back pain

When back pain strikes, you might feel tempted to remain in bed until the discomfort has subsided. Yet, bed rest will accentuate your pain and immobility, which can slow down your recovery time and affect your quality of life for longer.

If you’re struggling with upper, middle, or lower back pain, you can perform various actions in the home to eliminate soreness, stiffness, or general discomfort. Read the following advice on how to treat back pain at home.

Discover Advice from the Experts

Back pain can strike for various reasons, but most cases can often be treated at home without the need for medical attention. However, it makes perfect sense that you will want to follow tips and tricks from experts in the field to restore your function and reduce pain as soon as possible. 

Whenever musculoskeletal pain strikes, visit atlphysio.com for informative, effective healthcare advice from physiotherapists and professional athletes. As they can debunk myths, provide rehabilitation advice, and recommend equipment, you will have more confidence performing activities that will ease your back pain at a quick rate.

Take Over-the-Counter Painkillers

Over-the-counter painkillers can relieve troublesome back pain. Pick up a pack of non-steroidal anti-inflammatory drug (NSAID) tablets to restore your mobility, such as ibuprofen, naproxen, or aspirin. However, NSAIDs aren’t suitable for everyone, such as pregnant women, people living with stomach problems, and asthmatics. Always read the box and leaflet or talk to a pharmacist before taking over-the-counter painkillers to ensure your safety. Also, it’s important to make sure that you’re getting the right medicine for your treatment. Nyquil side effects might not be the same as the one you’ll be experiencing with other NSAIDs.

Apply Cold Packs and Hot Water Bottles

Heat and cold can potentially ease back pain. Many people often choose to apply heat to an affected area when pain strikes, such as a hot water bottle or taking a hot bath. However, it may also help to place an ice pack or a bag of frozen vegetables onto the area, which may ease the pain for the short term. Bear in mind, you must not place ice directly onto your skin to avoid a cold burn. Instead, wrap an ice pack or frozen vegetable bag in a towel or cloth before placing it onto your skin. Alternating between a hot water bottle and a cold pack may reduce pain and improve mobility, too.

Don’t Stress

Stress can exacerbate back pain, as it can increase muscular tension. Rather than worrying about when your back pain will get better or another issue, try to relax throughout the day and maintain a positive mindset. If you don’t, you might find your back pain feels worse and not better. 

Use Foam Rollers

Foam rollers are a great at-home solution for back pain, as they can loosen your joints and tight muscles. It is a popular at-home treatment for acute back injuries, as it can decrease tension and pain while increasing your range of motion. However, you must avoid rolling a foam roller over the skin too quickly, which will reduce its performance.

If your back pain doesn’t ease after a few weeks or you can no longer cope with the soreness and stiffness, visit a doctor or physiotherapist for an assessment and treatment.