Sweet Relief: How to Get Rid of Back Pain at Home

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Is back pain stopping you from living your life to the fullest? Learn how to get rid of back pain right at home with our tips and tricks.


Keyword(s): how to get rid of back pain

Is back pain stopping you from living your life to the fullest?

Learn how to get rid of back pain right at home with our tips and tricks.

How to Get Rid of Back Pain


Back pain is a common problem that many people suffer from — especially if you sit for long periods of time throughout the day. Nearly 90% of people will experience back pain at some time in their lives. Back pain has a point prevalence of 25%, meaning that at any point in time 25% of people are experiencing back pain. A 25% point prevalence is 70,000,000 people in the United States. 

Let's take a look at some tips on how to alleviate some of the effects and possibly rid yourself of pain all together. 

Stretching and Exercise

If you are in pain, sometimes it's best to rest and let the pain subside. When it comes to back pain, though, this may actually make things worse.

When you sit for long periods of time, your spinal cord compresses, creating lower back pain. Staying sedentary also means that your muscles will get less of the oxygen and nutrients they need from your blood. 

If you are sitting most of the day, you will need to get up and take a break every so often to stretch and change positions.

Also, staying hydrated is good for your back because the fluids help lubricate your joints. An extra added bonus is this will make you stop what you are doing for frequent bathroom breaks, meaning you will be forced to get up and move. 

Before heading to work, or when you get home, try and do some light stretches and exercises.

Stretching and exercise will help loosen up tense muscles and also strengthens those weaker muscles that might be causing you problems. Go for a slow walk or do some yoga. Yoga is great for the multiple types of stretches that can reduce tension while also allowing a light amount of exercise. 

Epsom Salt Bath

Adding Epsom salt to a warm bath will work its way through your skin and into sore muscles. It's recommended to soak for around 20 minutes, especially after exercise to avoid cramping — but keep the temperature of the bath between 92 and 100 degrees. If the bath water is too hot, it will cause your muscles to swell; too cold and it will make you cramp. 

For extra results, bring a hard rubber ball into the bath with you. Place it behind the area of your back that is sore and move from side to side. This will help massage the tight muscles in your back. 

Work on Improving Posture

One of the biggest triggers to having back pain is poor posture.

If you sit all day when at work, it's easy to fall victim to the keyboard slump. Having correct posture while you are sitting in your chair will keep the bones in your spine aligned correctly and reduce the pressure in your lower back. 

Use a chair that has good lumbar support to keep your lower back well-supported. Try and keep your elbows and arms close to your body so that you avoid reaching. Keep feet on the floor or get a footstool to help keep your body aligned better. This will help keep from putting a strain on your upper body and torso and avoid slumping forward. 

If you are on the phone a lot for work, consider getting a headset so that you can avoid wedging the phone between your ear and shoulder. This will keep you from getting a strain in your neck or upper back. 

Consider getting a standing desk so you can alternate sitting and standing. And as we mentioned, an ergonomic chair with lumbar support will also benefit your lower back while you are sitting. 

Get Better Sleep

When you are suffering from back pain, it might affect how you are sleeping. Not getting enough sleep will lead to further issues with inflammation and pain, because your body is not getting the rest it needs to help it recover. 

It might be time to get a good-quality mattress and adjust your sleeping positions. If you are a side sleeper, place a pillow between your knees to help keep the natural curve of your spine; under your feet if you sleep on your back; or prop your pelvis up if sleeping on your stomach.

This should help alleviate any pressure and back strain. 

Topical Ointments

If you are experiencing muscle soreness, consider trying some topical ointments for pain relief. Creams or gels that contain capsaicin will help block the pain receptors in that area, temporarily providing some relief. 

When trying an ointment, put some on a smaller area of skin first so that you will know if it will cause skin irritation.  

Try Heat and Cold 

If you have had an injury to your back, apply a cold pack to reduce pain. The cold will numb the area and can provide relief if the pain is intense. Wrap the cold pack in a thin towel or cloth to protect the skin and only apply for 15 to 20 minutes at a time. 

If you have stiff or achy muscles, a heating pad can help loosen them up. If you don't own a heating pad, you can make one by filling some cloth with uncooked rice and heating it up in the microwave. Take care that it isn't too hot so you don't burn yourself with it. 

Change Your Shoes

If you are wearing shoes that don't fit correctly or aren't supportive, they can put a strain on your back. High heels are one of the worst shoes for this because they throw off your body's natural alignment. Alternatively, shoes that are too flat can also have a negative effect on your feet and back. 

It might be time to switch to a shoe that fits well, as well as has some cushion and arch support that allows for the natural gait of your walk. This is one of the best solutions for your back. 

Time to Rid Yourself of Back Pain


Now that you have read our tips on how to get rid of back pain, it's time to give some of these techniques a try. 

If you have put some of these tips to use and are still struggling with pain, it might be time to speak to a doctor and seek professional help.

Please contact us today to schedule an appointment.