1. Keep Moving

• Exercise Benefits: Improves blood flow to spinal tissues, reduces pain, and prevents future issues.
• Gentle Options:
• Pool aerobics or walking in water.
• Yoga and tai chi: Stretch and strengthen back muscles while improving confidence in movement.
• Physical Therapy:
• Helps develop personalized exercises.
• Techniques like "nerve glides" soothe irritated nerves.

2. Mind-Body Techniques

• Talk Therapies:
• Psychophysiologic symptom relief therapy reduces stress-related pain.
• Therapy helps reset activity goals and improve pain management.
• Stress and Sleep:
• Poor sleep can worsen back pain. Prioritize rest and relaxation to break the cycle.

3. Complementary Treatments

• Short-Term Relief: Acupuncture, massage, or spinal manipulation (chiropractic) can temporarily ease acute pain.
• Massage Limitations:
• Evidence for back function improvement is low.
• Focus on active treatments like physical therapy for long-term results.

4. Use Medications Safely

• Over-the-Counter (OTC):
• Ibuprofen (Advil): Anti-inflammatory but watch for side effects like GI bleeding in older adults.
• Acetaminophen (Tylenol): Safer for some but stick to3,000 mg/day.
• Topical Options: Voltaren gel or lidocaine patches can target localized pain.
• Prescription Options:
• Duloxetine (Cymbalta): For chronic cases if OTC meds don’t help.
• Avoid opioids—they’re no more effective than placebos for short-term back pain and carry risks.

5. Relieve Acute Flare-Ups

• Apply heat for stiffness and cold for swelling.
• Rest briefly but avoid prolonged inactivity.
• Gentle stretching and walking can ease discomfort.
• Use OTC topical creams for immediate relief.

6. When to See a Doctor

• Urgent Symptoms:
• Pain while lying down.
• Pain radiating to lower legs.
• Accompanied by fever, leg weakness, or bowel/bladder incontinence.
• History of cancer or osteoporosis.
• Persistent Pain:
• Severe pain lasting >4 weeks without improvement.
• Discomfort interfering with daily activities.

Pro Tip: Combine active treatments (exercise, PT) with stress management and safe medication use for holistic back pain relief.

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