Are You Feeling Pain in Your Back? How to Relieve Back Pain at Home

More than 60 million Americans have recently experienced back pain, and 16 million suffer from chronic back pain. So, if you’re feeling pain in your back, you’re not alone.

Back pain can have a significant impact on a person’s life. For that reason, taking care of your back should be a top priority.

Regular exercise is one of the most effective ways to keep your back in shape, but several home remedies can also ease back pain effectively.

Continue reading to discover which remedies are most effective.

Improve Your Posture

Modern society is plagued with bad posture due to our sedentary lifestyles. This is the main reason for many back-related problems. By improving your posture, you can reduce your risk of back pain in the long run.

It only takes a little discipline to maintain good posture throughout the day.

You should keep your shoulders back and down when you are seated. Taking frequent, short breaks to get up from your desk and move around can also reduce back pain overall.

Stretch Often

Maintain good posture through regular stretching. Below are a few stretching exercises you can do at work or at home. Perform each of these stretches ten times:

  • Tuck your chin in
  • Squeeze your shoulder blades
  • Slowly turn your head back and forth over your shoulders
  • Roll your shoulders backward
  • Tuck your chin and slowly move your head backward

As always, consult your doctor if you are experiencing persistent or increasing back pain, or if you want to try any new methods for treating it. It is best to visit medical professionals that are knowledgeable about chronic back pain, such as

Change Your Shoes

It is possible to experience muscle strains in the legs and back if you wear shoes that do not fit properly or that offer no support. For example, high heels and similar shoes can alter your body’s alignment, resulting in lower back pain. In fact, studies show a connection between long periods of wearing high heels and having back pain.

In addition, wearing very flat shoes can put additional strain on the back and feet.

Those who suffer from recurring back pain may want to consider investing in shoes that fit well and provide support. When you need proper footwear, turn to a podiatrist or foot specialist for help.

Hot and Cold Treatments

In cases of sudden, intense back pain, such as getting an injury, cold packs or ice can provide a numbing effect. You should not apply ice for longer than 20 minutes.

If you have sore or stiff muscles, you can also use a heating pad. Any heating pad should come with instructions, so be sure to read and follow them and check the temperature carefully.

Heat a cloth bag of uncooked rice in a microwave if a heating pad is not available. Be careful not to burn the skin with heat or ice.

Stop Feeling Back Pain With These Tips

With the tips above, you can easily relieve mild back pain at home. The human spine is one of the most important parts of our bodies, so keeping it healthy should be a priority.

Our blog has plenty more health-related tips for you. Check them out!