5 Tips for Managing Back and Shoulder Pain

Back and shoulder pain can put a real damper on your quality of life. If you have a job that requires you to do heavy lifting or if you are a professional athlete, there is a chance that you are experiencing pain and discomfort in your back and shoulders. Plus, spine issues as a result of strain and pressure on your back can be especially troubling. This is especially the case if your back problem has turned into a chronic or degenerative condition. And while you can’t turn back time, you can do your best to manage the pain and discomfort. Here are five tips for managing back and shoulder pain.

1. Maintain good posture. The way your back is positioned while you sit or stand will be a huge determining factor for the level of pain you feel in your back and shoulders. So, you want to take measures to improve your posture. For instance, if you find yourself slouching while working on the computer, you may want to find a way to remind yourself to sit upright. The same goes if you find yourself slouching while standing up or walking.
2. Try not to spend too much time in bed. Lying down in bed may be the only thing you want to do with an achy back and shoulders, but it is actually the last place you want to be – unless you are sleeping, of course. Lying down for too long can cause the muscles in your back and shoulders to tense up and fuse, which can be incredibly painful. If you find yourself lying down for too long, you may want to get up and walk around.
3. Go to a professional massage therapist. It could be that you are experiencing knots and muscle tension in your back and shoulders. A licensed massage therapist can work all these knots out, which can provide a tremendous amount of relief. Be sure, though, that you do your research, because you don’t want to wind up with a bad massage. Someone that is unlicensed can actually do more harm than good.
4. Visit a chiropractor. Sometimes it isn’t just your muscles that are tense and knotted – it may also be your bones and joints. This is why you may benefit from visiting a chiropractic firm, like Select Spine and Sports Medicine. A chiropractor will be able to adjust your bones and muscles, which can become displaced disjointed over time – especially if you play sports.
5. Ice and heat packs. Another way to provide relief to your back and shoulders is to place ice and heat packs directly on the muscle areas. Heat packs can loosen the tightness in the muscles and cold packs can reduce inflammation. It is recommended to place ice and heat packs on your back and neck muscles for half hour increments – multiple times a day, especially if you just suffered an injury. In the end, you may also want to take a nice warm bath for maximum relief.