Back pain is a common complaint among people of all ages and activity levels. In fact, it’s the leading cause of disability worldwide! Back pain can be debilitating and finding a solution may seem impossible, but it isn’t. Follow these simple tips to begin managing your back pain at home today!
Ice and Heat
If you’ve suffered an injury that caused your back pain, ice and heat are the best way to reduce inflammation. For the first 48 hours following the injury, stick to ice. Be sure not to leave the ice on for too long though! A general rule of thumb to follow is 20 minutes on, 20 minutes off. Once the first 48 hours have passed, begin alternating ice and heat in 20-minute segments. The combination will help relieve pain and regain motion of the affected area.
Go for a Walk
The couch may be tempting when you’re suffering from back pain but sitting or lying for too long will actually make the pain worse. Instead, you should try to keep moving each day. Go outside and take a short walk to get your heart rate up and blood flowing! As your pain begins to lessen and your recovery continues, you should aim to add time or speed to your daily walks.
Never underestimate the power of a good stretching session! You should take 20-30 minutes each day to stretch your muscles and joints. This will work to keep you flexible and discourage joints from becoming stiff. Even if your job entails standing for long periods, you should still take time to stretch side to side and forwards to loosen your back and hip muscles. If you need help remembering to stretch, set the alarm on your phone and begin doing it at the same time each day until it becomes a habit.
Maintain Good Posture
Posture often gets neglected throughout a long day. If you’re suffering from back pain, your poor position could likely be the cause. Instead, you’re sitting or standing, try to be conscious of your posture. Your spine should be aligned straight up and down, from your tailbone to your neck. If you have to bend or lift during the day, maintain proper posture with those movements too! It’s easier than you think to bend over wrong and pull a muscle in your back that will lead to days or even weeks of annoying back pain.