5 Ways to Manage Lower Back Pain at Home

Many people have suffered from back pain at some point in their life. Sometimes it’s caused by lifting something wrong. Other times it’s due to a condition like arthritis. Here are some forms of managing back pain at home. These at-home remedies might not be enough for everyone, but they are a start! 

Ice it

You should ice your back within 24-48 hours of an injury if that is the cause of your pain. The cold will help decrease inflammation, but be sure to take a break every 20 minutes or so. You need to give your skin a break from the ice.


After 48 hours, it’s safe to use heat on your back. A heating pad is perfect. If the pain feels achy or stiff, heat is a great way to relieve those tense muscles. 


Stretching is a great way to relieve an achy back. Some yoga poses that will help are the toe touch, cobra pose, cat-cow pose, and child’s pose. 


In addition to the poses that will help with your pain, yoga involves relaxation techniques that reduce stress. The relaxation techniques are helpful because stress is one of the leading causes of back pain

Get moving

We know that moving is hard to do when your back hurts. However, low-impact activities like swimming or walking help relax your body and loosen tense muscles.

If these at-home remedies don’t seem to be working, Tieperman Health and Wellness is always here! Feel free to call us and set up an appointment. Our experts are ready to help you live pain-free!

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