How to treat back pain at home

Using Self-Care Methods

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    Apply heat. Heat is commonly recommended for alleviating back pain, especially lower back pain. Heat will help your muscles relax, which can relieve tension and spasms. If your pain is chronic, or not the result of injury, heat is more likely to help.[2]
    • Use a hot water bottle or heating pad to apply dry heat. Wrap a hot water in a towel to avoid burns. Do not fall asleep while using a heating pad. Do not use heat applications for more than 15-20 minutes at a time.[3]
    • A hot shower or bath may also provide relief for some back pain. You may also find a sauna or hot tub helpful.[4]
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    Use a cold pack. Icing or using a cold pack is not always helpful for back pain. It is usually more helpful when inflammation is involved, such as with arthritis-related back pain. Icing can also reduce swelling from injuries.[5]
    • To make a cold pack, wet a towel with cold water. Wring to remove excess water. Fold the towel and put it into a plastic zip-top bag. Freeze the bag for about 15 minutes. Apply to the affected area for 10 minutes. Repeat up to 3 times a day.
    • A bag of frozen veggies can act as a cold pack in a pinch. Try to use something fairly small and evenly shaped, such as peas or corn. This will help distribute the cold more evenly.
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    Use a foam roller. Using a foam roller can help relieve muscle pain and soreness.[6]These are usually 4 to 6 feet (1.2 to 1.8 m) long, and look like very thick pool noodles. (You can even use a large pool noodle at first.)[7]
    • Lie on a flat surface with the roller perpendicular to your back. Position the roller so that it just beneath your shoulder blades. Lift your hips off the ground a few inches. Keep your head and shoulders off the ground. Use your feet to roll yourself backward and forward on the roller for a few minutes.[8]
    • Start with a lower-density foam roller at first. Some foam rollers are very firm and may have bumps or nodules on them to get at trigger points. These may be too intense for beginners.[9]
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    Improve your posture. Slouching and standing improperly can increase the pressure on your back and cause pain. Improving your posture can relieve back pressure and help soothe existing back pain. It can also help prevent recurrence of back pain.[10]
    • Strengthening your core muscles, as recommended in method 1, will help improve your posture. These muscles connect to your spine and pelvis and help hold your body up.[11]
    • Flexibility exercises, such as yoga and pilates, are another good way to improve your posture. These exercises emphasize slow, fluid motion as opposed to the sometimes herky-jerky movements of traditional exercises. Thus, they’re less likely to aggravate back pain.[12]
    • Pay attention to how you sit and stand throughout the day. Your shoulders should be down and back, not slumped forward. Your head should be at a level position, not bent forward or down. It may feel a little awkward to correct your posture at first, but with a little vigilance, you may begin to feel better.[13]
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    Set up an ergonomically correct workstation. Back and shoulder pain can be caused by sitting long hours at a desk. Improper workstation layout can cause your head to droop and your shoulders to slump forward. Setting up an ergonomically correct workstation can help relieve your back pain.[14]
    • Aim to keep your feet flat on the floor. Make sure your elbows and lower back are supported.
    • Make sure that your monitor is at or just below eye level, so that you’re not slumping your head forward to look at it. Don’t put your keyboard and mouse too far away; stretching forward for a long period of time may put stress on your back.[15]
    • There is no one posture or workstation that will work for everyone. However, keeping the basic principles in mind may help relieve your back pain.[16]
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    Practice progressive muscle relaxation. Some types of back pain can be aggravated by stress and tension. Progressive muscle relaxation therapy can help you learn to relax and soothe your sore muscles.[17] With PMR, you tense and then release groups of muscles, all while breathing deeply.[18] PMR can lead to a feeling of relaxation and well-being.[19]
    • Find a calm, quiet place to do your exercises. Plan for about 15 minutes.
    • Make yourself comfortable. Loosen any tight clothing. Sit or lie down. If you’d like, you can play soothing music.
    • Begin with your facial muscles or your feet. Work down or up, accordingly.
    • Clench the muscles in one group as hard as you can. For example, for your forehead, raise your eyebrows as far as possible. Wrinkle your forehead. Hold this tension for 5 seconds, then relax.
    • Move to your eyes and nose. Close your eyes as tightly as possible. Hold the tension for 5 seconds, then relax.
    • Continue to tense the muscle groups along your body. Hold the tension in each group for 5 seconds before relaxing.
    • The major muscle groups you will work on are forehead, eyes/nose, lips/cheeks/jaw, hands, forearms, upper arms, shoulders, back, stomach, hips/buttocks, thighs, feet, and toes.[20]
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    Try an inversion table or chair. An inversion table may help you stretch and decompress your spine and temporarily relieve back pain. While it’s unlikely to offer long-term relief, some people may find inversion helpful in the short term. Consult with your physician before trying inversion.[21]
    • Inversion raises your blood pressure when you are inverted. If you have high blood pressure, heart disease, or glaucoma, do not use inversion.[22]
    • Start slowly, with small degrees of inversion. Trying too much too fast could result in injury.
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    Change your mattress. If other self-care tactics haven't worked, your mattress could be contributing to your back pain. There is no one type of mattress that is “best” for people who suffer from back pain.[23] A lot depends on your preferred sleeping position. Changing your mattress may help relieve back pain, especially if your mattress is saggy or unsupportive.
    • Consumer guides such as Consumer Reports often rate mattresses by sleeping position.[24] You can also find mattress-buying guides that will help you figure out what your mattress needs might be.[25]
    • Try out mattresses in person before buying them. What works for one person may not work for another. Find the mattress that is comfortable to you.
    • You can also use pillows and cushions to improve your sleeping position. If you sleep on your back, put a pillow beneath your knees to offer support. If you sleep on your side, put a pillow between your knees to maintain a neutral spine position. Try to avoid sleeping on your stomach. It can twist and put tension on back muscles.[26]

