5 Ways to Alleviate Back Pain at Home

Millions of Americans experience back pain, and around 8% have chronic pain that interferes with their day-to-day lives. While you should always consult with a doctor when you have pain that persists for more than a few days, you can take steps at home to reduce back pain. 

At Interventional Pain Center in Worthington and Newark, Ohio, Sachida Manocha, MD, our leading interventional pain management specialist, treats back pain and helps patients get back to their regular activities. In addition to treatments, such as joint injections, neuromodulation, and physical therapy, Dr. Manocha recommends the following at-home treatments for back pain.

1. Exercise

When you’re in pain, it might seem counterintuitive to exercise. However, gentle exercise, such as a short walk or swimming, can help. Low-impact exercise can loosen your muscles and release endorphins, the feel-good hormones that naturally reduce pain. 

Make sure to talk to Dr. Manocha before introducing any new exercises into your daily routine. He can help you find the safest and best physical activities to relieve your back pain. 

2. Stretch

Whether you spend your days at a desk or have a more physically demanding career, you can benefit from stretching. Taking a little time every day to stretch and loosen your muscles can help keep them supple and flexible. Some of the best stretches for back pain include:

• Touching your toes
• Cat-cow stretches
• Cobra pose
• Child’s pose

Ideally, hold each stretch for 30 seconds, release, and repeat. As with adding exercise to your day, make sure to talk to Dr. Manocha about the best and safest movements for your individual needs. 

3. Apply heat and cold

Another excellent option for managing back pain at home is using heating pads and ice packs. Heat can loosen tight muscles, and cold can reduce inflammation. You can alternate between hot and cold therapies to optimize your pain relief. Dr. Manocha can provide customized advice, but in general, use an ice pack first for up to 20 minutes, and then apply your heating pad. 

You can also apply ice for up to 20 minutes immediately after exercise to reduce inflammation and pain in your back. 

4. Use topical pain relief creams

While you can take over-the-counter pain relievers for back pain, frequent use of these medications can eventually take a toll on your stomach, liver, and other organs. Instead, try topical pain relief creams. There are plenty of options available at the pharmacy. In addition to creams that include menthol, you can try lotions or gels that contain capsaicin or arnica. 

5. Wear correct shoes

Poorly fitting or inappropriate footwear can contribute to back pain. For example, shoes that are very flat can put a strain on your back, and high heels can interfere with the correct alignment of your body, which can cause back pain. 

You can also consider orthotics to improve support to your feet and the rest of your body. Shoe inserts are often helpful, especially if you have high arches or flat feet. 

If you have back pain that interferes with your life, book an appointment online or over the phone with Interventional Pain Center today. Our team is here to help relieve your pain so you can get back to your regular activities.