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 several 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. 

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.

Get enough sleep

Getting an adequate amount of quality sleep is one of the best ways to relieve any ache or pain. When your body is deprived of sleep, it shuts down the release of a hormone responsible for relieving pain and healing the body. It can also intensify your body’s sensitivity to pain and aggravate inflammation, both leading to increased pain.

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.

Do something that makes you happy

We’ve found that back pain, especially chronic back pain, can affect more than just physical health. Many times, that pain can take a toll on what we love most, whether it be relationships with others, a favorite pastime, or even enjoying small joys each day. We urge our patients to do at least three things that make them happy every day like making time for a conversation with a loved one, sipping a mug of hot coffee in the morning, or curling up with a book for 30 minutes.

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