Back pain can easily ruin your day and it typically occurs if something is wrong with your body’s delicate column. The column is made up of joints, ligaments, muscles, and bones, responsible for keeping you upright. In some cases, another condition like arthritis, strains, fractures, kidney infections, and hairline spine fractures can lead to back pain. Since you can’t just ignore back pain – for peace of mind and health – you should learn some self-care measures at home.

Back Pain Treatment at Home

1. Apply Ice or Heat

It is best to apply ice within 24 to 48 hours past injury as this will reduce inflammation. Warmth can feel good by covering up pain and relaxing muscles, but this actually makes the inflammatory process worse within the first two days after injury. Instead, use ice for the first two days and choose whichever you prefer after that. Never leave ice or heat on the injured area for more than 20 minutes at a time.

2. Stretch

Stretching both strengthens muscles that need assistance and loosens up tense ones. Keep in mind that certain stretches may reduce your back pain and others may increase it, depending on the location of the pain. Because of this, stop a stretch that leads to pain and never force a stretch. Your doctor can offer suggestions for which stretches are ideal in your situation.

3. Correct Your Posture

Sitting down over a long time can hurt your back more than you may realize. By sitting properly, however, you can reduce the negative effects. When sitting, all the bones of the spine should be lined neatly stacked on top of each other. Your keyboard should be within easy reach, with your feet on the floor flat.

4. Change How You Sleep

In terms of back pain treatment at home, sleeping on the back is ideal. You may even want to try sleeping on the floor and placing a pillow underneath your feet for a few nights. If you just can’t sleep on your back, sleep on your side but place a pillow between the knees to let the muscles relax. Sleeping on the abdomen is also less than ideal, but you can make it a bit better by putting a pillow under the pelvis and lower abdomen.

5. Get a Massage

This will ease tense or sore muscles. If you can’t afford to get a professional massage, ask your friend or partner to give you a gentle massage.

6. Apply Rubs and Ointments

For the best results, combine the massage with an ointment or rub designed to relieve back pain. Many people are turned off by their smell or how challenging it can be to apply them yourself. You can ask someone for help or find an applicator to help. If you don’t like the smell or texture, consider a natural cooling cream that isn’t greasy.

7. Take a Bath with Epsom Salt

In the case of regular back pain, try taking a lukewarm bath with several handfuls of Epsom salt. Epsom salt is easy to find and highly affordable and works through your skin to your sore muscles. Avoid hot water as it may make your muscles swell. As a bonus, Epsom salt is good for the skin.

8. Lose Excess Weight

When you have excess weight, your body is under more stress. The strain in your back will be worse if the extra fat is in your breast or belly areas. Because of this, a great back pain treatment at home is to lose some extra weight. This should be possible by cutting calories and exercising more. Your doctor can help you create a healthy exercise and diet plan.  

9. Try Low-Impact Exercises

If you are in pain, exercising can sound incredibly unappealing, but that doesn’t mean you shouldn’t do it. A study found a clear link between reduced back pain and moderate exercise. Some good ideas for low-impact exercises include walking briskly, doing tai chi or yoga, or swimming lamps. In addition to helping your back with strength and flexibility, these activities can help you lose weight.

10. Use Over-the-Counter Medicines

You can find a wide range of over-the-counter painkiller choices, like Advil and Tylenol. Always follow the dosage instructions exactly, not going over the recommendation. If you find yourself taking pain medication frequently, talk to your doctor as there may be long-term side effects.

When to Contact Your Doctor

While back pain treatment at home has its place, you should contact your doctor if:

• You lose control of the bladder or bowels.
• You experience numbness or weakness of the legs or difficulty walking or standing.
• Your lower back pain feels severe, hurts while lying down or resting, or lasts more than several days.

Any of these can indicate nerve problems or other types of underlying medical conditions requiring treatment.