Tips On Dealing With Back Pain At Home

Have you been experiencing intermittent or constant back pain? Whether it’s been caused by an injury or an unknown reason, learning to cope with the pitfalls of back pain can be irritating. Getting through the day without pain is hard and finding ways to cope, especially while at home can be a challenge. Here are just a few home remedies and tips that may be able to help you manage your pain a little better.

back pain

Physical Rehabilitation

Initially, you should visit your doctor for a complete wellness checkup and see where your back pain is stemming from. It could be a sign of an underlying medical issue that needs prompt attention and treatment. If your back pain is derived from an unknown cause or is the result of an injury or strain, your doctor may recommend physical therapy. A physical therapy session can allow you to:

  • Improve overall range of motion.
  • Help alleviate pain and discomfort.
  • Relieve stress on affected joints and muscles.

Your physical therapist will teach you exercises that you can also do at home, such as stretches and repetitive exercises from the comfort of your own chair or bed. Utilizing these routines will help you regain strength and also help you combat chronic pain triggers. He may also suggest at-home aids for your recovery, such as new versatile lift chairs or a shower chair to help reduce strain when standing up.

At-Home Aquatic Therapy

One way to help relieve back pain at home is to engage in some form of aquatic therapy. Utilizing water therapy to help with pain also takes the pressure off of tired, aching and painful joints as well as the lower back area. Eliminating weight bearing techniques while you’re under the weather allows your muscles to still get a good workout but without all of the pressure of your weight on a specific area. Combining heated aquatic therapy through hot tub jets or a high- temperature bath can also soothe your tired, achy back, while still improving the blood flow to your muscles at the same time.

Back Pain At Home

If you don’t have a pool, joining a gym that has one can help you get some aquatic rehab and possibly one-on-one therapy for a few hours a day.

Routine Exercise

Maybe your doctor suggested that you get more exercise to help improve your overall condition. While the last thing you may want to do is put strain on your back, pain management at home can actually help you work through and control flare-ups. Start off with low-impact exercises such as walking in place or climbing a small set of stairs carefully and repetitively. Work through the pain and minor discomfort until you build your muscle strength.

Exercise also helps to control anxiety levels and combat depression that may also accompany chronic pain issues.

Be sure to get doctors approval before starting any type of exercise.

Stress Relievers

Dealing with back pain day in and day out can lead to a stressful lifestyle that actually makes your back pain worse and inhibits the overall healing process. Finding ways to combat stress is important. You should focus on doing things that you enjoy that bring a sense of peace and purpose to your life. This could be:

  • Finding a craft or hobby to indulge in or a project to complete.
  • Practicing yoga or some form of meditation.
  • Having friends and family come over for the day.
  • Music therapy or playing an instrument.
  • At-home back massages to soothe tired muscles.
  • Hot and cold packs to help soothe as well as numb your back.

Back Pain At Home

No matter what you decide to do to help relieve stress, find something that you’ll enjoy and that really takes your mind off of the pain that you’re dealing with. Stress relievers can also be combined with routine therapy sessions that help people deal with chronic pain. Choose a psychotherapist who specializes in pain control coping techniques and pain management care. They may be able to give you some helpful tools and tricks that will help you cope with pain and the related stress associated with it.

Dealing with back pain doesn’t stop at home. Venturing out among society, getting back to work and engaging in extracurricular activities with friends and family can be grueling when you have flare-ups. Combining multiple ways to cope and work through the peaks and valleys of your pain will make it easier to manage both at home and while you’re away.


The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.

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