Also another no-brainer, strengthening the muscles that help to keep all the joints of your back in alignment can go a long way to alleviating back pain.
Core exercises that work your abdominal region can provide excellent results. Consider trying something like the 5-day ab workout – if your fitness level isn’t up to it, you can always par down the number of repetitions on any of the exercises.
3. Heating Pad or Hot Water Bottle
Sometimes, my lower back pain is so bad that I can barely move. In those cases, stretching and strengthening just aren’t an option.
When my back pain gets me totally laid up, I’ll lay on my stomach with a hot water bottle or heating pad on my lower back.
It’s important to take care when using a heating pad – they can cause burns if you don’t use them properly.
4. Take a Hot Shower
A hot shower can do wonders for the body. If the pain is so bad that you can’t stand up, a bath will work as well.
The only reason I don’t usually take a bath right away is because bathtubs generally don’t allow you to lie in a position that’s good for your back.
A hot shower can help relax the muscles all over your body which will reduce referred pain from your back into your extremities.
5. Get a Massage
It might not qualify as a ‘home’ remedy, but massages are a good way to deal with pain in the absence of medication.
I’m not talking about having your significant other rub your back for a few minutes. While that can be a relaxing and bonding experience, it can’t compare to a professionally trained massage therapist.
True massage therapists know the anatomy of the muscular system. They’ve been trained on how to work with the direction of muscle fibers and connective tissue to provide real benefits and pain relief.
Weird right? Well, just like mentholated creams help relieve pain, so can toothpaste if you’re in a pinch.
I usually keep creams at home, but in the past I’ve found myself without and used toothpaste instead. It actually works!
Toothpaste spread onto your back (you don’t need a lot) will give the same heating/cooling sensation you get from all those pain relief creams.
While most of us reach for the ibuprofen when back pain strikes, there are other options you can try in lieu of medicine.
My back pain is something I’ll likely have to live with for the rest of my life, but it doesn’t define me. And it doesn’t have to define you either.