Whether you’re keeping up with your small child or working in an office, daily life can be demanding on your body. Unfortunately, not many people can afford to focus on relieving their symptoms. If you’re looking for some quick tips to mitigate your back pain, these are worth fitting into your busy schedule.

3 Tips for Alleviating Back Pain

1. Use Heat Therapy

If your back pain is stemming from muscle tension, you can enjoy significant relief with the help of heat. A hot bath will allow the warm water to lengthen your contracted muscles. You can also lie in bed on top of a microwavable heating pad. Do this for about 20 minutes at a time. You can also alternate with an ice pack for another 20 minutes to reduce inflammation before reapplying the heat.

2. Get Moving

If you work a routine desk job or must stand for long periods, a bit of stretching and exercise could alleviate your back pain. Start by bending over and touching your toes, which will both elongate your spine and stretch your hamstrings. You can also try the cobra pose by lying face down, putting your palms on the floor and pressing your chest up toward the ceiling. After you’ve stretched, go for a walk outside in supportive shoes or swim in a pool. These gentle forms of exercise will promote circulation and release endorphins without straining your joints.

3. Try a Cream or Gel Before Bed

Try applying a topical solution before bed. Pain-relieving creams can mimic heat or cold therapy and include numbing agents for knotted muscles or pinched nerves. If your back is sore, try arnica gel, a holistic solution often used for minor pain and bruising. By applying it before bed, you can ensure you won’t sweat or wash it off until the next morning. Try sleeping on your side with a pillow between your legs for optimal alignment.

If you’re still dealing with back pain, at-home solutions may not be enough. Visit iSpine Pain Physicians in the Twin Cities, MN, area. They offer a wide range of solutions for back, neck, hip and shoulder pain. Whether you need immediate injections or a long-term rehabilitation plan, get in touch with their staff by calling their Chaska location at (763) 201-8191. You can also visit their website to learn more about their services other locations in Maple Grove, Coon Rapids, Shakopee, Sartell and Delano.