Back pain can sometimes impede routine activities that most other people take for granted. Something as simple as getting out of bed in the morning or bending down to pick up an object can be excruciating.
If this has been the case for you, you’re not alone. Studies suggest that back pain is the single leading cause of disability as it prevents people from engaging in work and day-to-day activities. Thankfully, there are some ways you can provide yourself back pain relief at home, three of which are listed below.
Back Pain Relief Tips
Before we begin it’s important to note that these tips may not work if your back pain is caused by arthritis or a severe injury. If you are experiencing severe pain, you should contact a doctor immediately. However, if you are feeling mild pain and discomfort, the following methods can provide back pain relief.
Use Hot Or Cold Therapy
Using heat or cold application on the back works wonders in soothing the tense muscles and boosting the blood flow in the affected area. Depending on what makes you feel better, you can use a heating pad or an ice pack on your back. But make sure you never use it on bare skin.
Cold reduces inflammation while heat relaxes rigid and strained muscles and promotes healing. You can use a combination of both heat and cold as well, though it’s not recommended you do so simultaneously.
Perform Body Stretches
Stretching your body as soon as you are awake increases blood flow to your muscles, making you more flexible and stronger. Regardless of what’s causing the pain in your lower back, certain stretching exercises can help alleviate pain and strengthen your muscles. However, make sure you are cautious and gentle when performing any stretching exercises. We recommend consulting with a doctor before starting any new exercise regime.
You can do these stretches once or twice a day, depending on the extent of your pain. If you feel too sore to continue, take a couple of days off.
The best stretching exercises for back pain relief are:
- Knee-to-chest stretch
- Child’s pose
- Piriformis stretch
- Pelvic tilt
- Sphinx stretch
- Cat-cow stretch
- Seated spinal twist
In addition to making these exercises a part of your daily routine, make sure your posture is proper when you’re sitting and walking. Stop sitting in front of a computer for extended periods without taking a break. The more you’ll move, the healthier your lower back muscles will become.
Get A Massage
Massage therapy can work wonders in providing significant back pain relief. When your sore muscles are targeted by a licensed massage therapist, you may feel noticeable relief after just one session.
Lower back pain or stiffness occurs when your muscles are strained by fatigue, stress, or an injury. Make sure you find a massage therapist who is licensed and experienced in treating lower back muscles.
Permanent Chronic Back Pain Relief Is Possible
At 24 Hour Docs, our board-certified doctors can diagnose the cause of your lower back pain during a video consultation. We will ask you a series of targeted questions to determine the root cause which could be any of the following:
- Traumatic injury
- Spinal stenosis
- Ruptured or herniated discs
- Intervertebral disc generation
Depending on your symptoms and medical history, we will create the most effective treatment plan for you. We may recommend in-person examination by a specialist if necessary.