Back pain can be a minor nuisance to a major setback in your day. It can start when you wake up on the wrong side of the bed or spend a long time hunched over your laptop when working from home. You don’t have to take great pains to relieve your back pain. Before rushing to the doctor, you can apply effective self-care strategies to manage and alleviate back pain.
Here’s how you can relieve back pain without stepping a foot outside your home!
Understanding Back Pain
Depending on its severity, back pain can be a shooting or burning sensation to uncontrollable muscle spasms from the upper to lower back. In severe cases, the pain travels down to one leg or both of them. Back pain can make daily movements such as sitting, walking, and twisting uncomfortable. People who experience back pain regularly develop posture problems such as stiffness and the inability to straighten the spine.
Back pain can be an indicator of various conditions. It can be caused by:
- Bulging or ruptured disks in the spine – abnormalities in the disks found between the vertebrae of the spine can cause back pain.
- Arthritis and osteoporosis – spinal degeneration by these conditions can lead to back pain
- Muscle or ligament strains – constant strain in the back from repeated heavy lifting can cause sprains or strains in the back muscles and ligaments.
- Previous injury – at times, your back can feel sore during recovery, especially from a severe injury.
At-Home Back Pain Relief Solutions and Strategies
There are times when you may not have the time to go to the clinic or when the back pain is still bearable. If your back pain is affecting your daily routine, it’s essential to see a doctor for a proper diagnosis. However, there are several self-care techniques you can practice at home to alleviate your back pain. Here are a few examples:
Stretching and Light Exercise
When you start to feel back pain at home, it’s time to get moving. Stretching, such as doing light stretches for a few minutes when taking a break while working at home, can reduce your back pain. At-home yoga poses focusing on increasing flexibility can help alleviate back pain. Yoga can also improve your posture. Engaging in light exercise, such as brisk walking, can help reduce back pain.
Remember your physical limits when choosing the right activity for you. If you plan to introduce a more strenuous physical activity, remember to gradually ease your body into doing it.
Heat and Cold Therapy
Applying cold packs to the affected area in the back can help relieve the muscles by numbing inflamed or irritated nerves. If the pain is still present after using cold packs, you can try having a hot bath or shower. Heating pads just as well in relaxing the back muscles. You can apply them for 20 to 30 minutes several times a day.
Stress-Reducing and Relaxation Techniques
Managing your stress is key to releasing muscle tension and reducing back pain. Deep breathing and meditation are just a few examples of relaxing your body. Start by taking slow, deep breaths for a few minutes and letting your mind concentrate on the task at hand. For meditation, you can try following a guided meditation or concentrating on being present.
Relaxation training by clenching and unclenching your muscles (from the toes, going upwards) can also relax tense muscles. Getting enough rest can also help with back pain.
Over-the-Counter Pain Relievers
If available at home, you can take a moderate amount of over-the-counter pain medication. Ibuprofen (Advil, Motrin IB, etc.) or naproxen sodium (Aleve) are just examples of non-steroidal inflammatory drugs that can help manage acute back pain. Topical pain relievers are another type of medication you can consider.
Ensure to take only the prescribed amount, as overuse of these drugs may result in serious side effects.
When to Seek Medical Help
For severe cases, at-home solutions can no longer mitigate back pain. It’s time to contact your healthcare provider when your back pain is recurring or doesn’t get better with rest.
Here are other signs to watch out for:
- Back pain spreads down to one or both legs
- Weakness or numbness of legs
- Unexplained weight loss
- Fever
- Bowel problems
If the back pain occurs after an injury, such as a fall or blow to the back, seek medical care immediately.
Back Pain Treatment in Dallas, Texas
Taking care of your back is crucial for maintaining good overall health. With at-home treatment, you can expect back pain relief within a month. However, for some, the pain lasts longer and further debilitates them.
At Reagan Integrated Sports Medicine, we can help you find the right treatment to alleviate your back pain. Our team-based approach and exceptional methods can help you get back on your feet in no time. With our outfitted clinics with the latest technology, our compassionate care and service create the best environment for you during your safe and speedy recovery from back pain.
To learn more about our services or to schedule a consultation with one of our providers, call us today at (972) 503-7272 or fill out our online appointment request form.
