Back pain can be caused by several things, whether you accidentally pulled a back muscle whilst lifting something incorrectly or are living with a degenerative condition, such as arthritis. Whatever the root cause, anybody who’s ever dealt with back pain before will know that once you have it, it can be incredibly difficult to get rid of. With around one in four Americans have experienced some kind of lower back pain recently and almost everybody has experienced it at some point in their lifetime, knowing what to do at home to help relieve the symptoms of lower back pain is certainly useful. If you’re suffering from non-serious low back pain, here are some of the things that you can do.
No 1. Use a Cold Compress
If your lower back pain is due to inflammation caused by an injury, then using ice is one of the best home option treatments within the first 24-48 hours. Using a cold compress will help to reduce inflammation and swelling in your lower back. You can also use heat alternately if you prefer. However, bear in mind that you should wait at least 48 hours after sustaining the injury to use heat treatment on your back to avoid it making the inflammation process even worse.
No 2. Inversion Therapy
An inversion therapy table may certainly be worth considering if you are suffering a lot from lower back pain. Each time you feel pain or pressure on your back, the inversion table can be used to quickly provide pain relief. By tilting your body slightly and moving it upside down, the table will take pressure off your back and help you feel more relaxed. Check out some of the best inversion table reviews to find the right one for your needs.
No 3. Stay Active
Exercising might be the last thing on your mind when you are suffering from lower back pain, but it can be essential for your recovery and building strength, particularly after a back injury. Like the rest of our body, our spines are meant to move, so at least keeping up with everyday activities, such as walking your dog or vacuuming the house, can help with the quick recovery process of any mild back injury that you have sustained. Once you’re further down the road to recovery, participating in regular aerobic exercises such as swimming or cycling will help to strengthen your back and reduce the likelihood of back injuries and pain in future.
No 4. Have an Ergonomic Work Space
Design your workplace so that you’re not sitting in a posture that will worsen your back or even cause lower back pain. For example, hunching over to see your computer screen or use your mouse can quickly lead to back issues. Taking regular breaks to stretch and go for a short walk is also useful for taking pressure off your spine. Where possible, use a supportive desk chair that allows you to keep both feet firmly on the floor.
Photo by Chrissie Kremer
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