Did you know that 7.5% of the world's population is struggling with lower back pain? In absolute numbers, that's about 577 million people.

On one hand, this is hardly a surprise. Back pain is so common that you can get it while doing anything, from cleaning the house to playing sports. Back pain can also be age-related or a result of chronic conditions like arthritis.

Regardless of its causes, back pain seldom goes away by itself. If you're experiencing it, you should have a doctor look at it. That said, there are also some lower back pain management techniques you can try on your own.

Not sure how to get started with treating lower back pain? Check out this list of nine time-proven back pain management tips!

1. Stay Active

When you're in pain, moving around may be the last thing you want to do. Still, that's the first thing your doctor will recommend. A sedentary lifestyle weakens the muscles around the spine, which leads to long-term pain.

Fortunately, staying active doesn't take that much effort. Take your dog on a walk or enjoy a brisk trip to the store! For minor back pain issues, getting on your feet at least three times a week should do the trick.

2. Maintain a Healthy Weight

Shedding unneeded pounds is one of the best ways to treat lower back pain. The thinner you are, the less mechanical force you put on your spine. As with any weight loss efforts, diet and exercise are the keys to success.

Keep in mind that some diets can contribute to chronic back pain. Processed foods, refined sugars, and trans fats can be very inflammatory. Consult a doctor to learn more about what a proper diet should look like.

3. Start Exercising

Next to diets, exercise is the foundation of any chronic back pain treatment. That said, not everyone will benefit from the same set of exercises. Your ideal routine will depend on your specific condition and symptoms.

There are two things your exercises should focus on; strength and flexibility. Again, the stronger your muscles, the more support they can provide to your back. If possible, do your stretching exercises early in the day.

Some popular options for managing lower back pain include yoga, tai chi, and Pilates. You can also lie down on your stomach and lift your legs and arms in a flying position. This exercise targets both your upper and lower back.

4. Use Medicated Creams

Does your lower back feel stiff or tense? If so, try rubbing on some skin cream, ointment, or salve. Many of these products contain camphor, menthol, or lidocaine, which can all heat or cool the affected area.

Rubbing on a cream won't provide significant relief, but it can help calm things down. Make sure to put it on the exact spot where you're hurting. If you're having trouble reaching it, ask someone to assist you.

5. Make Lifestyle Changes

Living with lower back pain is all about accepting your limitations. Learn how to pace yourself by listening to your body. If you're struggling with carrying groceries or mowing the lawn, take a break until you feel better.

The biggest lifestyle change that can help you is quitting smoking. Nicotine is very effective at weakening your spinal bones and joints. Studies show that smokers are far more likely to need spine surgery than non-smokers.

6. Maintain Proper Posture

Proper posture can do wonders for easing the pressure on your lower back. If you're struggling to keep your spine in alignment, use tape or stretchy bands. Focus on keeping your head centered over your pelvis at all times.

When you're working on a computer, rest your arms evenly on the desk and keep your eye level at the top of the screen. If possible, get up from your chair to stretch or walk around every 30 minutes or so.

When lying down, roll up a towel and place it under your pelvis. Then, let your hips relax and get used to the towel. After a while, you'll notice that the towel is helping stretch out the tension in your lower back.

7. Try Heat or Ice

Many people swear by using heat and ice as back pain relief, but which one is better? In general, this depends on your issue. Ice is better for swelling and inflammation, and a heating pad helps tight or stiff muscles.

If you're not sure whether heat or ice is the better fit, you can always try them both. That said, limit these treatments to 20 minutes at a time. Also, don't use heat or ice in conjunction with creams and ointments.

8. Consider Supplements

Ideally, you'd get all the minerals and vitamins you need from food. For many people, however, this is not the case. For example, if you don't go outside too often and aren't crazy about fish, you may not get enough vitamin D.

The solution: ask your doctor if some supplements can be beneficial to you. One particular product that can help calm inflammation is turmeric. You can take this vivid yellow spice as a liquid extract or a powder in capsules.

9. Know Your Medications

With so many causes of lower back pain, it's no wonder we have so many medications to counter it. Many of these pain relievers are over-the-counter (OTC) options that can help with both stiffness and muscle aches.

OTC options come in two main types: NSAIDs and acetaminophen. NSAIDs (ibuprofen, aspirin) help lower inflammation, while acetaminophen doesn't. NSAIDs are also a bit better for treating arthritis and similar conditions.

