You can relieve back pain at home with these tips for both short-term and long-term relief.
The minor twinge in your lower back when making a routine movement like reaching for an object, standing, or sitting may be a normal thing you ignore and move on. But, this indifference can lead to something serious if you aren’t careful.
These things can worsen the quality of your life. So, keeping your back in shape should be a major priority.
If you have some minor back pain, here are some tips for both short-term and long-term relief. If you have serious back issues, these tips should be used in conjunction with other treatments prescribed by your doctor.
Regular exercise can be beneficial in many ways — especially for your overall well-being. It not only improves your cardiovascular and mental health as well as stamina but also relieves mild back pain and provides long-term relief.
Suppose you are sitting at your desk for a long time and then feel a twinge in your back — what do you do? You probably stretch — reach your arms over your head and twist from side to side. This and other such movements you do daily so that you can get back to work all comprise exercises. So, exercising more regularly — not just when you were uncomfortable — can have huge benefits for your back pain.
If you’re just getting started with exercising, you should start with simple exercises. Go slow, and don’t overextend yourself. Your goals should be to increase your range of motion and strengthen your core.
Your range of motion allows you to, for example, stand on the balls of your feet and reach something without hurting yourself. Your core or the abdominal girdle comprises all of the muscles that span your midsection — especially your abdomen. These muscles provide the support you need to hold yourself up and lift objects.
With regular exercise, you’ll notice a reduction in your back pain.
Improve posture to relieve back pain
Bad posture is a product of the sedentary lifestyle — a curse of modern times. It’s often the main cause of many back-related issues. So, improving your posture can have long-term beneficial effects with regard to back pain.
Posture should be improved and retained throughout the day — all it takes is some discipline.
When sitting, make a conscious effort to sit with your shoulders back and down — that is, put your shoulder blades in your back pocket. You may also engage your core to distribute the support from just the muscles running along your spine to your entire midsection. Also, take breaks to help with lower back pressure and pain.
Even though slouching may seem relaxing, the key to back pain relief is to making good posture the norm and keep slouching for your rest time.
Resting to relieve back pain
Work hard, but rest harder — a difficult concept to follow in today’s fast-paced life. Resting is not the easiest thing to do. But, for our overall health including the health of our backs, resting is absolutely necessary.
For people working manual jobs that require heavy lifting and lots of movement, it is easy to stick with just making sure that you lift properly and thinking that is enough.
The problem is that lifting with your knees and holding an object close to your body before lifting tires your legs and arms. As a result, you start using your back more.
After a period of working, rest your body. When you get home, take some time for light stretching to ensure that your body doesn’t become stiff. Then, rest. Resting, eating well, and getting enough sleep can allow your body to make the necessary repairs and build up enough energy for more work.
The same is true for people that work at a desk. After sitting for a while, get up and walk around. Stretch a bit. Get some water and something to eat. Resting usually has immediate results when it comes to alleviating back pain at home.
Alleviating back pain at home can be easy
Relieving mild back pain at home can be very simple. All it takes is a little discipline to improve your posture as well as to participate in regular exercise and intentional resting periods. We only have one spine, and millions of reasons to take care of it.
Always consult your doctor if you want to try any new methods of relieving back pain or any other health concerns or if your discomfort doesn’t go away or increases when you try any of those methods.
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Medically Reviewed on 9/22/2021
Casiano, V.E., Dydyk, A.M. Varacallo, M. Back Pain, StatPearls, 2021.
Medicine (Baltimore): “The Effect of Lumbar Stabilization and Walking Exercises on Chronic Lower Back Pain.”
The Tohoku Journal of Experimental Medicine: “Core Stability and Hip Exercises Improve Physical Function and Activity in Patients with Non-Specific Low Back Pain: A Randomized Controlled Trial.”