Whether you prefer jogging, racquetball, or dancing, staying active is integral to your physical health and overall happiness. In some cases, it can also bring on temporary discomfort, such as back pain. If you’ve noticed soreness but aren’t quite ready to see a professional, try these at-home tips first.

3 Ways to Treat Back Pain at Home

1. Apply Ice

As soon as you notice your back pain, take at least 20 minutes to rest. Place an ice pack underneath the uncomfortable area, and wrap it in a pillowcase if it feels too cold. This type of temperature therapy will minimize inflammation in the joints, tendons, and muscles. This will decrease swelling and pain at the site, so you can get onto the next step.

2. Keep Moving

While it’s important to take a break and ice your back, you don’t want to maintain a sedentary lifestyle and cause further tension. After about 24 to 48 hours of rest, gently resume your active lifestyle.

Instead of sprinting, go for a brisk walk, or try yoga instead of your high-intensity interval training routine. This will promote circulation and facilitate the body’s natural healing process, as well as keep your muscles from tightening around the affected vertebrae.

3. Get a Restful Night’s Sleep

The bulk of the body’s healing gets done while you’re asleep, so it’s important to maintain a healthy sleep schedule when you’re dealing with back pain. When you get into bed, try to avoid laying on your stomach, which doesn’t support the spine’s natural curvature.

Put a pillow behind your knees if you’re on your back and between your knees if you’re lying on your side. If you’re having trouble falling or staying asleep, use a heating pack on your back and take an over-the-counter pain reliever about a half-hour before bedtime.

Dealing with back pain is different for everyone, which is why Nobbe Chiropractic Clinic is proud to offer personalized solutions. This Columbia, IL, chiropractor performs adjustments and spinal decompression sessions. If you’re dealing with back pain, you may also benefit from their physical therapy or laser treatments. To learn more about their family-oriented practice, visit the website. You can also call (618) 281-4000 to schedule an appointment.