Ease Back Pain from Home

Most people will suffer from back pain at some point of their lives. For some the pain is rather significant, while others are simply inconvenienced and annoyed. Back pain can be caused by a number of activities from working at your computer to playing a game of baseball with your children. Unfortunately, unless there is a disc problem or major injury, most doctors can’t do much for the pain aside from prescribing pain killers. Instead of simply masking the symptoms with some powerful (and sometimes addictive) substances, try a few of these home remedies to ease your back pain.


Get Moving
While it may seem ideal to lie in bed for a few days until your pain subsides, it is important to keep moving. Most back pain is caused by tight, sore muscles. With light exercise and movement, the muscles are better able to relax. If you need to take a break and rest, lie on your back with pillows beneath your knees.

Hot and Cold
When an injury occurs, applying ice to the area within 24 hours can help by keeping inflammation to a minimum. The ice helps ease discomfort by making it harder for nerves to send pain signals to the brain. The best way to ice an injury is to place an icepack on the area for 20 minutes, remove for 30 minutes, and place it back on for another 20 minutes.

Ice does not help reduce pain or inflammation if the injury is older than 24 hours. However, the heat from a hot bath might help increase the elasticity of the muscles, reducing pain and aiding in recovery.

Relaxation is Key
One great way to bring your body to a state of relaxation is through a massage. Kneading your back muscles helps to decrease tightness and increases blood flow to the area.
Not everyone has a masseuse on hand to give a massage. But that’s alright, as massage is not a necessary part of relaxing. Yoga, deep breathing exercises, and meditation are all fabulous ways to relax the body and mind, easing emotional and physical tension.

Stop it Before it Starts
Instead of treating the pain and symptoms from a back injury, try avoiding them in the first place. Many everyday activities can wreak havoc on the back when not done with proper form. While sitting, place a mini cushion on the small of your back to provide lumbar support. If you are stuck sitting for hours on end, make sure you get up and walk around each hour in order to decrease stiffness and increase blood flow.
Many people do not know how to properly lift and carry heavy objects. These people often end up with serious back injuries. Avoid unnecessary strain by bending your knees to pick items up and carry each item close to your body.

Swimming is one of the best ways to strengthen the muscles of the back. It is the best aerobic exercise for those with a bad back or other injuries. But if you can’t get to the pool, walking is the second best. These activities aid not only with keeping muscles strong and flexible, but also in maintaining a healthy body weight. Extra weight forces the body and muscles to work harder.

Whether your back is just a little sore or you have suffered a debilitating back injury, it is important that you consult your physician or health care provider before trying any home remedies. Your doctor might be able to offer additional suggestions to aid in the healing process. With proper care, you’ll be back to your normal self in no time at all.

Guest author Julie Blom works for a Kissimmee chiropractor.  She is a firm believer in home remedies and alternative medicine.

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  1. Anonymous4:02 PM

    1) Acupuncture
    2) Massage Therapy
    3) Chiropractic

    4) Capsaicin Cream

    5) Vitamin D

  2. Expert4:03 PM

    Sleeping with a pillow between the knees while lying on one side may increase comfort. Some doctors recommend lying on your back with a pillow under your knees.

  3. Geeta4:06 PM

    Rub a quarter-sized amount of coconut oil on area of pain


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