Ways To Relieve Back Pain From Home

Back pain is one of the most common physical ailments that people suffer from, especially in middle age. Nearly 80 per cent of adults experience back pain at some point in their lives.

If left untreated, back pain can affect your personal and professional life. Fortunately, many home remedies can help relieve troublesome back pain. Here is a list of things you can do at home to relieve back pain.

Move Around and Exercise

It is often challenging to get up and move around when you are suffering from back pain. A common misconception is that you can’t stay active when you have back pain. 

Regular exercise will help loosen tense muscles. Endorphins which are natural painkillers, get released when the muscles relax. There are several low-impact activities like water exercise, yoga, and a short walk.

All these activities and exercises can get done at home. It will help ease the pain. Try to keep up with your daily activities. Regular exercise will help prevent future instances of back pain.

Avoid Prolonged Static Posture

You must pay attention to the muscles and joints of your hip and spine. Prevent stress and fatigue on the joints by following these simple tips.

  • Check Your Posture – Keeping a good posture will help ease pressure on the lower back. Make use of stretch bands, straps, and tape to keep the spine in alignment.

Avoid slouching your shoulders forward. When working in front of a computer screen, rest your arms on the desk or table. A poor unsupported posture will increase back pain.

  • Avoid Excessive Sitting – If you sit for long, it will pressure the spinal disc. It would help if you tried using a standing desk when you work. Try getting up every hour and walk for at least five minutes. It will take the load off your spinal disc.
  • Rotate Activities – Avoid using the same set of joints and muscles as they might get over fatigued. If you are working and sitting down, you should change to a different activity where you can stand up.
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When you do different activities, it will help relax your muscles. The same joints and muscles will not get fatigued. When different muscles get stretched, it will help strengthen them, and you will be able to avoid back pain.


There are different types of stretches you can do to relieve back pain. Do a stretch as long as it is comfortable. If you experience any pain, you should stop doing the stretch immediately.

You must consult your doctor before you start any stretch and exercise activity. The doctor will guide and teach you the different types of stretches based on the type of pain you experience.

  • Touching the Toes – Bend forward to touch your toes. Do it slowly so that you don’t strain your back. It will help loosen the muscles in the back.
  • Cat-Cow Pose – Get down on your hands and knees. Slowly arch your back towards the ceiling and then dip it towards the floor.
  • Cobra Pose – Lie down on the stomach. Place your hands face down beside the shoulder.  Gently lift the chest so that the top of the head is towards the ceiling.

Do any stretch or exercise activity slowly. If you have severe back pain, it is best to consult a doctor as any activity can aggravate the pain.

Manage and Reduce Stress

Stress triggers painful spasms and muscle tension in the back. If long-term stress is the cause of back pain, you can try different stress relief techniques.

  • Yoga – When practiced daily, yoga helps relax the muscles. There are different types of poses that you can do to relieve back pain.
  • Mindfulness Meditation – A recent study has shown that mindfulness meditation help relieves pain. Mindfulness reduces stress and improves back pain.
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The different meditation techniques will help you become aware of what the body is doing to ease the pain. It calms the stress response of the body and brings a feeling of relaxation.

  • Progressive Muscle Relaxation – The muscle-relaxing technique involves getting the muscles to alternatively tense and relax. You focus on one muscle group and then move on to the next.

Lie down on your back and start with the feet muscles. From the feet, you can gradually move to the back and shoulders.

Maintain A Healthy Weight

When you add extra pounds to your waist, it will stress the spine and back. When you shed the extra pounds, it will help reduce the load on your back. When you lose weight, there is less pressure on the spine, and this relaxes your muscles.

In Summary

If you suffer from back pain, take a proactive approach towards its treatment. A few simple changes to your lifestyle and habits will enable you to get rid of the nagging pain. Ease your back pain with simple activities from home and get back to being happy.

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