5 Quick Ways to Treat Back Pain at Home
When back pain hits, it makes you realize how hard you have been on your body lately. It may be a wake-up call to reflect upon your health and lifestyle. Lately, you may have been neglecting your health and ignoring the warnings that your body has been giving you. Overlooking your body’s needs, such as good posture, a break from long sitting at your work desk, or exercise, may gradually lead to back pain. There may be other back pain reasons like muscle strain, disc herniation, arthritis, or any skeletal irregularities. If it’s not due to any underlying serious condition, it can be managed effectively at home. In this blog, we will learn a bit more about back pain and also find some quick ways to treat back pain at home.
How bad is your back pain?
While there may be different causes of back pain but results in a host of other problems. Like upper back pain causes
Muscle tightness – leading to reduced flexibility and stiffness.
Limited range of motion – making it difficult to move the neck, shoulders, or arms.
Headaches – especially if the pain is related to tension in the neck and shoulders.
Difficulty breathing – severe upper back pain can sometimes affect deep breathing.
Postural issues – causing you to slouch or hold your body awkwardly to avoid pain.
The lower back pain causes:
Limited mobility – making daily activities difficult or uncomfortable.
Muscle stiffness – reducing flexibility and range of motion.
Poor posture – as pain may lead to compensating movements or slouching.
Difficulty sleeping – due to discomfort, leading to fatigue.
Emotional stress – chronic pain can lead to frustration, anxiety, or depression.
Whether you are suffering from an annoying lower back pain or upper back pain, there are ways to treat it that may include conventional and alternative treatment methods. If the cause of your back pain is not an underlying serious health condition, it can well be managed at home with some quick remedies.
Quick ways to treat back pain at home
There are several easy solutions for this vexing trouble and some of the back pain home treatments or remedies are:
- Posture correction
- Stretching exercises
- Massage
- Back pain belts
- Heat therapy
Let’s walk you through the details of each method to help you choose the one that will be effective for you.
Posture correction
Though this may look quite a simple remedy, often bad posture is the root cause of back pain whether it is in the upper back or lower back region. So, consider the following:
- While sitting or standing, don’t hunch.
- Invest in an ergonomic chair that’s comfortable as well as supports the spine, giving better sitting posture.
- Keep your neck straight and don’t project forward.
- While working at your desk, keep all your work-related paraphernalia within easy reach to prevent twisting movements.
- When you work for long at your desk, keep taking short breaks by standing or taking a short walk. Stretch your back, neck, and shoulders.
Stretching exercises
Stretching exercises not only ease your back but also improve the flexibility of your spine. Some of the back pain exercises are:
Cat-Cow Stretch: Cat-cow stretch or Marjaryasan-Bitilasana is a yoga posture where you stand on your fours and arch your back upwards looking down (cat pose). Then gently arch your back downwards looking up (cow pose). This stretch mobilizes your spine giving relief from back pain.
Child’s pose: Child’s pose or Balasana is done by kneeling on the floor, stretching your hands forward, lowering your chest toward the ground, and touching your forehead on the ground. The child’s pose not only helps in relieving back pain but also assists in de-stressing and relaxing.
Knee-to-chest stretch: Bring your knees to the chest lying on the back. Hold the knees with your arms for 15-20 seconds. If you can't do this using both your knees together, do it with one leg at a time. This will help stretch your back, relieving back pain.
You can do any of these according to your preference or ability to ease the stiffness of the spine that may be causing back pain.
Massage
Massaging is a generic and effective ayurvedic treatment for back pain. Massaging with a medicated or ayurvedic oil for pain relief can be soothing, providing quick relief to pain in the back. It stimulates blood circulation in the affected areas and provides lubrication to the muscles and tendons, reducing stiffness and pain.
Heat therapy
Heat therapy provides quick relief from muscle, joint, or chronic pain. Heat therapy after an ayurvedic pain oil massage is an effective way to get instant relief. Avoid using heat treatment in acute injuries.
Back pain belts
Specifically designed back pain belts also known as lumbar belts offer support to the spine, limit movement, relieve pressure, improve posture, and help in healing.
Conclusion
Back pain can be irritating, but following a few simple methods can ease you of it. These 5 quick ways to treat back pain at home from postural correction to the use of back pain belts offer an easy solution. Ayurvedic pain relief oils are a reliable and effective method that can be considered a safer option. You can try any of these methods to treat back pain at home and get relief. If the symptoms continue, get professional help by consulting a physician for a thorough workup to know the underlying cause.
