Everyone suffers back pain at some point in life. Bad posture, stress, or a straightforward muscle strain can result. You may eat in bed or need to sit down for regular breaks—however, a wide range of simple, inexpensive treatments are available at home for back pain management.
Keele Physiotherapy & Wellness offers professional advice in a few clicks or taps to help you feel better, restore annoyance, and get an appointment in your regular lifestyle.
Stretch Regularly: Stretching is also excellent for alleviating back pain. It increases flexibility, releases muscle tightness, and promotes healthy movement. Concentrate on stretches that open up your back, hips, and hamstrings. Gentle yoga poses like Child’s Pose, Cat-Cow, and Downward Dog can help loosen tight muscles and soothe pain all over the body.
Practice Good Posture: Poor posture is another big culprit behind back pain, particularly if you sit for long stretches. To help support your spine, try to keep your feet flat on the floor, keep your shoulders relaxed, and avoid slumping. Using a supportive chair or putting a cushion behind your lower back can provide additional comfort and support.
Use Heat and Cold Therapy: Heat and cold can be especially helpful in dealing with pain. Apply an ice pack wrapped in a towel for 15–20 minutes for inflammation or acute pain. A heating pad or warm compress can help loosen stiff muscles and increase blood flow if you suffer from stiffness or chronic soreness.
Strengthen Your Core: Your spine needs support — and a strong core provides just that. Weak muscles in the back or abdomen can heighten the risk of strain. Add in exercises such as planks, bridges, and pelvic tilts to create core strength, build stability, and help you avoid future back problems.
Stay Active: As good as rest may seem, staying active with back pain is generally better. Low-impact activities like walking, swimming, or biking can help preserve mobility and ease stiffness. Start easy and work up until your back begins to feel better.
Try Massage Therapy: They can be soothing, relieving tension, and improving blood flow in the back. Use a massage tool or foam roller, or enlist the help of a loved one. Adding essential oils such as lavender or eucalyptus can create a soothing effect and provide extra relief.
Use Over-the-Counter Pain Relievers: Over-the-counter medications like ibuprofen or acetaminophen can temporarily address flare-ups that creep in from time to time. Higher doses can pose health risks; always take the recommended dosage and see your doctor if you have questions or ongoing symptoms.
Let Us Help You Heal
If your back pain persists or gets worse, do not wait. Keele Physiotherapy & Wellness, with its experienced team, can help you. Our trained and licensed physiotherapists will then formulate a personalized plan that addresses the cause of your pain so you can return to living comfortably!
Don’t wait any longer; visit Keele Physiotherapy & Wellness today and reclaim your healthy life!