10 Ways to Fix Low Back Pain At Home | Back Pain Tips
Low back pain is one of the most common health complaints in the United States, and it doesn’t seem to be getting any better. Back pain alone costs employers an estimated $50 billion per year in worker’s compensation claims, and nearly two-thirds of all office workers report suffering from it at some point in their career. The good news? Low back pain often clears up on its own in a few days or weeks, so there are many things you can do at home to help improve your symptoms and get you feeling better as quickly as possible!
1) Use an Ice Pack
An ice pack is one of the easiest ways to soothe pain in the back. Put an icepack on for 10-15 minutes at a time, as needed. You can also do a cold compress by soaking a cloth in water and freezing it. The cold will help numb the skin and reduce inflammation. To avoid frostbite, keep the ice packs wrapped in something like a towel before placing them against your skin. A frozen bag of peas or corn will work too! Take Medications: Over-the-counter medications are available to treat minor cases of low back pain caused by overdoing it.
2) Take a Warm Bath
One of the best ways to relieve low back pain at home is by taking a warm bath. The warmth from the water will help relax your muscles and it also reduces stress levels, which can cause your body to tense up. You can also add Epsom salts for some added relief. Sit with one end of the bathtub filled with hot water, turn on the cold tap until it's about as hot as you can stand it, then slowly pour in the Epsom salt. Stir well and submerge yourself in the mixture.
3) Use a Heating Pad
Use a heating pad. Heat therapy can increase blood flow and relax muscles, making it easier for them to heal. You can use a heating pad on the low back area, as well as other areas of pain in the body. Place a towel between you and the pad if you want to avoid skin irritation. Don’t fall asleep with the heating pad on! Make sure to remove it when you wake up or move around during sleep, because it will cause skin burns over time.
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4) Stretch
Stretching can help you reduce muscle tension. Try the following stretches:
- Sit down with your back straight and your feet flat on the ground. Reach behind you with both arms and take hold of each ankle, one in each hand. Gently pull your feet towards you until you feel a stretch in your lower back or glutes. Hold for 20 seconds, then release.
5) Get a Massage
One of the best ways to fix low back pain is by getting a massage. Massages promote relaxation, as well as circulation and healing. Plus, they help ease muscle tension and headaches. It is important that you stay active to decrease pain in your lower back. Exercise also releases endorphins which can give you more energy and boost your mood.
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6) Try Aromatherapy
Aromatherapy has been used for centuries as a natural remedy for illness. The most common use of aromatherapy is for pain relief. Essential oils are made from plants, flowers, leaves, and bark and when inhaled or applied topically release their beneficial properties. Lavender, peppermint, lemon balm, ylang-ylang, rosemary and eucalyptus are all fragrant and soothing essential oils that can be used to help reduce low back pain at home.
7) Practice Good Posture
Good posture is a key component of fixing low back pain at home. If you are sitting down, the goal is to have your spine in a neutral position so that your weight isn't being carried on one section of your back, but instead spread evenly. This can be achieved by having an ergonomic chair with a high back and armrests, making sure that the desk is at eye level and not too far away, and adjusting the height of the chair if necessary.
8) Use a Pillow
Sleeping on your back with a pillow between your knees can help alleviate low back pain. If you want to sleep on your side, put a pillow under the leg that is closest to the ground. For example, if you are sleeping on your right side, place a pillow under the left leg for additional support.
9) Sleep on Your Side
Sleeping on your side is the best position for low back pain relief. This helps by taking the weight off of your spine and putting it onto your arm and leg instead. Plus, it's easier to breathe in this position as well. Try to keep the hips elevated with a pillow or two if you can't get into bed on your side. Lie Down When You Need To: We all know how hard it can be to stay upright when you're feeling sick or fatigued. Lying down will put less stress on your lower back and make you feel better faster. If you're experiencing muscle spasms from sciatica, try placing ice packs around the area that feels inflamed while lying down flat.
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10) Try Yoga
Yoga is a great way to stretch and strengthen the core and help with low back pain. There are many different types of yoga, so it's a good idea to try a few before finding one that suits your needs. Here are some of the most popular types:
- Chair Yoga: This type of yoga focuses on positions where
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