Treat Lower Back Pain at Home

Most of us have experienced back pain at some point in our lives. We can injure our backs while we play, work, or even rest. As we age, our backs are also prone to injuries. Having back pain should prompt us to visit our physician, but there are things we can do to help deal with the problem and treat lower back pain right at home.

Take a break

Many people work through their injuries thinking that the problem will eventually go away. While this may be true in some cases, resting your back is very important to avoid aggravating existing injuries, especially after a sports injury or an accident. Resting can help relieve the damage on your discs, so it’s important to stay off your feet for at least 24 to 48 hours. Ask your family and friends to help you out for a couple of days. Resting might even be the only thing you’ll need for your back pain.

Apply a cold and warm compress

While resting, you may use an ice pack to help relieve the pain. Just apply to the affected area for fifteen minutes every two hours. For severe pain, you can make it every hour. After 24 hours of using a cold compress, switch to a heating pad and apply for fifteen minutes every two hours to improve blood flow to the injured area.

Use medication for pain

Using non-steroidal anti-inflammatory drugs or NSAIDs can help get you through the pain. You can take OTC pain medication such as acetaminophen, ibuprofen, and naproxen for pain relief. If pain persists, however, you might need your doctor to prescribe something stronger.

Stretch and strengthen your back

After you’ve rested, you’ll need to perform proper exercises to help strengthen your back. Lie flat on your back, bend your right knee, and place it flat on the floor. In a slow and controlled motion, raise your knee towards your chest while pressing your back to the floor. Keep your knee in place for five counts using your hands. Perform this stretch for 10 reps and repeat on the other leg.

These steps are effective for mild back pain, but if your pain is more severe, it’s crucial to consult a doctor for proper treatment. Professional help is always the best course of action, and having a good health insurance plan can give you access to a primary care physician or specialist.

Source: VISTA Health Solutions