In case your back pain is associated with numbness and weakness of limbs, incontinence of bowel or bladder, you should seek your doctor without hesitation. If you are suffering back pain after sitting in your office chair for prolong period of time, you can consider appropriate back support. Back support pillows and back support belts are simple yet fantastic ergonomic products for supporting your back and preventing further pain. If you’re suffering from back pain in terms of tightening and aching muscles or strain, there are a range of home remedies to treat it. Here are a few simple home remedies which should help reduce your back pain:
- Apply an ice pack – Using an ice pack within 24 hours of injury can help reduce any inflammation. Try and apply the ice pack for 20 minute periods with 30 minute breaks in between.
- Have a hot bath – If you’re still in pain after 24 hours, an ice pack will not help. However, heat may help increase the elasticity of your muscles. Soak in your bath tub with hot water for about twenty minutes to help relieve your pain. Be aware if you are pregnant, you shouldn’t bathe in extremely hot water as it can increase your risk of miscarriage.
- Keep moving – The old advice for back pain was to get as much bed rest as possible, in fact some doctors still suggest this. Modern research has shown that lying down for any extended period can actually worsen your back pain and keeping active is the best option for your back. If you really feel desperate to rest your back, you should lie flat on your back with two pillows beneath your knees. It is not recommended to spend more than three days in bed as prolonged bed rest weaken your muscles and thus more prone to pain and injury.
- Ergonomics – Is your chair ergonomic? Does it have proper back support? If not, invest a back support pillow. They are usually inexpensive and easily available online.
- Moving heavy – Avoid moving heavy objects by yourself. If you don’t have helping hands, use trolley, cart and back support belt.
- Buy a new mattress – Make sure your mattress isn’t making your pain worse. If you have a soft or sagging mattress your back problems may be worsened. You need a hard well-sprung mattress to keep your back healthy.
- Sleep – When your back muscles are strained you need as much good rest at night as you can get. The best position is sleeping on your side with pillows between your knees. If you prefer lying flat, consider a hard surface.
- Relax – Back pain is often partly due to emotional stress. Learn and practice a relaxation technique and spend a few minutes every day dedicated to your relaxation.
- Get a massage – If you’re lucky enough to have a friend or family member who can perform a good massage, ask their help! Otherwise, consider paying a professional masseuse to massage the tension out of your back.
10. Take aspirin – Taking two aspirin or ibuprofen may help relieve your pain. You need to check you are allowed to take these medications. Some people including pregnant women and people with existing health conditions shouldn’t take medicines without checking with their doctor.
If you’re experiencing tightening and strains in your back try any of these methods to see if they help your pain. However, if you’re experiencing serious pains, weakness or numbness in your legs or any issues with your bowels you need to see your doctor immediately.
