If your back pain is caused by an acute injury (suddenly onset) or inflammation, you can start being proactive and relieving it at home. Below are a few methods that can help relieve back pain that you can start doing at home now.
Start by icing your sore back at home: Don’t put the ice pack directly on the skin, but rather wrap it in a thin towel or cloth and lay it on your sore back for up to 20 minutes, as often as five times a day. This can help lessen the inflammation and relieve pain.
It is possible that your back pain is caused by tight muscles. You may want to try a heating pad or alternating hot & cold compresses. This helps to get blood flowing to the area, helping to heal it naturally.
You can also try some light stretches:
The first stretch is called child’s pose and can be very effective in loosening tight muscles in the lower back.
- Start by getting on your hands and knees on a mat or your bed if you can do so stably.
- Gently lower your torso backward, onto your legs, until you are stretched out with your upper body parallel to the ground, arms outstretched, and your bottom resting on your calves.
- Remain in this position for 30-60 seconds, and slowly come back up.
This stretch is called overhead arm reach and can help relieve pain in the upper back and shoulders.
- Sit in a chair with both feet struby on the floor.
- Extend your right arm above your head, straightening your arm.
- Bend your torso to the left creating a “C” shape with your torso.
- Bring your torso back to the center.
Do a posture check: Slouching is unhealthy for your back, neck, and shoulders. If you are sitting for long periods of time, be sure you are not slumping over the keyboard.
- Sit upright
- Relax your shoulders
- Be sure your back is supported by the back of your chair
- Try putting a rolled towel between your lower back and your seat
It takes a couple of weeks for your muscles to strengthen and correct your posture on their own. In the meantime, keep a watch out for unconscious slouching. Your back will thank you!
We hope these tips help relieve your back pain. If your pain persists or is long term, it’s important to understand why. We can help! Our doctors here at Carolina Pain Relief Center can evaluate your pain and explain the pain relief options available to you. We are here to help!