6 Back Pain Remedies You Can Try at Home

A combination of two or more of these proven back pain remedies could have you feeling better in no time.

back pain remedies

Gentle yoga is also known to ease the discomfort of mild back pain, but be sure to discuss your exercise plan with your doctor.

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Your alarm clock wakes you up for another day and as climb out of bed, you immediately notice a sharp pain and tightness in your lower back. You know that if you don’t get some relief now, you won’t be able to carry on with your plans for the day. Before you give up and decide to spend the day in bed, try these six back pain remedies to relieve discomfort, promote healing, and prevent further injury.

#1 Pain Relievers

Depending on how severe your pain is, an over-the-counter medication might be strong enough to give you some relief. Nonsteroidal anti-inflammatory drugs (NSAIDs) such as Advil, Motrin, and Aleve are found to be one of the more effective back pain remedies when compared to the acetaminophen found in Tylenol, but beware of possible side effects, such as cardiac, kidney, and gastrointestinal issues.

#2 Boost Your Muscle Strength

If your abdominal and lower back muscles are weak, it can cause chronic pain. A physical therapist or personal trainer can show you some effective exercises to strengthen those muscles so that your spine gets the support it needs.

#3 Modify Your Body Mechanics

If you sit slumped over at a desk for long periods of time, that could be the root of your pain. Check your posture to make sure you’re sitting up straight and make an effort to move around every 20 minutes or so to prevent your back muscles from weakening. And also remember to bend at the hips and knees when lifting heavy objects to protect your back from sprains and strains.

#4 Heat Therapy

Applying heat to the affected area can relieve pain and tightness from a muscle spasm. It can also relieve tension in soft tissue and improve circulation. For more about the benefits of back pain remedies like low-level heat wrap therapy, click here.

#5 Get Support

A back brace or lumbar corset can temporarily provide additional support during physical activity. Wearing them too frequently, however, can weaken your muscles, so use them sparingly.

#6 Mindfulness

If your back pain is the result of a chronic condition and you’re looking for an approach that works in conjunction with your current pain management plan, you might want to try mindfulness, which involves reducing your stress levels in order to relieve your back pain. According to recent data, people in mindfulness-based stress reduction groups reported significant improvement in their lower back pain one year after eight weeks of treatment.

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Chandra Johnson-Greene

Chandra has been the Audience Development Editor at Belvoir Media Group since 2016. Prior to joining the company, Chandra held various writing, editing, PR and social media roles at HooplaHa-Only … Read More

View all posts by Chandra Johnson-Greene

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