Low Back Pain – How to Manage It At Home

Back Pain

Back pain is among the most common physical ailments all over the world, and especially in America, where 80% of people experience it at some point in their lives. As per CDC, lower back pain leads to disability. There are many reasons for back pain, especially lower back pain, but if it is serious, you must invariably consult a doctor for diagnosis and treatment. However, there are a few things you can try right at home to get relief. Some tips:

Maintain an Active Lifestyle

While it is natural to want to rest if you experience back pain, doctors recommend maintain your daily movement and activity. If you follow a sedentary lifestyle, your muscles in the back and around your spine will tend to become weak. The resulting lessening of support for the spine can lead to long-term pain. Doctors recommend engaging in a physical activity like a brisk walk for 30 minutes at least three times a week.

Optimize Your Body Weight 

If you are overweight, you will be putting more weight on your back. For this reason, you must focus on attaining a healthy weight. Getting adequate exercise and following a healthy diet plan can help you shed weight, says a leading pain specialist at QC Kinetix (Greenfield), a reputed regenerative medicine clinic. To visit them follow the map.


Stretch and Strengthen Your Back 

You can support your back better if you have strong muscles, especially in the core of your abdomen. You can get relief from lower back pain by strengthening your back muscles and making them flexible. If you fear that you may make the pain worse, it can be a good idea to start the day with light stretching exercises and perform the strengthening exercises later in the day when the body is more flexible. Doing yoga and Pilates at home can be helpful.

Maintain Good Posture 

Bad posture is among the biggest reasons for lower back pain. By adopting good posture, you can lessen the pressure on your lower back. If you find you cannot sit erect, you can use straps, bands, or tapes to help keep your spine aligned. You should try to keep your head centered on your body and not slouch or crane your head forward. When working on a computer, you must keep your eyes level with the screen’s top and rest your arms on the desk. It is also important you get up and walk around periodically to give your spine rest and flex your muscles.


Lower back pain can be distressing and can affect your mental peace, your performance at work, and your relationships with family. To prevent the onset of back pain, you must make it a point to lead a healthy lifestyle, get enough exercise, manage your weight, maintain a good posture, and stop smoking. If you experience severe pain, you can try an ice pack or apply heat, medicated ointments, and even nonprescription pain relievers. If the pain persists or becomes progressively worse, you must visit a pain specialist to address the problem. 

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