Back pain is one of the most common physical ailments. Studies show that eight in 10 Americans have back pain at some point in their lives, usually in the lower back. You might have sprained it while working in the yard or cleaning the house. Or your back might hurt from an old sports injury or a chronic condition such as arthritis pain. Sudden or severe back pain should be checked by a medical provider. That also goes for pain that won’t go away. But sometimes you can treat nagging pain and discomfort on your own.

The most important thing you can do for yourself is to stay active and avoid sitting for long periods. That helps prevent muscle stiffness, which is often what causes low-level back ache — as well as stiffness in other parts of your body like your neck and shoulders.

There are many treatments available for this condition, including medications that reduce inflammation and relieve pain. But what if you could help yourself by taking simple steps to move around more? 

Here are a few tips that may help you in your journey of back pain treatment in Clarksville

You might not feel like it when you’re in pain. But this is probably the first thing your doctor will recommend. Movement can help reduce stiffness, increase flexibility, and improve strength — all of which can help reduce pain and stiffness in the joints. And it’s good for other parts of your body too! If you have rheumatoid arthritis pain, here are some ideas for getting moving.

Light stretching exercises (like yoga) will help increase flexibility in your joints and muscles — which is important if you have limited flexibility due to pain or stiffness. You might also try massaging your hands or feet with lotion or oil to stimulate circulation in that area

Keep good posture. This helps ease the pressure on your lower back. You can use tape, straps, or stretchy bands to help keep your spine in alignment. Aim to keep your head centered over your pelvis. Don’t slouch your shoulders or crane your chin forward. If you work in front of a screen, rest your arms evenly on the table or desk, and keep your eyes level with the top of the screen. Get up from your chair and stretch and walk regularly.

Stand up Straight. Stand tall with good posture—don’t slouch! Keep feet about hip-width apart for balance and proper alignment. Tuck tailbone slightly under and engage core muscles (abs). Hold head above shoulders; don’t let it hang down toward the chin. Lift chest high, keeping shoulders relaxed and down away from ears; relax neck muscles so they aren’t pulling down on head/neck.

Stop smoking. According to research, smokers are four times more likely than nonsmokers to have degenerative disk disease or other spine problems. Nicotine in cigarettes and other tobacco products can weaken your spinal bones and deplete vital nutrients from your joints' spongy disks. A healthy spine keeps your back muscles flexible and prevents them from becoming stiff and sore.

Shedding extra pounds lightens the load on your lower back. If you're overweight, losing just 7 percent of your body weight can improve your spine's ability to bear weight. Losing even a little weight can relieve some of the pressure on your lower back and help reduce sciatica symptoms.

Heat and ice can both help reduce inflammation, ease pain and swelling, and encourage blood flow in your nerve roots. Ice can numb your skin and make it feel better temporarily, but it doesn't treat any underlying problem. Heat can help reduce muscle spasms and improve circulation without numbing your skin as much.

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