Home Remedies for Fast Back Pain Relief

Stiffness in the back, pain, and inability to move freely can affect your life significantly and make it difficult for you to enjoy activities you love. Call Pain Physicians NY today and schedule an appointment with Dr. Leon Reyfman or Dr. Boleslav Kosharskyy if your back pain does not go away, turns severe or starts affecting your movement. Dr. Leon Reyfman and Dr. Boleslav Kosharskyy specialize in treating all types of pain-related issues and comes up with a treatment plan that relieves your back pain successfully. They often combine medical treatment with lifestyle changes and exercises to strengthen the core muscles and make & them more resilient to minimize the risk of back problems in the long run.

Back pain is a leading cause of disability all over the world. It is something that most people experience at some point in their lives. The back muscles and spine support much of the body’s weight. We use our muscles for everyday movements, including sitting, standing, and walking. Several other factors can lead to back pain, including muscle or ligament strain, arthritis, osteoporosis, as well as lack of exercise.

Back pain can vary from a dull ache to sharp, persistent pain that becomes extremely unpleasant. The good news is that in most cases, it is not a concerning matter, and may be a result of a simple strain, a muscle or ligament, lack of exercise, or repetitive movement.

Most episodes of back pain improve within days or weeks, but some may turn into a choric issue, especially if they have some underlying cause. It is best to stay active and keep moving even if you experience some discomfort. It will help you get better.

Some possible causes of lower back pain include:

Degenerative disc disease
Fractures resulting from osteoporosis
Sprains and strain
Ankylosing spondylitis
Scoliosis
Spondylolisthesis
Endometriosis
Pregnancy
Herniated discs
Spinal stenosis
Kidney stones
Fibromyalgia
Tumors

Over-the-counter pain medications can relieve back pain. Once your healthcare provider has ruled out serious conditions, you can use home remedies to soothe this common complaint. Read on to learn how home remedies can relieve back pain fast as well as when to see a pain management doctor.

Top Home Remedies That Help With Back Pain

Home care and simple self-care practices can ease the symptoms within a few weeks and help you achieve complete, long-term recovery without the use of invasive or drug-based treatments. They include:

Regular Exercise

Any low-impact activity can help to ease back pain. It can be a short walk, yoga, or any other exercise that does not stress your back muscles. Exercise increases the blood flow and nutrients to the soft tissues in the back, improving the healing process and reducing stiffness that can result in pain.

Start an exercise program that includes strength training and stretching to keep your muscles strong and flexible. Regular exercise can prevent future back pain episodes that mainly result from tight or stressed muscles.

The following types of exercises can help with bad posture and alleviate back pain:

Yoga – It improves mobility, decreases pain, and enhances mental and physical functions.
Pilates – It includes six basic principles, including centering or tightening the torso muscles, concentration, managing posture, precision, flow, and breathing.
Tai Chi – It is a traditional Chinese exercise that focuses on reducing pain and improving function.
Core stability exercises – These exercises encourage the coordination and activation of torso muscles, which help reduce pain, tension, and muscle spasms and keep the torso strong.
Aerobic exercises – Regular aerobic exercise can improve physical function, muscle endurance, pain, and mental health. This exercise can be high, moderate, or low intensity, depending on your body’s needs.
Walking or running – These are the safest, most cost-effective ways to improve health and strengthen muscles.
Swimming – Swimming is very good for back strength as the water supports muscles. Make sure to work with a trainer to learn more about the right strokes for your pain relief.

Exercise is one of the most effective treatments for back pain. A physical therapist can help with your exercise program and recommend the best workouts to ensure quick and lasting relief.

Improved Posture

Paying attention to your posture and taking steps to fix it is essential for treating and preventing stiffness and back pain. Bad posture or staying in awkward positions while sitting, driving, or working affects the soft tissues in your back that support the spine and increase the pain or recovery time. Fixing your sleeping posture, choosing a chair that supports your spine, and picking the right shoes is important for spinal health.

You can improve your posture in the following ways:

Avoid slumping forward as it puts more pressure on your lower back.
Lift your head, and pull your shoulders back when you are sitting, standing, or walking to keep the abdominal muscles tight and your back straight.
Avoid repetitive postures, such as lifting heavy items or sitting for long periods, as it can result in back pain.
Stand correctly and make sure your body weight is distributed on both sides of the body, instead of leaning on one leg or side.

