Whether you suffer from chronic back and muscle pain or you are a fitness junkie that just happened to tweak your back, there are ways to help recover or ease the pain. Always see a doctor if the pain is severe. Stop any strenuous physical activity until the pain subsides. In the first 24-78 hours, apply ice to the affected area to reduce swelling. Do NOT apply heat first, it may feel better but the heat will cause blood to rush to the area and potentially cause more inflammation.
The following products can help you heal and deal with muscle and back spasms or strains.
The first thing you do to reduce swelling is to ice your injury in the first 24-78 hours. Ice treatment is mostly used for acute treatments. This little ice pack comes in different sizes.
- Helps neck and back pain
- Helps sprains, strains, headaches and toothaches
- Store in the freezer or refrigerator
- Does not freeze, stays flexible
- Cost effective, time saving, reusable and long lasting
2. Take over the counter pain relievers and anti-inflammatory to help with the symptoms
Even if you are one of those folks who do not like to take medication, sometimes you just need a little help. Anti-inflammatory medications are taken to treat conditions like muscle pain, tendonitis, bursitis, etc. These medications reduce chemical signals that cause inflammation and pain in the injured area. Some common types of anti-inflammatory is listed below.
- Ibuprofen (or Advil) is commonly used as an anti-inflammatory and according to European Journal of Clinical Pharmacology, it is reported that ibuprofen had better pain scale scores in 30 percent more patients than acetaminophen. It does contain some serious side effects like stomach bleeding or hear/circulation problems in people who have existing problems or are prone to these issues. Seek immediate medical help if you experience any serious side effects. Advil is one of the most trusted and effective brands out there and is reasonably priced for over the counter.
- Naproxen (or Aleve) is a common over the counter medication that has nonsteroidal anti-inflammatory properties. Naproxen is typically recommended for chronic low back pain. It has similar side effects as Ibuprofen so be aware.
- Aspirin can also be used to treat inflammatory conditions and is particularly effective with migraines. Aspirin inhibits platelets, which can result in long-term blood-thinning which causes heavy bleeding with cuts or trauma.
3. Topical Pain Reliever
Use a topical pain reliever to dull the pain. Some pain relievers have a cooling and/or heat sensation which helps masks the pain and relaxes the muscles. There are many types including patches, cream, gel spray, sticks and sleeve application.
Here are the Top 3 Topical pain relievers:
- Biofreeze Topical Pain Reliever: Pain Relief Gel Roll-on is one of the most popular products. It is a topical analgesic and is fast acting, long lasting cooling pain reliever cream for muscle pain, joint pain and back pain. Biofreeze also has a colorless formula which applies easily and penetrates quickly to relieve aches and pains related to sore muscles and joints, sprains, strains and bruises and can be applied to body parts such as the hand, wrist, elbow, foot, ankle, knee, hip, back, neck and shoulders
- Penetrex Topical Pain Reliever: Provides IMMEDIATE, LASTING, HEALING RELIEF: If you’re suffering from Arthritis, Knee Pain, Back Pain, Plantar Fasciitis, Tendonitis, Neuropathy, Sciatica, Bursitis, Fibromyalgia, Neck Pain, Carpal Tunnel Syndrome, Hip Pain, Tennis Elbow, Golf Elbow, Shoulder Pain, Shin Splints, Heel Pain, Chronic Pain, etc. you MUST try this product! Penetrex Really Works! The best part – 100% MONEY-BACK GUARANTEE by Biomax Health Products
- China Gel Topical Pain Reliever: China-Gel is a natural, greaseless, unique herbal formula of time proven ingredients developed and clinically tested in a leading acupuncture – pain control clinic. When applied as directed, China-Gel stimulates the body’s endorphin response to pain and reduces the pain – producing “P factor” in muscle tissue, thereby lessening pain and discomfort, and enhancing healing.
4. TENS Machine for Non Drug Pain Management
Transcutaneous electrical nerve stimulation (TENS) is a commonly used nonpharmacologic and noninvasive treatment for pain. Although a number of clinical studies show the effectiveness of TENS for pain, there is still much controversy over which conditions to treat with TENS and the adequate parameters to use. TENS units are often used in combination with ice packs by chiropractors and physical therapists.
5. Roll It Out!
There are many types of rollers that can be used to roll out your muscle tissues. It’s a poor man’s, self massager – though it’s really being used significantly in the health & fitness industry. Foam rolling (self myofascial release) has transformed from a once mysterious technique used only by professional athletes, coaches, and therapists to a familiar everyday practice for people at all levels of fitness. Rolling your muscles releases muscle tightness or trigger points to relieve pain and get you on your way to healing.
High-Density Round Foam Roller: One of the most common form of rolling, the foam roller performs a type of soft-tissue therapy that can improve flexibility, extend range of motion, and reduce pain and discomfort. It could be painful but it does the job at hand, works out kinks in the muscles and helps you break down all the bad stuff…for a really good price.
- Muscle Roller Stick: Similar to the foam roller, the roller stick is intended to provide myofascial release. The Stick is great to travel with, but less effective for major areas like glutes and back. The roller stick is less aggressive and can be used to stimulate blood flow and can be easier to use on calves and hamstrings.
6. Get in a State of Ketosis to Flight Inflammation and Improve Your Health
This may take a bit more time but one of the beneficial aspects of the ketogenic diet is how it can be anti-inflammatory, and many people are turning to ketosis as a way to help manage and reduce symptoms of inflammation. When our bodies go into ketosis, there are three ketone bodies released. The most important ketone, the one that helps us monitor ketosis levels, is beta-hydroxybutyrate. Recent research has shown that beta-hydroxybutyrate can block what’s called the NLRP3 inflammasome, an immune system receptor linked to inflammation. A bonus to being in ketosis – there are strong evidence that also indicates that ketogenic diets are the appropriate diet for patients with diabetes, heart disease and epilepsy. Emerging evidence supports a ketogenic diet for use in patients with acne, headache, neurotrauma, Alzheimer’s and Parkinson’s disease, sleep disorders, autism, multiple sclerosis, cancer, and polycystic ovarian syndrome.4 Patients in pain may also do well to be on a ketogenic diet.7-8 Ketosis is clearly a desirable anti-inflammatory state.