How To Manage Back Pain Relief At Home

Low back pain is a widespread issue that affects many people at some point in their lives. Around 80% of adults experience back pain atleast once in their lifetime, but in almost 90% of the cases are temporary and can be managed at home. For different reasons, some might want a quick relief while others will want a longer term solution for their back pain. Read on more to understand what is the best method for your back pain relief that can be done at the comfort of your home.

Note: Make sure you remember to always consult a doctor if the pain does not reduce or increases

The Best Ways for Quick Back Pain Relief at Home:

• Hot and Cold Therapy: Alternating between hot and cold therapies can help to reduce inflammation and relieve pain.

• Gentle Stretches and Yoga Poses: Gentle stretching and yoga poses can help to relieve tension in the muscles and alleviate pain.

• Over-the-Counter Pain Relievers: Taking over-the-counter pain relievers can provide fast and effective relief from back pain

However, the most effective way to relieve lower back pain is to follow Method 2 which is the standard 2 step process of stretching and strengthening.

Step 1: Stretching for releasing tension / tight muscles

Stretching regularly as a part of a low back pain treatment plan can help improve flexibility, reduce muscle tension, and increase circulation to affected areas, ultimately leading to pain reduction and improved physical function. It's important to stretch correctly and within your own limits to avoid further injury.

Here are 5 stretches for low back pain relief :

• Child's Pose: Start on all fours, sit back on heels and stretch arms forward. Hold for 30 seconds to 1 minute.

• Cobra Pose: Lie face down on the ground, place hands under shoulders and press up, keeping elbows close to the body. Hold for 15-30 seconds.

• Pigeon Pose: Start in a push-up position, bring one knee towards the opposite elbow and extend the other leg behind you. Hold for 30 seconds to 1 minute on each side.

• Hamstring Stretch: Sit on the floor with legs straight out in front of you. Reach forward and try to touch toes, holding for 30 seconds to 1 minute.

• Seated Spinal Twist: Sit on the floor with legs bent and feet flat. Twist torso towards one knee, placing the opposite hand on the knee and the other hand behind you for support. Hold for 30 seconds to 1 minute on each side.

Step 2: Strengthening the back muscles

Strengthening the muscles in the back area will not only help in pain relief but ensure that you can get back to your daily routine and prevent a recurrence of the pain in the future. Here are the best strengthening exercises for low back pain relief

• Bird dog pose: Start on your hands and knees, with your hands under your shoulders, and knees under your hips.Tighten the abdominal core muscles.Extend the opposite leg and the opposite arm simultaneously, making sure your maintain good control in your torso.Do not allow your body or hips to rotate.Repeat on the other side.

• Pelvic Tilts: Lie on your back with your knees bent and feet flat on the floor. Tilt your pelvis up towards the ceiling, hold for a moment, and then return to the starting position.

• Bridging: Lie on your back with your knees bent and feet flat on the floor. Lift hips up towards the ceiling, keeping feet and shoulders on the floor. Hold for a moment, then return to starting position.

Bonus Tip: How to Sleep with Back Pain:

• Use a Supportive Mattress and Pillow: A supportive mattress and pillow can help to reduce pressure on the spine and alleviate pain

• Sleep on Your Back with a Pillow Under Your Knees: This position helps to maintain the natural curve of the spine and reduce pressure on the lower back

• Sleep on Your Side with a Pillow Between Your Knees: This position helps to maintain the natural alignment of the spine and reduce pressure on the lower back

• Avoid Sleeping on Your Stomach: Sleeping on your stomach can put unnecessary strain on the neck and lower back.

In conclusion, back pain relief exercises can be performed at home, providing a convenient and cost-effective solution to this common problem. Stretches, yoga poses, and strengthening exercises can all help to alleviate back pain and improve flexibility and strength. In addition, hot and cold therapy, over-the-counter pain relievers, and proper sleep posture can provide fast relief from back pain. Physiotherapy, such as Physica, can also be an effective treatment option for back pain, providing affordable and convenient therapy at the comfort of one's own home.