It may seem difficult at first, but being aware of your posture and trying to correct it can reduce the possibility of further back problems.

Heat and Cold Therapy

Hot and cold packs help to reduce swelling and soothe the pain. If your pain has just started, consider applying cold packs. Cold provide relief by decreases swelling and inflammation and numbing some of the painful nerves. Apply an ice pack to the affected area right after an injury, such as a strain, to reduce back pain. You can also use a bag of frozen vegetables but cover it with a towel to protect the skin from frostbite.

A hot pack can soothe an achy back by increasing blood flow to the affected area. Warm compresses or heat pads may also relieve pain when inflammation has gone down and boost healing. A hot water bottle or a warm shower is as effective as a hot pack. Apply heat carefully to avoid burns or scalds.

Consider switching between heat and cold throughout a day or week to treat your back ache. Applying an ice pack over the affected area for at least 20 minutes, followed by a heating pad, delivers instant pain relief.

Read more: How Can I Relieve Pain in My Neck?

Stretches

Basic stretching and stretching exercises can help release tightness and pain in the back. Specific exercises focus on soft tissue mobilization and improve circulation, flexibility, and range of motion.

The following stretches are most effective for relieving back pain and keeping your muscles strong and flexible:

Touching the toes – Bending forward to reach the toes not only stretches the hamstrings but loosens the muscles in the lower back too.
Cobra pose – Lie on your stomach, with hands and face down beside the shoulders. Lift your chest gently so the top of your head points toward the ceiling.
Cat-Cow pose – Get on your hands and knees and slowly alternate between arching your back toward the ceiling and dipping it toward the floor.
Child’s pose – Sit on your heels and keep your knees width apart. Lean forward to place your head on the floor, stretching your arms out in front of the head.

These are easy stretches that can alleviate your back pain. It is best to hold each stretch for at least 30 seconds or as long as it feels comfortable.

Apply a Pain-Relief Cream or Gel

Pain relief creams or gels can provide respite from back pain when applied to the affected area. They are available in pharmacies as well as online and get rid of the nagging discomfort. Some of these creams contain menthol, which has a cooling effect and dulls back pain temporarily.

It is necessary to follow the directions given on the package carefully and apply as instructed. Applying too much menthol on the skin can result in more sensitivity to pain. Also, do not use pain-relieving creams or gel to wounded or damaged skin.

Go for Massage

Massage is a manual technique that uses rhythmic strokes, kneading, or tapping actions to move the muscles and soft tissues of the body. Massage can help release tightness and excessive tension in the back, relieving pain.

Specific types of massage, such as soft tissue manipulation, encourage mental and physical relaxation by releasing endorphins, your body’s natural pain relievers, which reduce pain levels. Massage can be used in conjunction with other treatments for best results.

Massage therapy is a relatively safe, non-invasive treatment. However, experts do not recommend massage for chronic lower back pain.

You should also stay away from the massage if you have:

A skin infection or severe inflammation
A burn
Fractures that fail to heal completely
An active cancer tumor site
Deep vein thrombosis

Check with your doctor to find out if massage is appropriate for your condition before you go for it.

Try Arnica

Arnica is a homeopathic remedy often used for treating muscle and joint pain, inflammation, and bruising. Its use can effectively relieve lower back aches and stiffness from overexertion or minor trauma such as sprains and swelling. Arnica can be applied directly to the skin. It can be combined with other treatments, such as acupuncture and massage, for better outcomes.

Switch to Comfortable Shoes

It may come as a surprise, but switching to comfortable, supportive, and minimally elevated shoes can ease your back pain. High-heeled shoes are likely to cause damage to your back if you wear them frequently. Picking out the right shoes keeps your feet stable and helps improve your posture, which leads to better spine health.

Make Workstation Changes

According to experts, a proper workstation can help reduce back pain and other problems. If you sit at a desk for long hours, make sure your computer screen is at eye level, and your chair is at the correct height. Sitting for long periods puts pressure on spinal discs and back muscles, which can lead to back pain.