More on Lower Back Pain Management

As you can see, lower back pain management techniques come in many forms. If you're not sure which remedy on this list will be most effective for you, give them all a try! Once you find something that works, keep doing it.

Looking for professional help for your lower back pain issues? Our physicians will help you find the underlying cause of the pain and prescribe the right treatment. Contact us here to learn more about our services.

You're on a run enjoying the beautiful fall day when suddenly you misstep. Before you know it, you're on the ground in pain. It's hard to get up and walk back home.

So what happened? Did you sprain your ankle or did you strain it? What is a muscle sprain vs. strain?

In this guide, we'll break down the differences, how they are treated, and what to do! Keep reading to learn more about the difference between a strain and sprain.

What Is a Muscle Sprain?

A sprain is when you tear or stretch a set of ligaments, which are the tough bands of tissue that connect two bones together. These ligaments are part of your joints.

Typically, most people sprain their ankles, but you can also sprain a wrist or another part of your body as well.

Symptoms of a Muscle Sprain

If you get a muscle sprain, you are going to have some telltale signs. Here are some symptoms to look out for:

• Pain
• Swelling
• Bruising
• Limited mobility and movement in the area
• Hearing or feeling a "pop" in your joint when you injured yourself

While many sprains swell quickly, there are some that do not, so it's important to pay attention to all of the symptoms.

If your symptoms are severe enough, you will want to see a doctor. If you start to experience any of the following, you need to call a doctor right away:

• You can't bear weight or move the joint at all
• You are in a lot of pain
• You notice numbness in the area of the injury

Risk Factors

Typically, spraining a part of your body comes with specific environmental conditions to get there.

For instance, if an area is slippery or rocky, it can be easier to injure yourself and sprain your ankle. If you are tired during a workout or a run, it will also leave you more susceptible to injury.

Making sure you are wearing the right shoes and have the right equipment is also important to make sure you are preventing any unnecessary injuries.

Treatment Options and Suggestions

When a sprain happens, the first thing you will want to do is follow the RICE method. This means you should rest the affected area, ice it, compress it with a bandage or some sort of brace, as well as elevate it above your heart.

If it is your ankle, you can wrap it in an ace bandage and keep the foot on a pillow while laying down. If you have to sit and do something, it is best to prop up your foot on another chair.

There are several ways you can treat a sprain. Mild sprains can be treated at home with the RICE method.

Severe sprains sometimes require surgery to repair the torn ligaments. With a severe sprain, you also will most likely be given crutches to keep the weight off of the affected area of the body.

The only way to know how bad a sprain is is to get an MRI. An X-ray shows the bones and some joints but will not have the details to show you the ligaments. An MRI is the only way to decipher between a light sprain and a severe sprain.

What Is a Muscle Strain?

A muscle strain is an injury to a muscle or band of tissue attaching the muscle to a bone. This means while a sprain is an injury to the tissue between two bones, a strain is an injury to the tissue between a muscle and a bone.

Minor injuries that happen as a strain may only overstretch a muscle or tendon more than they should have. However, more severe injuries may involve partial or complete tears in these fibrous tissues.

Symptoms of a Muscle Strain

The symptoms of a strain are similar to a sprain. You can expect the following:

• Pain or tenderness in the area of the injury
• Redness or bruising
• Limited motion of the injured area
• Muscle spasms
• Swelling
• Muscle weakness

Most strains will repair themselves, however, if it is severe, you will want to see a doctor.

If you notice intolerable pain or numbness and tingling, it is best to see a doctor right away.

Risk Factors

While a strain is different from a muscle sprain, the risk factors are similar. These are:

• Your environmental conditions
• Fatigue
• Proper form and equipment

Treatment Options and Suggestions

Strains are not treated as heavily as muscle sprains. In fact, most are at home treatment with RICE as well as with anti-inflammatory medications like Tylenol to reduce pain and swelling in the affected area.

You should try to use the area to stretch it and bring more blood to the area to heal it faster.

While you should limit what you do with the strain, you can use ice and heat before and after exercise to reduce the pain.

A doctor will be able to determine if you need a cast or a brace to heal the injury. If not, you are good to take care of it at home!

Muscle Sprain vs. Strain

Knowing the difference between a muscle sprain vs. strain is important because it is going to change how you treat it and what you can do about it.

No matter what it is, it's important to see the doctor to help you determine which as well as your treatment options.

At Colorado Pain Experts, we want to help you get the right treatment. If you are injured, do not hesitate to contact us to get the help you need right away!