Tips for quickly and effectively relieving back pain at home
Back pain is a common problem that can seriously disrupt a person's work and private life. Fortunately, there are many things you can do at home to relieve back pain. Lower back pain is a common problem and causes more common physical problems than any other condition. Up to 80 percent of adults will experience low back pain at least once in their life.
The back muscles and spine support much of the body weight. You use your muscles for everyday movements such as sitting, standing and walking. There are readily available pain relievers such as ibuprofen or acetaminophen that can help relieve back pain. For those looking to try a few things at home, some of the following tips can help:
Exercise, warm up your muscles!
It can be challenging to get up and move around when you have back pain. However, a short walk, yoga, water exercise, or other low impact activity can help relieve back pain. Exercise loosens tense muscles and causes your brain to produce endorphins, the brain's natural painkillers.
Consider starting a daily exercise program, including strength training and stretching, to keep muscles supple and strong. Regular exercise can prevent future episodes of back pain due to tense muscles.
Strengthen your back with the following exercises:
Make use of heat and cold compression
Studies show that heat and cold are effective ways to relieve back pain. Ice packs are most effective when used immediately after an injury. Wrapping an ice pack in a towel and applying it directly to the back can reduce inflammation.
In addition, cold can have a narcotic effect on sudden, intense back pain. You can use ice packs designed for pain relief or take a bag of ice or frozen vegetables out of the freezer. Just cover the bag of frozen vegetables or ice with a cloth to protect the skin from freezing. It's best not to apply ice for more than 20 minutes at a time.
A heating pad can also relieve stiff or sore muscles. Make sure to read the instructions for a heating pad and test the temperature carefully to make sure it's not too hot. If you don't have a heating pad available, you can use a hot water bottle or a cloth bag of uncooked rice that you heat in the microwave.
Be careful not to burn your skin when using heat and cold compression.
Stretch your back muscles with stretching exercises
The following stretches can help relieve back pain. Hold each pose for 30 seconds or as long as it feels comfortable. You should never feel pain while performing these exercises.
Use the stretching exercises from our selection:
Wear different shoes
Wearing shoes that don't fit or that don't provide support can cause muscle tension in the back, legs, and even neck.
For example, high heels can interfere with the body's alignment, which can lead to low back pain. Several studies have found a link between wearing high heels for a long time and back pain. Wearing shoes that are very flat can also strain the feet and back.
If you experience recurring back pain, consider switching to shoes that fit well and support the feet. A podiatrist or foot specialist can help you find suitable footwear if needed.
When should I go to the doctor?
Back pain can often be treated with exercises or remedies that you have available. However, if your back pain persist and you do not feel a reduction in pain? Then it is advisable to talk to a doctor. A doctor can then recommend physiotherapy, medication or other treatments.
