Back pain is a common issue, even for active adults. Although professional medical treatment is crucial for healing, it’s equally important to take care of your back independently. Even without the specialized resources available to physicians, there are effective methods you can employ at home to support your spinal health.

5 Ways to Treat Back Pain at Home 

1. Stretch 

In the morning, do some yoga poses that focus on the back and leg muscles. These could include postures like downward-facing dog, sphinx, locust, or the two-knee spinal twist. Gently moving the body will warm up your back muscles so they’re more flexible and less likely to be strained throughout the day. 

If your back is still bothering you as the day goes on, try some light stretching. Reach your arms toward the ceiling and bend at the waist to touch your toes. Taking 10-20 minute breaks throughout the day to stretch can prevent discomfort in the first place. 

2. Move Lightly

Do not perform strenuous activities, like running or swimming, if you’re experiencing severe back pain. However, inactivity can lead to stiffened and inflexible spinal muscles, exacerbating the problem. If your back feels uncomfortable, loosen the muscles by doing something light and easy, such as going for a short walk or completing chores around the house.

3. Be Mindful 

Practicing good posture and being mindful or ergonomics can also ease discomfort. When working at a desk, use a chair designed to support the lower back, and avoid hunching or slumping. Avoid bending at the waist, and always lift with your legs if you must lift something heavy. Wearing shoes with an inch or less of a heel can also place less strain on the spine. 

4. Get Relief 

It may not always be possible to avoid back pain, but you can alleviate it with ice packs and anti-inflammatory medication. Consider investing in a back massager that you can use at home, as well. Heating pads, mats, and massage chairs can also be helpful.

5. Improve Health 

Create healthy habits and routines. Eat the recommended amount of vegetables, fruits, lean meats, and dairy products each day. Combining this with 30 minutes of daily exercise can help keep your body at a weight that the spine won’t have difficulty carrying. If necessary, talk to a nutritionist for help designing a diet plan that works for you. 

Unhealthy habits can cause additional health problems. Smoking can lead to osteoporosis, which causes spinal fractures and other problems. Eliminating these habits can lead to a longer, healthier life. 

When you need chiropractic care to manage your back pain, turn to Forest Park Chiropractic & Acupuncture in Cincinnati, OH. Since 1989, Dr. Reed Moeller and his staff have offered personalized treatment options that aim to alleviate pain while also resolving root issues and promoting overall health. They allow same-day appointments because they understand how unpredictable daily life can be. Call (513) 742-0880 or message them online to schedule a visit.