Prevent slouching in your chair, and position your keyboard and mouse carefully, as repetitive reaching and stretching can cause tension within the neck, back, shoulders, and arms. If your job includes lifting heavy objects, you must squat and use your legs, instead of your back, for support.

Get Sufficient Sleep

Research indicates that poor quality of sleep, over a long period of time, can increase the risk of chronic back pain. A good night’s sleep can help to prevent or reduce back pain. Also, knowing how to sleep when you have back problems can make it easy for you to cope with pain and contribute to swift healing and recovery.

You can benefit from placing a pillow under your knees when sleeping on your back. Avoid sleeping on your stomach, and when sleeping on the side, keeping a pillow between the knees can keep the spine aligned. It is essential to consult a medical professional if you have sleeping issues, as it can lead to back pain and other health complications in the long run.

Make Changes in Your Diet

At times, what you are eating could be contributing to your back pain. If you suffer from chronic spinal pain, eating a diet low in whole grains, dairy, and fruit can help. Added sugars, processed foods, fast foods, and saturated fats can increase the risk of spinal pain.

Anti-inflammatory foods can help reduce pain.

They include:

Wholegrain foods
Fruit and vegetables, including leafy green vegetables
Fiber
Yogurt
Some spices, including turmeric and ginger
Green tea
Black pepper

Foods that can worsen your inflammation include:

Highly refined flour or gluten
Refined sugars
Trans fats and saturated fats
Red meat
Dairy products
Some vegetables, including tomatoes, eggplant, and potatoes

Keep an eye on what you are eating and switch to fresh, nutritious foods to maintain overall good health and push back pain away.

Read more: 9 Stretches to Relieve Neck Pain

Reduce or Manage Stress

Moderate to high levels of stress are often linked to back issues. Chronic stress can lead to inflammation throughout the body, including the back, which can cause pain. When you are stressed, your breathing patterns change, and shoulders haunch up, leading to strain and tension in the middle and upper back.

You can relieve your stress with:

Mindfulness meditation – It is a mind-body therapy that involves being aware of what your body is doing. Mindfulness meditation helps you manage negative or worrisome thoughts about pain and ride the waves of pain, anxiety, and fatigue.
Deep breathing – Breathing exercises can lower pain. Deep, controlled breathing may ease tension in the back muscles and correct spinal alignment.
Progressive muscle relaxation – It is an exercise that reduces stress and anxiety in the body by tensing and relaxing muscles. Focusing on one muscle group at a time can help relieve back pain.
Guided imagery – It is most often used as a relaxation technique that focuses on specific mental images and brings about a feeling of relaxation. It involves sitting or lying in your favorite place, which reduces stress and alleviates pain.

Home remedies such as improving your posture, staying active, and eating well provide long-term benefits, including pain relief and a better quality of life and functioning. However, depending on the severity and type of pain, a combination of specialist-recommended treatments and home care may help you achieve fast back pain relief.

When to See a Doctor for Your Back Pain?

Back pain can be often treated with home remedies, lifestyle changes, and some patience. However, if your back pain is a result of some injury, does not get better even after weeks or you develop severe pain that is affecting your mobility, call your doctor.

Seek medical care if your back pain:

Comes on suddenly without any obvious cause
Becomes unbearable
Stops you from working or doing normal chores
Lasts more than a few days and does not get better with over-the-counter pain-relieving medications
Comes with other symptoms like fatigue, weight loss, or fever

Back pain is your body’s way of telling you that something is wrong. If this pain does not get better, it is necessary to seek medical attention. Your doctor may prescribe medication, physical therapy, or other treatments depending on your condition, to make you feel better.

If you have any existing health conditions or take regular medication, talk to your healthcare professional before trying any herbal medications or alternative treatments.

Read more: 8 Tips to Help Ease Your Back Pain

Do not ignore your back pain, especially if it is affecting your routine life and activities. Home remedies can alleviate your discomfort and get you back to performing your everyday tasks without any difficulty. At Pain Physicians NY Clinic, Dr. Leon Reyfman and Dr. Boleslav Kosharskyy work with you to identify the source of your pain and provides targeted treatment options to relieve your specific issue. They are pain management specialists and focus on treating severe, ongoing pain to improve your quality of life and ensure your overall well-being.