2
Seeking Professional Help

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    Know your limits. In general, acute back pain will improve on its own with proper self-care. Lower back pain is particularly common among adults. If your back pain does not improve after 4 weeks, see a doctor. You may need to consider other treatment options.[27]
    • Common causes of back pain include arthritis, degenerative disc disease, and other nerve and muscular problems. If your back pain persists, see a doctor.[28]
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    Recognize severe symptoms. A lot of back pain can be managed on your own, or with complementary treatments. However, if you have certain symptoms, your back pain could be a sign of more severe health issues. Seek medical attention immediately if you have any of the following symptoms:[29]
    • Pain extending from the back down the leg
    • Pain gets worse when you bend over or bend your legs
    • Pain gets worse at night, or wakes you up
    • Fever with back pain
    • Back pain with bladder or bowel trouble
    • Back pain with numbness or weakness in the legs
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    Try massage therapy. Regular massage has been shown to relieve back pain and disability.[30] Massage is especially helpful at providing fairly quick back pain relief; one study demonstrated that weekly massage treatments significantly improved back pain and function after 10 weeks compared to typical back pain care routines.[31]
    • Some health insurance companies and health providers will cover “medical massage” when you are referred by your doctor to a licensed massage therapist for treatment. Talk with your doctor to see whether this is an option for you.
    • In a trial that compared massage, acupuncture, and self-care education as treatments for lower back pain, massage was shown to be the most effective treatment for pain and disability. The massage treatment group also used the least amount of pain medication.[32]
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    Consider spinal manipulation. Spinal manipulation, also known as “spinal manipulative therapy,” is performed by several types of health care providers, including chiropractors and physical therapists. Several studies have shown that spinal manipulation is effective for treating mild to moderate lower-back pain.[33]
    • Always have this and other complementary procedures done by a trained, licensed professional. While spinal manipulation is usually safe when done by a professional, it can cause serious health issues if done incorrectly.
    • Spinal manipulation is not a good choice if you have nerve pain or damage. Consult with your doctor before starting this type of treatment to ensure it is safe for you.[34]
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    Consider acupuncture. Acupuncture is not a “magic bullet” treatment for back pain. It tends to work best at treating acute lower back pain. Several clinical trials have shown that professional acupuncture is helpful at relieving pain from lower back pain.[35]
    • It is important to note that while several studies show that acupuncture is generally effective at relieving back pain, acupuncture may not be effective at improving function or disability. Acupuncture in conjunction with medication appears to be more effective at reducing pain and improving functionality than either treatment alone.[36]
    • Ask your doctor for a referral to an acupuncture practitioner. It’s important that all of your healthcare providers work together to care for you.[37]
    • The national certification board for acupuncturists in the United States is the National Certification Commission for Acupuncture and Oriental Medicine.[38] Not all health insurance will cover complementary medicine, but insurance is more likely to cover a certified practitioner.
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    Consider cognitive-behavioral therapy. Cognitive-behavioral therapy, or CBT, identifies negative and unhelpful thoughts and beliefs and replaces them with positive, healthy ones. A CBT approach to treating pain focuses on how you respond to pain symptoms.[39] CBT has been shown by several studies to effectively treat some types of chronic pain, including back pain.[40][41]
    • CBT can be a good choice when there is no obvious cause of back pain.
    • Consult your doctor or your insurance company for the names of therapists in your area. Interview a couple of them and ask about their experience in using CBT.[42]

