Back pain can make daily tasks feel unbearable. Whether you have a sprain, a slipped disk or sciatica, the effects will influence your life. Chasing after your kids will suddenly sound like torture, and your parenting responsibilities are likely to cause even more back pain. Yet, what if you could reduce or eliminate your pain, even as you continue being a busy mom?
Here are six of the best ways moms can deal with back pain — and see results!
1. Yoga
Yoga helps you stretch and meditate, but it can also decrease lower back pain. If you’re gentle, you can increase your strength and flexibility with a few simple exercises. Before beginning this form of treatment, you should talk to your doctor and enlist a yoga instructor’s help. Yoga injuries are rising because people attempt poses without prior knowledge or experience. If you have an instructor to guide you and correct your form, you’ll greatly reduce your risks.
Yoga can help to alleviate anxiety and reduce stress — both benefits that help you forget about your back pain. It also strengthens your core muscles which help to stabilize your spine. If you decide to practice, make sure to rely on props like blocks for additional support. If any position hurts or is uncomfortable, ask for a modified pose.
2. Hot or Cold Compress
Research shows that hot compresses can help decrease low back pain. While there is less conclusive evidence surrounding ice packs and cold compresses to alleviate symptoms, many adults still swear by the method. With this in mind, walking around icing your back or using warm compresses may not be practical for your lifestyle.
Another way to get the same effects would be by taking a bath. A hot bath will get your blood moving and help your sore and tight muscles relax. You can maximize the benefits by adding Epsom salts which help reduce inflammation. Many athletes opt for ice baths instead because its believed to reduce muscle soreness and pain. However, ice baths may pose a risk to those with high blood pressure or cardiovascular disease, so if you have either condition, it’s best to stick with warm water.
3. Over-the-Counter or Prescription Medications
If you’re pressed for time and looking for quick relief, medication may be your best option. Patients with extensive back pain may be prescribed medicine, especially if they’ve tried other options without seeing consistent results. You should speak with your doctor before choosing a medication since some may help more than others. It’s always best to talk with a professional about your doubts and concerns.
Some experts may recommend therapeutic injections to deal with inflammation and intense pain rather than daily medicines. Your treatment should be unique to your needs and situation, and only a trained medical professional can describe the best options on the market.
4. Acupuncture
When provided by a well-trained practitioner, acupuncture may help to relieve lower back pain. While there’s less research in this treatment category, all evidence indicates a beneficial effect with low risks. Many professionals are uncertain of whether the results stem from a placebo effect or real physical relief. Either way, if you’ve struggled to find a treatment to deal with back pain, acupuncture may be worth your consideration.
If you do not see an improvement after several weeks of treatment, it’s best to try another alternative.
5. Physical therapy
Physical therapy is a popular treatment option for anyone with back pain. The physical therapist will evaluate your back pain — and what’s causing it — and offer advice. Besides the treatment options listed above, they may ask that you practice specific exercises to strengthen and stretch your muscles. The solution to your pain may be a combination of treatments, but you’ll need to visit the specialist before knowing for sure.
6. Rest and Relaxation
The human body has the ability to repair itself after being injured. With enough rest and nourishment, the cells will heal themselves and make new cells to replace those permanently damaged or destroyed. As you heal, your body will regain strength and endurance. In comparison, if you do not take time to rest, you place continuous strain and pressure on your body to perform.
Finding time to relax while parenting can be a challenge, so try napping when your kids lay down. If you can cut back on strenuous activities for a few days, it will give your body the time it needs to recuperate.
Take It One Day at a Time
These six methods can help you deal with back pain, but you should try them on separate days to determine what works best for you. It’s always best to get a doctor’s approval before trying a new treatment — they may even alert you to other options you were unaware existed. There’s no such thing as a one-size-fits-all cure to back pain, so remember to take it one day at a time and adjust your treatment as needed.