Simple Ways to Manage Back Pain at Home

Back pain is a common problem that can interfere with one’s personal or work life. On the other hand, it could be that you bent incorrectly or lifted something heavy. Whatever the reason for your agony, it is hard to shake. Roughly 25% of Americans experienced some form of back pain. Close to 80% of people around the world will experience lower back pain at some point in their lives.

Fortunately, various remedies exist to help one manage back pain at home. Let’s discuss a few simple tips you may want to try at home.

Pain may also be experienced in other areas of your body such as your upper or middle back. As our back muscles support most of our everyday movements such as walking, standing, and sitting. NQ Physio Townsville states that over-the-counter meds, such as acetaminophen and ibuprofen are sometimes suggested for relieving pain. However, these are not long-term solutions, and seeking professional medical advice from a doctor or physiotherapist will be the best solution to your back pain. Why not try home remedies to help you manage the pain?

Applying a Pain Relief Cream

There is a large variety of pain-relieving cream available nowadays. The key thing to remember when you purchase these is to look for a product that contains capsaicin. Also, pain relief creams that have menthol as an ingredient may temporarily dull back pain.

Another very effective pain relief cream is Arnica. This is a homeopathic remedy that you can apply directly to your skin to help relieve minor injuries, bruising, swelling, and muscle pain.

Switch Your Shoes

Your back pain problems may have something to do with the shoes you’re wearing. If you wear high heels or flat shoes, then this may well be the culprit. Speak to your local foot specialist or podiatrist if you are not sure as they can assist you in finding a pair that will fit you properly and support your feet.

Make the Necessary Changes at Work

You may find you suffer from all sorts of muscle aches and back pain because of straining your neck or slouching when sitting at your work desk, staring at your computer screen. Ensure your chair is a comfortable level and that your eyes are level with your work computer.

According to the Occupational Safety and Health Administration in the US, proper ergonomics will reduce back pain and minimize other injuries.

Should you perform any heavy lifting duties at work, take care to use your legs and squat instead of bending over and putting a strain on your back muscles.

Get Enough Sleep and the Right Support

When you experience back pain, it’s challenging to get enough sleep, This is the last thing you want as it will become a vicious cycle and your back pain will worsen. Plus, adopting a poor sleeping position will aggravate your back pain. Try to sleep on your side and place a pillow in between your knees. Your spine will remain in a neutral position when you do so. Just as important is to get yourself the best mattress for back pain and support your full body weight this way.

Reduce Stress

Stress can trigger muscle spasms, including some in the lower back area. One of the best stress relief techniques one can try includes mindfulness meditation, where you focus through meditation techniques of what the body is doing and find ways to relieve the pain.

As well, calm your body’s response to stress through deep breathing. Guided imagery where you pay special attention to mental images to help relieve work-related stress during deep breathing.

Yoga is also a great stress management tool.

Stretch Enough

Make use of the following stretches to bring welcome relief. Just be sure to hold the stretch for 30 seconds::

Touching your toes – Doing this helps to loosen tight muscles in your lower back region.

Cat-Cow pose – You need to arch your back towards the ceiling and change position by dipping your body towards the floor.

Sometimes you need to acknowledge the fact that no matter which home remedy you follow, the lower back pain will not go away.

In severe cases, have a chat with your physician and opt for prescription-strength medications to ease excessive pain. Should you already take over-the-counter medicines, be sure to speak to your pharmacist or doctor to avoid overdosing. They will give your muscle relaxants to relieve muscle spasms.

Physical Therapy

Make an appointment with a physical therapist so they may demonstrate how you should stand, sit, and move to keep your spine properly aligned and reduce the strain you place on your back from day today.

The specialist will teach you how to strengthen your core muscles that will support your back. Besides, they say a powerful core is the best way to minimize back pain. Once you increase your strength, endurance, and flexibility, the back pain will decrease. It is a matter of being patient.

Is it wise to rest on your bed for extended periods?

Physicians used to recommend bed rest for back pain sufferers. The latest studies show that doing so is one of the worst things you can do. Your back pain will likely worsen and result in other complications. Do not rest for longer than a day or two. Get up as soon as you can and move slowly. You may want to try walking, swimming, or yoga.

Ice and Heating to Ease Back Pain

Applying ice to painful regions on your back will reduce inflammation and reduce pain to minimize the chances of pain worsening. Do this a few times per day for 20 minutes long and you will soon experience welcome relief.

Ensure you wrap the ice packs into a thin towel as you want to safeguard your skin. Do this only for a few days before switching to a heating pad. You must do what it takes to relax your muscles and boost blood flow to the lower back area. Warm baths are just as effective. Remember not to fall asleep on a heating pad.

Overall, the tips provided here are spot on and offered by medical experts who know how tough it can be to deal with back pain issues.

Resources – WebMD, Medical News Today