of back pain injuries are self-limiting, meaning, the body will heal, and the pain will subside. However, there is a percentage of those who suffer from a back injury that continues to have pain, thus taking them into the next phase of pain, sub-acute pain.

To reduce the chances of a back injury from progressing you must take action immediately. Below are a few ways to relieve acute back pain.

3 Ways to Relief Acute Back Pain

#1: Follow the “RICE” Protocol

Anytime you experience an acute injury the first thing to do is to stop whatever you are doing. The “RICE” protocol consists of rest, ice, compression, and elevation. When dealing with a soft tissue injury such as – a neck injury or back injury – you want to rest and avoid any activity that may exacerbate or worsen the injury. Next, you want to apply ice to the area for at least 10 – 15 minutes at a time. Be sure to place a thin towel or layer, between your skin and the ice pack/pad for protection. The ice provides a numbing effect, which provides pain relief as well as vasoconstriction (which decreases blood flow to the area). Lastly, you want to compress the area. Compression of the cervical spine is not suggested because it may reduce blood flow to the head and neck regions. However, compression of the lower back is okay. Compression can be performed by wearing a lumbar (lower back) support brace. Be sure the support brace does not prevent you from breathing normally. The “E” is reserved for the extremities such as the knee, ankle, and foot areas.

#2: Go to the Doctor

Since back pain can be caused by many factors such as muscle imbalance, soft tissue damage (such as muscle strain or ligament sprain), or an infection (such as meningitis) it is best to be evaluated by a licensed healthcare provider to determine the cause of your back pain. Whether you go to the medical doctor or a chiropractor, each provider will conduct a detailed medical history and physical examination, as well as order additional diagnostic testing such as an x-ray or MRI, if necessary, to get to the root of your pain. If you are experiencing neck and/or back pain, and it has not resolved within 3 days, get help.

#3: Perform Light Stretches

After you have rested for 1 – 2 days, you want to start moving. Performing light stretches will help to alleviate muscle tightness, improve the range of motion, and promote blood circulation, which helps with tissue healing and repair. When performing stretches you want to avoid bouncing and other unnecessary movements. Allow your body to naturally go into the stretch without straining or overdoing it. You should feel a stretch, however, it should not be painful or unbearable. Hold each stretch for about 10 – 30 seconds and repeat at least 1 – 2 times for comfort. In my book, Say Goodbye to Back Pain! Exercise, Nutrition, and More! is a self-help guide that contains exercises and stretches that can be performed in the comfort of your own home with little to no equipment.

Dr. Tiffany T. Butler (aka “The Pain Doctor”) is a chiropractor, author, and entrepreneur. She leads Harmonious Living Chiropractic: Fitness & Wellness Center, a pain management practice, in offering healthcare solutions that focus on patient-centered care. Her team consists of individuals who are passionate about improving patient outcomes by providing chiropractic care, in conjunction with therapeutic procedures. Their services have helped hundreds of people find pain relief and improved their quality of life. To learn more about Dr. Butler visit https://www.drtiffanybutler.com/dr-butler/ Connect with Dr. Butler on social media #drtiffanybutler