4 Natural Ways to Treat Back Pain at Home

Back pain is a common problem that will happen from time to time. This could be due to injury, irritation to the spine, or even an underlying chronic condition.

Severe conditions will need to be looked at by a back pain specialist in Scottsdale to manage the pain, but minor back pain can be treated at home with these natural methods.

1. Exercise Your Core!

Your core plays an important role in supporting your spine and lower back. A strong core will help with any back injury and even prevent back pain from returning.

Try to make it a goal to work on your core at least 20 minutes a day, at least 3 times a week. To help support your lower back while doing these core exercises, you should consider investing in a medicine ball. This will keep your lower back supported while you do your ab exercises, plus there are plenty of fun exercises you can do with the ball!

2. Soothe the Pain with Hot and Cold Compressions

As soon as you start experiencing pain in your lower back, you can turn to the oldest trick in the book – hot and cold compressions! Hot and cold therapy can help with the pain and help loosen up the muscles to get you to relax.

The cold application will reduce inflammation and relieve this. You can wrap either ice in a cloth or use frozen peas, or even a gel pack. Just make sure to have a layer between your skin and the cold. Keep on the lower back for about 15 to 20 minutes. Never sleep with cold packs and take a 2-hour break between applications.

The heat application will prove blood flow, help you relax, and relieve pain. You can either take a warm bath or shower, get in the hot tub, or use a heating pad. Just like with cold applications, never sleep with the heat on your lower back and apply heat for no more than 20 minutes at a time.

3. Do Your Stretches!

Stretching is so important for all parts of your body and especially for your spine to help relieve any tension causing lower back pain. Of course, always be careful when stretching and always do the correct poses.

Tight hamstrings can also play a role in lower back pain. Try to stretch your hamstrings twice a day for about 15 to 30 seconds, each leg to help loosen up your legs and lower back.

4. Release Endorphins

This might sound silly, but releasing endorphins is going to help your body relax and ease any back problem you are experiencing due to stress and tension.

You can achieve this by doing your favorite exercises a few days a week, practicing yoga, and getting in the habit of meditating. In addition to helping with lower back pain, releasing endorphins also helps with depression, improves your mood, and alleviates stress on the body and mind.

LaserTech Pain and Back Relief Center

If you are suffering from lower back pain and these treatment options at home aren’t helping, you should seek professional help from a specialist. The team at the LaserTech Pain and Back Relief Center will examine you and properly diagnose you so that you can start on the right treatment plan to get relief from lower back pain.