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5 Things You Can Do at Home to Help Ease Back Pain

With four out of five adults experiencing back pain at some point in their lives, an achy, painful back is a common problem. If you experience chronic or recurring back pain, it can negatively impact your quality of life.

While back pain often feels debilitating, there are ways to manage it and reduce your pain. In fact, you can take many simple measures during your daily life that will ease your discomfort.

Ajit Pai, MD, FIPP, the pain management specialist at Pain Management Group, LLC, shares five simple things you can do at home to help relieve your back pain.

1. Stay active

It might sound counterintuitive, but by moving regularly, you’re less likely to experience back pain than if you remain bedridden. Physical activity reduces your risk of pain recurrence by relieving muscle tension, strengthening your muscles, and releasing endorphins.

Aim to incorporate low impact activity into your life daily. Exercises you can try include brisk walking, swimming, and yoga.

In addition, consider adding strength training and gentle stretching into your physical routine. Strength training minimizes your back pain risk by keeping your muscles and core strong, while stretching loosens your muscles and improves flexibility.

2. Change your sleeping habits 

The way you sleep can be the cause of your back pain or can aggravate already existing pain. Sleeping on your back can increase the pressure on your lower back, causing discomfort in that area.


Try sleeping on your side instead, and put a pillow between your knees to optimize your sleeping position. If you’re unable to sleep on your side, relieve stress on your back by putting a pillow under your knees.

Make sure you’re also getting the recommended 7-9 hours of sleep for adults every night. Sufficient rest helps your body heal from pain and maintains your overall health.

3. Take over-the-counter pain medication

Pain medications you can buy over the counter will help relieve your back pain. Ibuprofen reduces swelling and pain, while acetaminophen is a general pain reliever.

These medications have some potential side effects, so talk to Dr. Pai before beginning regular use. Remember to follow the instructions on the label and only take the recommended dosage.

4. Pay attention to your posture and ergonomics

The way you sit and stand impacts your back. If you regularly sit at a desk or lift heavy items, the correct posture and ergonomic equipment will go a long way in relieving your back pain.

Be sure you stand and sit up straight; and when lifting, use the proper techniques to minimize your risk of straining back muscles. If you carry a backpack or bags, distribute the weight equally between both sides of your body, or take the weight off your back entirely by using a rollaway bag instead.

At your home and office desk, adjust your equipment so you’re not slouching, slumping, or straining to see the computer screen. Invest in a good quality chair with solid back support that allows you to keep your knees slightly higher than your hips when sitting.

5. Practice stress relief techniques

When you’re under stress, you’re more likely to experience tension in your back muscles, which sometimes leads to back pain and increases your risk of back spasms. Stress reduction techniques will help you, and your back, stay relaxed.

Techniques that can help you reduce stress include deep breathing, mindfulness meditation, and gentle stretching or yoga.

While back pain can be excruciating, it doesn’t have to be a permanent condition. If your back pain is persistent and chronic, Dr. Pai and his team at Pain Management Group, LLC will help you resolve and cope with your back pain.

Our office is based in Mishawaka, Indiana. Contact us at (574) 208-9593 to schedule an appointment.

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