How To Relieve Back Pain At Home

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How To Relieve Back Pain At Home

How To Relieve Back Pain At HomeBack pain is one of the leading causes of missed days at work and visits to the doctor.  If you are one of the many people that have experienced back pain, then you will know that it can have a major influence on the quality of your life.  Not only is the pain a problem but doctor’s visits and missed days at work can all add up to make back pain an expensive condition to have.  However, prevention is the best form of cure and along with some home treatments, you can reduce the severity of your back pain and also prevent it from happening in the future.

Here are some of the best ways to relieve stubborn back pain and improve the quality of your everyday life.

1.Apply Cold Therapy As Soon As Possible

Applying ice to an internal injury is one of the simplest yet most effective ways of not only relieving pain but also reducing swelling and bruising.  Ice is best applied during the first 24 – 48 hours after the injury or strain has occurred.  This will reduce the inflammation/heat and prevent the injury from swelling up.  A regular bag of ice can be used, however, there are special ice packs that can be stored in the freezer for emergencies.  Apply ice for around 20 minutes at a time, so you do not irritate the skin too much.

2.Apply Heat Therapy After 24-48 hours

Heat therapy has been used as a way to cure injuries since ancient times.  Heat promotes circulation to the injured area and this improved circulation provides better transportation of nutrients and oxygen to the affected area.  This improved blood flow will help the injury heal faster.

There are a variety of heat therapies available from moist heat therapy to dry heat, from electric heating pads to infrared therapy.

3.Keep Moving

If at all possible, limit bed rest to at most 3 days.  It is fine to take it easy for a day or two after a back strain, however, it is best to get moving and back into daily activities as soon as possible. Movement is therapy in itself as long as you don’t put too much strain on the body.  Studies have shown that people that keep moving after experiencing lower back pain, recover faster and are able to get back to their daily routine much quicker.


Once you are feeling up to it, regular aerobic exercise like walking, jogging or swimming will help keep your spine and back muscles mobile.  This will help prevent further chances of straining your lower back.

Strengthening the lower back muscles is also a great way of preventing lower back strain.  By strengthening the lumbar region, the lower back muscles will support the spine and be more efficient in preventing reoccurring injuries.

5.Relaxation and Decompression

I know I just said to keep moving and stay active but relaxation is not only a great way to relax the mind but also a great way to relax the muscles.  One of my favorite ways to unwind is by decompression.  An inversion table is a wonderful tool which helps use gravity to not only improve blood flow throughout the body but also decompress the spine.  Gravity boots are another tool that will decompress the back, however, gravity boots are definitely for more mobile people.  If you are looking for more comfort and relaxation without hanging upside down then Zero gravity chairs are an awesome way to use gravity to decompress and relax.

Flexibility is a great way of keeping your back in tip top condition, therefore, I highly recommend using a lower back stretching device  to keep nimble, relax muscles and relieve pain.

6.Massage Therapy

There is no need to leave your home to find the therapeutic benefits of massage and I don’t mean calling your own personal masseuse.  There are plenty of excellent massage devices for the lower back that will provide instant pain relief for bad backs.   Handheld massagers are affordable and convenient tools to reduce tension and pain and relax muscles in the comfort of your own home. Massage chairs are another option to massage the whole of the back and are available for different budgets.

Another option that is similar to massage therapy is TENS units electric therapy, which uses electrical currents to stimulate nerve endings in order to relieve pain.

7.Back Braces For Lower Back Support

Back braces are a convenient and affordable way to help support the spine and reduce nerve pinching lower back pain.  Back braces are a wonderful aid for back pain sufferers, however, it is best not to wear a back brace 24/7.  Many people use a back brace as a crutch, however I wouldn’t depend on them too much because it is important to strengthen the lumbar muscles on their own.  A good exercise routine that will strengthen the lower back is the best way to slowly wean yourself off from using a back brace.

8.Having Good Posture

Maintaining proper posture is a great way to prevent back pain.  Many people hurt their back from straining or lifting a heavy object, however, there is a good chance that poor posture has been putting stress on their back for many years.  This added strain from poor posture is an injury waiting to happen, so it is definitely worth keeping an eye on.  Having the correct posture is important when standing, sitting and even while sleeping.  To help you find the correct posture while sitting, a lumbar cushion can help and also a regular seat cushion.  A body pillow is a great aid to help you to sleep with the correct spinal alignment.


These are my tips on how to relieve back pain at home.  Doctor’s visits, missed work days and even surgery can really hit your pocket when you are experiencing back pain.  Back pain can be a nuisance but it doesn’t have to be expensive.  With the right treatment and preventative actions, you may never have to experience back pain again.


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