Back pain is an all too common issue in your 20s, making it challenging to deal with on a daily basis. It can range from a stiff and persistent nagging in your lower back to a sharp shooting pain that could make it difficult to move. No matter the intensity of the discomfort, there are ways to combat back pain that can bring relief and better management of your symptoms. In this article we will cover how to deal with back pain in your 20s.
1. Understand the Cause
Look for Injury or Sports-Related Causes
Physical activities such as lifting heavy items, working out, and playing sports can result in a strain on the lower back muscles that leads to back pain. Look to see if there are any sports or workouts that could be responsible for aggravating your lower back. If you have done anything in the last few weeks that could have caused the pain, avoid it for a few days and see if the pain subsides.
Get Diagnosed by a Physician
If the pain persists, it is always a good idea to get evaluated by a physician who can diagnose and help you understand the type of pain that you have. Speaking to a professional is important to get a better understanding of your back pain and the best ways to manage it.
2. Create a Treatment Plan
Talking to a Physiotherapist
Visiting a physiotherapist is one of the best ways to directly and specifically alleviate your pain. Professional physiotherapists will be able to identify the cause of your pain and develop a plan of action that helps you manage the pain better.
Using Physical Therapy
Using physical therapy techniques can also be helpful in treating back pain. These techniques include deep tissue massages, stretches and exercises that specifically target the lower back region. Going for regular physical therapy sessions will help strengthen the core muscles which support movement and lowers the chances of any future pain.
3. Making Changes To Your Lifestyle
Healthy Diet
Eating healthily is a cornerstone to any health and wellness plan. To reduce back pain, it is helpful to maintain a diet that limits processed and fried foods, as they can cause inflammation and aggravate existing pain. Alternatively, stick to foods that are high in fiber, protein and healthy fats, all of which help bring down inflammation.
Stress Management
Stressful situations can cause a strain on the lower back muscles, often resulting in more severe pain. Make sure to take time for yourself and address stress triggers in your life. Regularly implementing stress-relieving activities such as deep breathing, yoga, and meditation can reduce back pain and the chances of it recurring in the future.
4. Over the Counter Pain Relief Medications
Take Careful Note of Medicines that You Take
Over the counter painkillers such as ibuprofen, acetaminophen and naproxen can be helpful in reducing lower back pain. However, do take careful note of which medicines you are taking, as some may interfere with other medications or supplements. Check with your doctor BEFORE taking any medication.
Prescription Strength Medication
In some cases, if the back pain is especially severe, your doctor may prescribe stronger medications to be taken. Again, it is important to consult with your doctor beforehand, and make sure to only take these drugs within the prescribed doses to avoid any adverse effects.
5. Considering Injections
facet joint pain injections
Facet joint pain injections involve injecting a fluid that contains either corticosteroids (steroids) and/or a numbing agent, such as lidocaine, into the facet joint. These injections help with pain management and often have very good outcomes.
Epidural injections
Epidural injections are injections of anesthetic or steroid into the epidural space. This can provide a long term relief of chronic neck and back pain that is located on the side of the body.
People Also Ask
Can 20 year olds get back pain?
Yes, 20 year olds can get back pain due to a variety of factors such as poor posture, sporting injuries or a weak core.
How can I prevent back pain in my 20s?
To prevent back pain in your 20s, make sure to maintain a healthy diet that is low in processed foods and high in fiber, protein and healthy fats. Consistently practice stress-relieving activities, maintain good posture and keep up with regular exercise to strengthen core muscles.
Is it OK to exercise with back pain?
Exercising with back pain is possible but should be done with caution. Make sure to check with your doctor before doing any form of physical activity. Back pain can be relieved with light aerobic exercise such as swimming or walking. It is also important to stay within your limits and never push yourself too far.
What types of professionals can help with back pain?
Professional that can help with back pain include physiotherapists, massage therapists, chiropractors and doctors. A team of these professionals can work together to ensure that your treatment plan is tailored to your individual needs.
Final Words
Back pain in your 20s is a common issue and is something that must be appropriately managed in order to avoid it becoming a long-term problem. Understanding the cause of back pain, creating a treatment plan and making changes to your lifestyle can be helpful in reducing the intensity of the pain. It is also important to consult with a professional to ensure that you have the correct diagnosis and advice on how to best manage the pain. With the right tactics and the right knowledge, managing back pain in your 20s is possible.