Finding relief for back pain is possible with some simple actions you can take at home.
Half of all working Americans admit to having back pain symptoms each and every year. You can bet that any one of them would probably agree that nothing feels more wonderful than back pain relief. If your back pain is severe or persistent, you may need to see a doctor. Otherwise, there are some simple actions you can take at home to find back pain relief.
Simple rest can be one of the most effective ways to get lower back pain relief. In most cases, you should lie on your back with pillows under your knees and your hips bent. This position keeps the weight and pressure off your back, allowing it to heal. You may need to rest for one or two days, but any longer than that is unlikely to provide any more relief. Even during the first two days, you should walk around every so often.
A hot compress or heating pad can provide low back pain relief by relaxing your muscles. The warmth also dilates your blood vessels, improving circulation. But be careful not to overdo it–limit your heat treatments to 30 minutes at a time. And never sleep on a heating pad or with heat packs.
It’s possible that some types of injuries or inflammation will respond more readily to cold. A cold compress can reduce inflammation and provide relief of back pain by reducing blood flow to the affected area.
You probably shouldn’t engage in any sort of vigorous exercise when suffering from back pain, but light stretching and exercise can ease stiffness. Especially once the back pain has subsided somewhat, it’s important to move around as much as you can without overdoing it. Over the long haul, you can gain some back pain relief by strengthening your core muscles, especially those that support your spine.
Gathering some clues about what might have happened may help you discover the best way to find some back pain relief. Back pain may flare up for different reasons. Did the pain come on suddenly, or did it gradually get worse and worse? Sudden back pain may indicate an injury or pulled muscle, while gradual pain may indicate a different sort of problem. The remedy that’s liable to offer you the best home back pain relief may differ depending on the type of pain you have.
You may want to try different over-the-counter pain medications, including analgesics (like Tylenol or aspirin) and anti-inflammatory medications (like Advil, Motrin or Aleve). Each of these has a different formulation and behaves differently in your system. Don’t give up if the first one you try doesn’t work. Switch to a different kind and you may find the pain relief you’re seeking.
You can also try a topical ointment like Ben Gay or Icy Hot, but in most cases these have not been proven very effective. You can also use creams or ointments containing capsaicin, but these will be uncomfortable to begin with and you must take special care not to allow the ointment in your eyes. The most effective ointments for back pain relief contain lidocaine, but they require a prescription.
It should be possible to accomplish some home back pain relief using one or more of the methods outlined above. But if your back pain continues for more than a week or if you begin to experience other symptoms connected with your pain, don’t hesitate to seek out professional medical advice.