3
Strengthening Your Back

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    Consult with your physician. Because back pain can have so many different causes, it is important to talk with your doctor before starting any exercise or treatment regimen. This is particularly important if you have suffered a major injury like a fall or a car crash. Some injuries or causes of back pain must be treated with rehabilitation therapy and medication.
    • It is important to let your regular doctor know about any treatments and steps you are taking to relieve your back pain. This will ensure that your doctor is able to give you the most effective care.
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    Get moving. If your back pain is not the result of a serious injury, returning to normal movement after a few days will help you recover from short-term back pain faster. Unless recommended by your doctor, try to avoid more than 3 days of bed rest.[43]
    • Always consult with your doctor before returning to your normal activities. If you have serious injuries or trauma, trying to “tough it out” could result in re-injury or further trauma.
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    Get some aerobic exercise. Low-impact aerobic exercises, such as swimming, walking, and biking, can relieve chronic back pain.[44] Exercise may aggravate acute back pain, however, so do not begin an exercise regimen immediately. Usually, it is safe to begin an exercise program after 4-8 weeks.[45]
    • Do not put extra pressure or strain on your back muscles immediately. Exercises that can strain your lower back include leg curls on exercise machines, straight-leg sit ups, and toe touches.[46] Gradually strengthen and tone your muscles, and don’t try too much at once.
    • When possible, work with a professional to create a personalized exercise plan. Your doctor, physical therapist, personal trainer, or exercise physiologist can help you figure out what exercises are right for you.[47]
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    Improve your flexibility. Improving your body’s flexibility may help reduce pain. Stretching exercises and yoga have been shown to reduce back pain and keep it from recurring. Below are a few exercises to try.[48]
    • Lie on your back with your legs together. Bend your knees. Lay your arms to your sides. Roll your knees to one side of your body, keeping your arms at your sides. Hold this position for 20 seconds. Breathe slowly and evenly as you hold and release. Repeat for the other side.
    • Lie on your back and bend your knees. Take hold of one leg behind your knee. Pull your leg gently toward your chest. Don’t pull it farther than is comfortable. Hold this for 20 seconds, then release. Repeat with the other leg.
    • Stretch your hip flexors. Kneel on one knee. Raise the same arm straight up (e.g., if you are kneeling on the left knee, raise your left arm). Shift your hips slightly forward. Hold for 20-30 seconds.
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    Develop your stability. Chronic low back pain can be irritated when your core is not strong enough to properly support your body. Doing some lumbar/core strength and stability exercises will strengthen your core muscles and improve your posture.
    • Supermans. Lie on your stomach with your arms and legs extended (hence the “superhero” posture). Keeping your hips on the floor, draw your shoulder blades down towards your lower back. Lift your arms and legs off the floor. Hold this for 3-5 seconds, then release. Repeat 10-20 times.
    • Pelvic tilts. Lie on the floor on your back. Bend your knees and keep your feet flat on the floor. Contract your stomach muscles. You should feel your back press into the floor and your hips rise. Hold this for 10 seconds while breathing evenly, then release. Repeat 8-12 times.[49]
    • Bridging. Lie on the floor on your back. Bend your knees. Keep just your heels on the floor. Pushing your heels into the floor, lift your hips off the floor. You should feel your buttocks contract. Lift your hips until your knees, hips, and shoulders are in a straight line. Hold this for 6 seconds, then release. Repeat 8-12 times.[50]
    • Crunches with an exercise ball. Use a large exercise ball to improve your crunches. Begin by lying on your back on the exercise ball. Slide down until your hips are just off the ball. Plant your feet shoulder-width apart, and keep them flat on the ground. Cross your arms over your chest. Contract your stomach muscles to draw yourself forward. You should feel the crunch in your abdomen, not your shoulders or back. Repeat 10-20 times.
