How To Treat Back Pain At Home

Lower back pain is one of the most common health problems in the western world. It is even one of the common causes of disability, limiting the ability of many to work or perform daily activities. Here are a few practical tips on how to treat back pain at home. We’ll also warn you when medical advice is warranted.

Chill Out

If you have hurt your back by straining it or pulling something for the first time, you can put ice on it. This is most effective if you do it within the first 24 hours. If more time has passed, applying heat will help. You could also alternate heat and ice in twenty-minute intervals. If the pain is unaffected by heat and cold therapy or its getting worse, you need to seek medical attention for the issue. For example, worsening pain in the lower abdomen and back could actually be appendicitis, and it won’t be helped by ice and heat.

Keep Moving

If you’re dealing with long-term back pain, one of the best solutions is to keep moving the rest of your body, as long as it doesn’t aggravate the condition. For example, staying in bed all the time will only weaken your other muscles in addition to those in the back. You’ll end up setting yourself up for worse problems. If you strained something lifting weights, go for a walk. If you suffer from back pain, work on core building exercises so that the rest of the body is better able to handle the load. If your back pain is due to or worsened by arthritis, try working out in a swimming pool. The water provides gentle whole-body resistance while reducing the load on your joints.

If your back pain is due to a specific injury or condition, you may want to talk to a doctor or physical therapist on which exercises they recommend to build things back up without worsening your situation.

Get an Inversion Table

Inversion tables rank as one of the best ways to relieve back pain. By shifting the weight distribution on the human body, you relieve the stresses placed on the back and spine. For many, this relieves the back pain. What many don’t realize is that you don’t have to rely on a doctor or chiropractor for this. If you have a pinched nerve or disc, inversion therapy could provide immediate relief and continue to do so while in use.

If your spinal disks are essentially deflating as you age, especially if worsened by poor circulation, an inversion table could relieve the pressure and help them to heal. Note, though, that if you have high blood pressure, glaucoma or a detached retina, you should seek medical advice before using an inversion table. If you’re looking for a good inversion table, you could visit a site like a and compare different models.


If you find yourself suffering from sudden back pain, don’t panic. These few tips should help you alleviate the pain. But if symptoms worsen, it would be wise to consult a chiropractor as soon as possible to assess the situation.

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