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Back Pain Relief At Home

Some of the most common questions we get asked are regarding back pain relief. And that makes sense – back pain is the second most common reason for doctor’s visits, only outnumbered by upper respiratory infections. Luckily though, most cases of back pain aren’t caused by serious conditions.

So, how can you get back pain relief at home? Keep reading for three of our favorite methods.

Ice it

Many of our patients have trouble deciding whether to use cold or heat therapy. We’ll make it easy for you. For the first 1-2 days following a back injury, opt for cold therapy. It will help reduce the inflammation caused by your injury, meaning you’ll feel better much sooner. And while heat therapy may feel like it’s working, it’s just covering up the pain and worsening your inflammation. For the first 1-2 days following a back injury, use cold therapy instead of heat. Click To Tweet

After the first two days, feel free to use either cold or heat therapy, or even switch between the two.

Stay Active

We know the last thing you want to do while you’re in pain is move around, but you must. We’re not telling you to run a marathon, but keep participating in daily activities like making your bed and walking the dog. The movement will actually help the pain subside faster.

After the pain is gone, we encourage you to implement a regular exercise routine. Exercise will help keep your body strong, which will help prevent back pain in the future. Focus on strengthening your back, abdominal, hip, and pelvic muscles.

Regular stretching or yoga is another great way to strengthen your muscles. In fact, tight hamstrings are a little-known contributor to back pain, so make sure to stretch them daily.

Plus, exercise is great because it causes your body to release endorphins, which we like to refer to as nature’s painkillers.

Sit Up Straight

Poor posture puts unnecessary strain on your spine. So, make sure you’re practicing proper posture all day.

Follow the steps below to ensure you have good sitting posture.

  • Sit with your back straight and shoulders back.
  • Ensure your body weight is distributed evenly on both hips.
  • Bend your knees at a 90-degree angle, keeping the height of your knees even with your hips.
  • Rest your feet flat on the floor or a footrest if needed to keep your knees aligned with your hips.
  • Try to not sit in the same position for more than 30 minutes.

We hope these back pain relief tips help you to manage your pain. Please seek professional medical attention if your pain worsens or persists for 3 or more days, if you experience weakness or numbness in your legs, or if you lose control of your bladder or bowels.

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