7 Things You Can Do At Home To Relieve Back Pain

Back pain is a common problem for many adults. 8 out of 10 Americans will experience back pain at some time in their life. But with one-third of the U.S. population suffering from lower back pain, it’s not too far away to say that most people will experience trouble in this area at least once during their life. While such a problem is often taken lightly, you need to get help when you begin feeling constant and unrelenting pain. 

Back pain can result in many more severe health issues, such as heart problems and arthritis. Back pain can also result from many things, from poor movement to stress. But for those who can manage the condition through various methods at home, it is always best to choose natural treatment. Here are seven things you can do at home that will help relieve your back pain.

Get the Right Mattress To Sleep On

If you’re planning to sleep for more than 5 hours at a time, then the mattress you have must meet specific standards. For example, if your bed is too hard or too soft, this can cause severe pain in your back when you wake up. This is because, during sleep, your muscles are relaxed, meaning that they can end up shifting into uncomfortable positions with the wrong mattress. Check out reviews about the best mattress for chronic pain online, if you have trouble finding the right mattress. A good option is an innerspring mattress, which is firm enough to support your body but soft enough to provide comfort when you sleep on it.

Apply Heat Or Ice To Relieve The Pain

If you’re suffering from back pain, applying heat or ice directly onto the affected area is a great way to get relief. However, it’s essential to know what each one does and when to use them. 

For example, ice helps reduce pain and swelling in most cases of back pain. But for those suffering from a condition known as “acute back spasm,” ice will only worsen the pain. You should also know that applying heat too often or too long can cause more damage, so you should always plan your treatment accordingly.

Ice works by numbing the nerves, which brings relief to back pain. But be sure to lay a towel over the area you’re applying it to, as ice can cause further injury if applied directly to your skin. 

As for heat, it works by soothing muscle spasms and opening up blood vessels to allow more oxygenated blood through. When this enters your affected area, it brings relief to the pain. But be sure not to use heat for more than half an hour at a time, as extended periods could cause further damage.

Perform Stretching And Flexibility Exercises To Relieve The Back Pain

When it comes to relieving back pain, stretching and flexibility exercises are an excellent way to go. However, you have to do them properly for your body to react well. For example, when trying to stretch out the lower back muscles in a “lowering” movement, it’s important not to bend from your waist or hips when you do it. This is because both of these can cause injury to your back, no matter how careful you are. Instead, it would help if you lower yourself over a bench or chair that is low enough for you to reach with ease. Another option is to lie on your stomach while using your arms to push yourself off the floor. You can talk to physical therapists and attend clinics like The Taylor Docs Chiropractors to find out what works best for your pain.

Adopt A Healthy Diet For Healthy Back Pain Relief

You probably already know that you’re what you eat, but it’s also essential to keep your back in mind for this. For example, eating too many processed foods high in sugar can cause inflammation and pain in your back. But on the other hand, following a diet rich in vegetables will help strengthen your bones and muscles.

This is because the body needs strong muscles and bones to support its weight. When you’re healthy, your body can do this without much issue. But if any part of your spine lacks strength, it should be addressed right away before you end up with severe back pain problems.

Practice Good Posture To Prevent Future Injury

Of all the habits that can lead to chronic back pain, a lack of proper posture is up there with smoking and being obese. You see, your spine is not meant to be slumped forward or backward for an extended period. But when you don’t sit up straight and allow your back muscles to go limp, it can cause all kinds of issues, such as excruciating pain and even nerve damage.

So the next time you want to slump down in front of the TV or computer, think about your back instead. If you need to sit for an extended period, take regular breaks and stretch out your lower back muscles during these breaks.

Take Care Of Your Feet To Decrease Back Pain From Plantar Fasciitis

Another common cause of chronic back pain is plantar fasciitis, which occurs when pressure builds up on the bottom of the feet over time. When you have this condition, even walking for a few minutes can cause excruciating pain when the pressure from your feet reinforces itself in your lower back. The best way to avoid this is by wearing comfortable shoes that provide the right amount of support and padding to keep your feet in line with your legs.

Stretch Your Back With The Cat-Cow Pose

Stretching is one of the most effective ways to prevent or relieve chronic back pain. And while it may not be possible for you to do yoga every day, the Cat-Cow pose is a suitable replacement that you can do just about anywhere.

Start on all fours with your hands under your shoulders and knees directly below your hips to perform this stretch correctly. From here, make sure to keep your spine in a neutral position before pushing it forward slightly. You should feel the stretch in your back while maintaining some tension to protect your lower back.

In summary, if you are experiencing any chronic back pain, it is essential to find the cause. For example, when your back hurts because of a lack of strength in your spine due to a poor diet, getting rid of this problem will most likely relieve your pain over time. When chronic back pain is caused by plantar fasciitis or an injury, it’s best to seek the help of a doctor to pinpoint the exact cause. Only then can you take steps to treat your back and improve your quality of life.