Delaware Back Pain & Sports Rehabilitation Centers

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Soothing solutions for back pain

April 23, 2021

Back pain can make you feel terrible and interrupt your daily activities. If you are working, back pain can become a distraction. If you are trying to fall asleep, back pain has the power to prevent it from happening. That’s why treating back pain is so important.

Here are a few soothing solutions for back pain.

Stretching

Stretching helps relieve back pain that may be due to tightness in back muscles and hamstrings from holding a position for too long. You need to stretch these muscles, keep them flexible, and reduce pressure on the joints to ease the pain. Examples of stretches include knee-to-chest and toe-touches, the cobra pose – where you lie on your tummy and bring your chest up – and the child’s pose – where you sit on your heels with your knees apart and lean forward to stretch your arms out. Each stretch should be held for at least 30 seconds and done at least twice a day. Yoga exercises help strengthen back muscles and improve posture, which is also a factor in lower back pain.

Aerobic Exercises

Aerobic exercises release endorphins, which are the body’s natural painkillers. The moment you start feeling discomfort in your back, get up to move. Even something simple such as walking, which is a low-impact activity, can help soothe your back. Similar to stretching exercises, aerobic exercises can also loosen back muscles. Avoid high-impact exercises such as jogging and running that can put undue stress on your back and spine.

It helps to exercise daily but always check with a doctor before starting an exercise program.

Temperature Therapy

Heat and cold — both help soothe back pain. Cold therapy helps relieve inflammation and delivers a numbing sensation that helps reduce the intensity of back pain. Apply it to the back for no more than 20 minutes at a time. Heat therapy helps improve blood flow and soothe back muscles that are stiff and achy. Heat also has a relaxing effect, which helps improve how you feel.

Reducing Stress Levels

Mindfulness techniques such as mediating and performing breathing exercises may help reduce back pain. Studies show that psychological factors, such as stress and anxiety, can increase a person’s perception of pain. It may have something to do with shallower breathing and tense muscles from stress which can worsen one’s experience with back pain.

Back Pain Treatment in Delaware

Delaware Back Pain & Sports Rehabilitation Center is a full-service rehab center that provides a wide variety of noninvasive and minimally-invasive treatments for back pain. Our patients, especially chronic back pain sufferers, are provided pain management counseling by our psychologist, Dr. Irene Fisher, to help with adaptive ways of coping with back pain. Depending on the assessment, you may also benefit from chiropractic care, which is noninvasive and restores the alignment of the spine, and physical therapy to help reduce pain and muscle spasms. We also offer massage therapy, acupuncture, and injection therapy.

If you want new and better ways of soothing back pain, our team of healthcare providers welcomes you to our Delaware clinic. To make an appointment, call our clinic closest to you, or use our online appointment request form.

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Foulk Road
2006 Foulk Road, Suite B
Wilmington, DE 19810
Phone: (302) 529-8783
Fax: (302) 529-7470

Middletown
124 Sleepy Hollow Drive, Suite 204
Middletown, DE 19709
Phone: (302) 376-8080
Fax: (302) 378-1684

Riverside
700 Lea Blvd., Suite 102
Wilmington, DE 19802
Phone: (302) 764-2615
Fax: (302) 762-4076

Smyrna
29 N. East Street
Smyrna, DE 19977
Phone: (302) 389-2225
Fax: (302) 389-1003

Omega
87 Omega Drive, Building B
Newark, DE 19713
Phone: (302) 733-0980
Fax: (302) 733-7495

Dover
1006 College Road, Suite 201
Dover, DE 19904
Phone: (302) 730-8848
Fax: (302) 730-8846

Glasgow
2600 Glasgow Avenue, Suite 210
Newark, DE 19702
Phone: (302) 832-8894
Fax: (302) 832-8897

Milford Office (Air Park Plaza)
915 North DuPont Blvd, Suite 104
Milford, DE 19963
Phone: (302) 491-4487
Fax: (302) 491-4635

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Staffed by certified physiatrists, chiropractors, psychologists, and therapeutic rehabilitation specialists, we provide pain relief for many types of bone, joint, nerve conditions. Our interventional pain management specialists (PM&R) treat closed head injuries, stroke, concussion, whiplash, dizziness, headaches, sciatica, disc problems, back & neck pain, joint stiffness, sleep apnea, muscle spasm, fibromyalgia, arthritis, neuritis, bursitis, and more.  We also treat job related injuries and injury from auto accident, sports or a fall at home.  As experts in Pain Medicine, our doctors provide surgical and non-surgical solutions including trigger point injections, epidural injections, nerve block, spinal cord stimulation, intrathecal spinal pump implant, PRP therapy, Graston® technique, Prolotherapy and more.  Serving Wilmington, Newark, Middletown, Smyrna, and Dover, Delaware.