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    Take up tai chi and/or yoga. Tai Chi is a gentle Chinese martial art that combines fluid movement with meditation.[51]. It has been shown by several studies to be effective in relieving lower back pain.[52] Yoga has also been shown to be effective in treating chronic low back pain.[53]
    • It is thought that the combination of mindfulness, meditation, and low-impact physical movement in tai chi and yoga promote pain relief.[54]
    • If you are pregnant, have joint problems, fractures, or hernias, consult your doctor before starting tai chi or yoga.[55]
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    Learn to lift correctly. Back pain can be caused by improper lifting technique. Whether you’re working out or just working, be sure you don’t put additional stress on your back by lifting incorrectly.[56]
    • Keep your back straight and bend at your knees. Never bend over at your hips.
    • Hold the weight or object securely. Do not lift and twist at the same time.
    • If you’re a fan of squats and similar exercises, make sure you do them with proper form. Poor form in squatting, such as hunching your back or shoulders, can result in pain and injury. Consult a physical therapist or personal trainer to learn proper form, or at least watch videos of correct squatting.[57]
    • If you frequently lift heavy objects at work, use a back brace -- but only in moderation. Wear the brace in 15-minute intervals, or only when you need to lift something heavy. Otherwise, your back muscles may not get the strengthening they need.[58]
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    Lose weight. Being overweight creates additional pressure on the intervertebral disks in your spine.[59] These disks act as “shock absorbers” for the vertebrae in your spine.[60] Americans who are obese are four times more likely to suffer back pain than individuals at a healthy weight.[61][62]
    • Fortunately, exercising even 20-30 minutes each day can lower your risk of back pain by 32%. Even light exercise is helpful.[63]
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    Stop smoking. Smoking is a factor in many health problems, and back pain is no exception. In one recent study, researchers found that people who smoked were much more likely to experience back pain than non-smokers. This finding was consistent across all weight ranges, from healthy weight to obese.[64]
    • Smoking is thought to interfere with your brain circuitry. It is likely that smoking reduces your body’s ability to handle chronic pain. People who smoke are, according to one study, 3 times more likely to suffer from chronic back pain than people who don’t smoke.[65]
    • Good news: stopping smoking reduces your vulnerability to chronic pain, including back pain.[66]

Community Q&A

  • How can I ease the pain of a lower back injury?
    wikiHow Contributor
    Talk to your doctor about stretches you can do to alleviate pain and using heat and/or ice.
    Flag as duplicate
    Not Helpful 5 Helpful 2
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Tips

  • Acupressure mats might be of some help. These mats focus on acupressure points and can be used lying down or sitting.
  • With any form of exercise, stop doing any exercise or motion that causes pain or makes pain worse. The maxim of “no pain, no gain” really doesn’t apply here.[67]
  • Consult your physician before starting any treatment plan, even one that does not involve medications. Some exercises and activities may not be safe for you to do.
  • If possible, work with a physical therapist or personal trainer to help you develop your strength and flexibility. These trained professionals can help keep you from injuring yourself. They can also teach you the right way to do exercises to avoid putting stress on your body.

Warnings

  • Stop immediately if you have any numbness or unexplained weakness and go to your physical therapist or doctor.
  • If you have unexplained back pain in the upper quadrant of the back in your shoulder blades, have shortness of breath, and having blurred vision, call an emergency service immediately! These are signs of a heart attack.
  • Never attempt to do resistance training on your own or without the supervision of a physical therapist or certified personal trainer.

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