Relieving a Back Ache at Home
If you have a back ache, going about your daily routine might be a little more difficult, so you likely want to find immediate relief from it. Unless your pain is severe, chronic, or is accompanied by numbness, tingling, or incontinence, the pain is likely caused by a muscle strain and may go away with some simple home remedies. For those who want to try relieving back pain at home, physicians might recommend the following tips:
- Get plenty of sleep – Sleep helps your body repair itself, so make sure you’re getting enough uninterrupted sleep in a comfortable bed.
- Stretch – Try some gentle stretching to loosen up the muscles in your back. Yoga can be a relaxing way to stretch and build muscle, and strong back muscles are vital for spine health.
- Take pain medication – Try aspirin, ibuprofen, or another over-the-counter NSAID (non-steroidal anti-inflammatory drug).
- Apply hot and/or cold packs to the sore spot – Usually, heat helps reduce cramping and muscle spasms, while cold helps reduce inflammation and numb pain.
While those tips can help remedy the pain in the short-term, doctors also say that patients can avoid recurrent back pain by making some lifestyle changes. For example, if a patient is overweight or sedentary, the physician might recommend weight loss to reduce the burden on the spine and exercise to build muscles that will better support it. Patients can also correct their posture if the way they normally sit puts too much stress on the back. Additionally, if patients often lift heavy objects, they can find some tutorials online on how to lift things without harming the back.
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