A woman deals with back pain

7 Back Pain Remedies You Can Do From Home

Your back may not be something you think about much, but lower back pain can hinder your ability to do just about anything. Despite being incredibly common, most people do not know simple back pain remedies that can provide relief.

Back pain can occur for several reasons. Common physical activities like exercising, yard work or other kinds of physical labor, or poor sleep habits can all contribute to back pain.

At Live Urgent Care, we work with those experiencing back pain on two fronts. First, we focus on alleviating the immediate pain through exercises, simple remedies, and, when needed, the proper medications. Second, we provide a plan that helps prevent back pain from returning. These services are available through a virtual visit with Live Urgent Care.

Below are seven simple back pain remedies you can do from home. By using one or combining multiple techniques, you can begin to experience relief from back pain sooner.


Stretch Your Back and Legs

Back pain is often caused by weakened or tense muscles around the spine. By simply adding a short stretching routine into your day, you can keep those muscles loose and relaxed.

Additionally, many go wrong in their back pain remedies by focusing only on their backs. Strong and relaxed leg muscles can greatly contribute to back pain relief. Experts recommend stretching your leg muscles, particularly your hamstrings, twice a day to aid with back pain.

You can keep your back flexible in numerous ways. There are many back focused stretches you can do to keep those muscles loose. You can also use exercise programs like yoga or Pilates to stretch and strengthen your back and leg muscles.

Always keep in mind that stretching should not be a painful experience. Ease gently in and out of your stretch and do not attempt to stretch farther than you feel you are capable. Improper stretching can lead to pulled muscles which only make your back pain worse.


Get Your Endorphins Flowing

Physical health is undeniably tied to emotional health. Great amounts of research have shown the link between endorphin release and positive effects on anxiety, stress, and depression. More recently, endorphins have been shown to aid in fighting chronic pain, including back pain.

Endorphins are hormones your body makes naturally in response to positive stimulus. These hormones are released during physical activity and many activities you enjoy. By staying mobile and activity, your natural endorphins can help fight your back pain. This physical activity can even include low-stress walks or meditation.

Other activities you enjoy can also help release endorphins. Whether it’s indulging in a favorite hobby, spending time with loved ones, or pulling back from daily stress, any cherished activity can work to release endorphins.


Exercise Your Core

As previously mentioned, some back pain remedies go wrong by exclusively focusing on the back. Your body is an interconnected system, and working out the muscles around your back can go a long way in providing relief.

Simple core exercise routines can be done in as little as 20 minutes a day. A stronger core will put less pressure on your back muscles to handle your daily needs and will go a long way in providing relief from back pain.


Maintain Movement

When you are in the middle of back pain, sometimes all you want to do is sit still and relax. While rest can be very helpful for back pain, too much of it can actually work against you.

Doctors recommend that you aim to keep your regular amount of daily activity. Low impact activities like walking can prevent your back muscles from losing strength or becoming overly tight.

This can require a bit of motivation. To keep yourself moving, tie your activity to a daily task. It will be easier to keep moving if your daily walk is bringing your dog around the neighborhood or includes a friend or family member.


Get Enough Good Sleep

Sleep is one of the strongest recovery methods we have. A good night’s sleep can clear away a bad day, regulate innumerable things in our bodies, and provide our muscles the relief they need.

Studies have estimated that 70 percent of Americans do not get enough sleep. Without getting the right amount of sleep, it becomes increasingly difficult to get the restorative sleep your body craves.

Simple practices like setting a bedtime, reducing screen time before bed, and keeping your bedroom cool can make it easier to get to sleep and stay asleep. The more your body can heal naturally through sleep, the less back pain you will experience.


Ice and Heat Your Muscles

Perhaps the most common remedy for back pain is icing of heating your back. These simple methods can be used in conjunction with any of the other methods listed previously.

Generally speaking, icing your back will work best when you are trying to bring down swelling or inflammation. Heating your back is preferred if your goal is to relax a tight muscle. Keeping this guide in mind will help lead you to the treatment you need.


Find Helpful OTC Medications

When stronger measures are needed, there are a number of helpful over-the-counter medications that can aid in back pain.

The first place to start is with anti-inflammatory drugs. Muscle swelling can be an underlying cause of back pain, so bringing down that inflammation can help provide relief.

Before starting any medication, it is best to speak with a healthcare provider. They can evaluate your overall lifestyle and help you make the best medication decision for you.


With these simple back pain remedies, you should be able to experience some relief. If your back pain requires a little more attention, a virtual visit with Live Urgent Care is the perfect way to from your perfect back pain plan.

Whether you are brand new to back pain or you have struggled with it for years, these simple remedies can go a long way in getting you back on your feet and enjoying life pain-free.

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