Persistent lower back pain can be irritating and make your daily routine uncomfortable. Many people aim to manage the symptoms on their own, and while there are some effective at-home tactics to try, it’s equally important to avoid certain others. Below is a list of the best and worst approaches to treat an achy back.

Do:

Try a soothing bath.

If your discomfort comes shortly after intense periods of physical activity, it’s possible you’re just experiencing muscle soreness or strain. Back discomfort can occur after yard work, golf, or virtually any other activity in which your muscles are overworked. Take a warm bath with Epsom salt to reduce soreness.

Perform slow, gentle stretches.

Tightness in the back can be worked out by following a gentle stretching routine. However, it’s important to listen to your body to avoid worsening any existing injuries. Perform slow, low-intensity movements like reaches and twists, and only extend to a point that’s comfortable for you.

Strengthen your core.

Sometimes, ongoing back pain is a result of poor posture, which is often caused by weak core muscles. Your abdominal muscles help to maintain a neutral spine while sitting and standing. If you’ve ruled out an acute back injury and want to improve your posture, try incorporating some gentle core moves into your workout routine to build abdominal strength.

Don’t:

1. Rely on pain relievers.

Taking over-the-counter pain medications is okay to do once in a while, but they generally aren’t intended for long-term use. Prolonged use of nonsteroidal anti-inflammatory drugs could cause kidney damage, whereas prolonged use of acetaminophen could result in stomach issues.

2. Attempt DIY chiropractic care.

Never have someone exert force on your back in an attempt to “crack” it. You’ll put yourself at risk of developing an even more serious injury. The back is a complex body part with intricate components including vertebrae, nerves, and tissue. Damaging any of these areas could create lifelong issues.

3. Try to self-diagnose your issue.

Many back conditions which heal on their own do so within a period of six weeks. However, if you’re in extreme pain or have been experiencing discomfort for as long as you can remember, don’t suffer any longer. Visit a specialist who can address and treat the root cause behind your pain.

As a leading pain management center, O’Fallon Pain Relief Associates specializes in treating back pain with their all-encompassing approach to care. Treating patients throughout St. Charles County, MO, their chiropractors and physicians pinpoint underlying causes of pain and ease their symptoms for both quick and long-term relief. Schedule an appointment with the practice by calling (636) 978-3000 or visit them online to learn more.