How To Relieve Back Pain At Home

How To Relieve Back Pain At Home

Photo by Benjamin Wedemeyer on Unsplash

As you may remember if you read my previous post, I’ve been dealing with a trapped nerve since the beginning of 2019. It took time to get the diagnosis and receive treatment which worked for me but I learned a lot about how to deal with neck and back pain. Pain in this area can be truly debilitating and I wouldn’t wish it on my worst enemy! With this in mind, I thought I’d share with you some of the things I learned about coping with backache at home:

Home Physiotherapy

There are various reasons for opting for home physiotherapy, not least of all because we’re still seeing a lot of cases of new COVID variants out there. It can also be a lot more comfortable to have physio in your own home and your physiotherapist will probably also be able to look at your home and help to find ways for you to sit more comfortably. Physio is an incredibly useful thing if you have back and neck pain and learning to correct bad posture and habits is essential for recovery. 


Yoga is an effective way to stretch your back, improve the health of muscles and joints, enhance distribution of healing nutrients through blood circulation, and increase the flexibility of the spine. When you start, perform the stretches slowly and advance only if you feel comfortable without pain. Gradually, you will be able to add more stretches to your routine. An ideal time for yoga is early morning—to help loosen your spine and also reduce stiffness and aches in your back.

Think About Shoes

The shoes you wear can certainly have an impact on the health of your back and may actually be one of the best and most obvious lower back pain remedies. High heels are known to contribute to problems in many people. However, simply wearing flat shoes is not necessarily the answer. Appropriate arch support and cushioning of the foot is vital, and doing so may significantly aid in pain management. The way that your shoes fit is another important factor: if they are too tight, resulting in foot pain may cause you to change the way you walk, and that can lead to stress on the back.

Alternate Hot and Cold Packs

Ice or gel packs can be applied to the location of pain. A cold pack reduces inflammation and also numbs the nerve endings, thus alleviating the pain. Cold packs can be used as it numbs the endings of nerves that carry the pain signal to the brain. Applying heat to the pain stimulates blood flow, bringing back the nutrients that heal the inflammation causing the back pain.

Don’t Be a Hero

For ages, I tried paracetamol and other over-the-counter analgesics which weren’t really touching my pain because I didn’t want to take anything stronger. However, you don’t win any points for being in pain and seeing your GP for a better pain management solution is important. There are patches which give continuous relief and mean that you don’t need to take pills constantly.

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