Back Pain Diary

One of the biggest pieces of advice people with chronic back pain hear is to keep track of their pain each day. It’s actually a good tip: That way, you can remember your triggers and identify trends over time, which can help you figure out which medications and treatments are working, and even potentially learn more about what’s causing your back pain. Another huge advantage: pain tracking helps you give a more detailed picture of your health to your doctor.

Keeping a journal can help you manage your chronic pain and pinpoint your most successful treatment options.

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.

Your might have sprained it while working in the yard or cleaning house. Or your back might hurt from an old sports injury or a chronic condition such as arthritis or ankylosing spondylitis.

Sudden or severe back pain should be checked by a doctor or a physical therapist. That also goes for pain that won’t go away.

But sometimes you can treat nagging pain and discomfort on your own.

Our list of the 4 best back pain relief methods;

1. Keep Moving

You might not feel like it when you’re in pain. But this is probably the first thing your doctor will recommend.

A common misconception in patients with isolated back pain is that they can’t stay active. Try to keep up with your usual level of daily activity and movement.

2. Stretch and Strengthen

Strong muscles, especially in your abdominal core, help support your back. Strength and flexibility may help both relieve your pain and prevent it. Yoga, Pilates, and tai chi are just a few of the ways to strengthen your core and the muscles around your hips. Exercise can definitely help.

3. Keep Good Posture

This helps ease the pressure on your lower back.

4. Maintain a Healthy Weight

Shedding extra pounds lightens the load on your lower back. Weight loss really helps with back pain because it reduces the amount of mechanical force onto the spine.

Many people who are exploring chronic back pain management can be hesitant to start a pain journal because they worry it will occupy too much of their time. However, you do not have to document every moment you experience pain for this practice to be worthwhile. You should simply make an effort to add information to your pain journal at specific times of the day. Establishing this routine can help you remember to write in your journal on a daily basis. Writing a few times a day also allows you to record what you are experiencing in more detail than if you only create a single entry for the same period.