Step 1: Get Your Pain to a Tolerable Level
The first line of defense for a painful back is home remedies. Try applying heat and cold, or taking over-the-counter medicines to alleviate your pain. If these conservative treatments do not work, it may be necessary to contact a spinal specialist such as Dr. Solomon Kamson of the Spine Institute Northwest. A specialist will be able to prescribe an anti-inflammatory medication, or suggest alternative therapies such as chiropractic manipulation, acupuncture, or massage therapy.Step 2: Start an Exercise Regimen
It is important to remember that the pain may not go away completely. However, once it has reached a tolerable level, it is important to start a regular exercise regimen. Exercise preserves and strengthens the back, while encouraging the flow of blood, oxygen, and important nutrients to the discs and other parts of the back. Additionally, exercise releases endorphins, which can naturally relieve pain and stress.There are three types of exercise that individuals suffering chronic pain from degenerative disc disease should participate in—stretching, aerobic conditioning, and strengthening. It is often most effective to alternate strengthening exercises with aerobic conditioning exercises every 30 minutes. This helps to control weight, while maintaining the flexibility and strength of the back. If your pain is too severe for low-impact aerobic exercises, consider water therapy. Stretching is also important to recover from back pain. For best results, take five minutes after waking up and five minutes before going to sleep to stretch each day. Before beginning any exercise regimen, it is important to consult a specialist such as Dr. Kamson—you want to be sure you are performing exercises correctly so that you are helping your back, not potentially furthering your injury.
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