Are you suffering from back pain? You’re not alone.
Many people experience this type of pain at some point in their lives.
But there are things you can do at home to help manage the pain and improve your quality of life.
We’ve put together a list of eight ways to help you get started.
If you’re looking for relief from back pain, these tips can help.
Start with one or two and see if they make a difference in your daily life.
You may be surprised at how much better you feel once you start taking care of yourself.
Without wasting time let’s get started.
The eight ways to manage back pain at home
1. Keep Moving
Let’s face it, when you’re in pain it can be really tough to get moving.
But a movement is actually one of the best ways to manage back pain.
It helps keep the muscles around your spine strong and flexible.
Plus, it helps reduce tension and stiffness.
Take a walk, do some light stretching, or even just get up and move around your house.
2. Use Heat or Ice
One of the simplest ways to ease back pain is to apply heat or ice.
The heat can help relax tense muscles, while the cold can help reduce inflammation.
You can use a hot water bottle, heating pad, or warm compress for the heat.
And for the ice, you can use a cold pack, ice cubes wrapped in a towel, or even a bag of frozen peas.
Just be sure to wrap it in a towel so you don’t harm your skin.
3. Stretching your hamstrings every day
Stretching your hamstrings twice or even 3 times daily can help ease back pain.
The hamstrings are a group of muscles that run along the back of your thigh.
When they’re tight, they can put pressure on your lower back.
So, by stretching them, you can relieve some of that pressure.
How to stretch hamstrings:
- Lie on your back with both legs extended.
- Loop a towel around your right foot and gently pull your leg toward you.
- Hold for 30 seconds, then release.
- Repeat on the other side.
4. Take a Break from Sitting
If you have back pain, it’s best to avoid sitting for too long.
Sitting puts a lot of strain on the spine and can aggravate the pain.
Whenever possible, take a break from sitting and move around.
Walk, stand, or even do some light stretching exercises.
5. Sleep on Your Side
Sleeping on your back can cause back pain, especially if you’re a stomach sleeper.
It puts extra stress on your spine.
The best way to sleep if you have back pain is on your side.
You can put a pillow between your knees to keep your spine in alignment.
6. Adjust Your posture
Another way to manage back pain at home is to adjust your posture.
Your posture plays a big role in back pain.
If you’re constantly slouching or hunched over, it can put a lot of strain on your spine and lead to pain.
Try to sit up straight and tall.
When you’re standing, hold your head up high and keep your shoulders back.
You may not be able to fix your posture overnight, but with some practice, it will get easier and help reduce your pain.
7. Take Over-the-Counter Pain Medication
If you’re in pain, over-the-counter (OTC) medication may help.
Acetaminophen (Tylenol), ibuprofen (Advil, Motrin), and naproxen (Aleve) are all effective in managing back pain at home.
But make sure to consult your medical doctor or pharmacist before taking them.
That’s because OTC medications have side effects and can interact with other medications you may be taking.
8. Quit Smoking
Smoking is bad for your health in general, and it’s especially bad for your back.
Smokers are more likely to have chronic back pain and to experience it more intensely than non-smokers.
Why do smokers get back pain?
Nicotine decreases blood flow, which can lead to muscle pain and spasms.
Studies also indicate that smoking may increase the risk of developing degenerative disk disease.
If you want to manage your back pain, it’s best to quit smoking.
See a Doctor
If your back pain is severe or doesn’t go away with home treatment, it’s time to see a doctor.
They can help diagnose the cause of your pain and recommend treatment options.
There are a number of different ways to treat back pain, so don’t give up hope.
With the right treatment, you can find relief and get back to your life.
Learn more about 5 Types of Back Pain You Should Never Ignore