6 Effective Ways to Reduce Back Pain at Home

6 Effective Ways to Reduce Back Pain at Home

Are you experiencing back pain and discomfort? Do you find that you can’t sit or stand the way you used to without feeling throbbing, aching, or sharp pain? Back pain is one of the most common ailments in the US, affecting more than 60 million people each year. For some, back pain is so severe that it serves as a complete interruption to their way of life. For others, it’s constantly in the background—even though some people are able to complete their regular activities, their pain and discomfort is always present, decreasing the quality of their life. If you suffer from back pain, here are 6 effective ways to reduce back pain at home:

#1. Strengthen your muscles.

One of the fastest and most effective methods for decreasing back pain and discomfort is by strengthening your muscles. When the muscles are weakened and strained in the back, they can create strain for other parts of the body, leading to pain. By improving the strength of your muscles, it can help you to determine whether muscle weakness is contributing to your pain, or whether it’s the bones and joints that are creating discomfort.

If your bones and joints are misaligned and causing back pain, building muscle will not eliminate the discomfort.

To build muscles in your back that will help to support upright posture, practice deadlifts, pull-ups, pull-downs, rows, and push-ups. Ensure that you start slowly and stop if you experience any kind of pain during exercise.

#2. Practice stretching.

Another condition that can contribute to back pain is frozen and stiff muscles. Muscles are an important part of holding the body upright and creating good posture. When muscles are not warmed up and used regularly, they can become tight and restricted to certain positions. Frozen and unstretched muscles can also create pain when changing activities, for example, after waking up and getting started for the day, you may find that you feel back pain. Without stretching in between the activities of sleep and wakefulness, your muscles may have a difficult time adjusting to the change.

To counteract frozen and stiff muscles, practice stretching. Select stretches that are comfortable and target your back muscles, including knee-to-chest stretches, bridges, cat and cow, and seated back rotations. When you reach the peak of the stretch, gently hold for 30 seconds. Stop if you ever feel pain, and for maximum effectiveness, continue your stretching daily for at least a week before you gauge the results.

If you find that stretching doesn’t help to relieve your back pain, consider that the bones and joints of your spine may be misaligned and in need of treatment.

#3. Change your sleeping position.

You spend a lot of time in bed, and your sleeping posture sets the tone for your entire day. It’s important to periodically check your sleeping position and ensure that it is supporting your spine and back sufficiently and not creating any strain that your body has to compensate for during the day.

Whether you’re a back, side, stomach, or combination sleeper, there are tools available to help you support your body during rest. Test your sleeping position by recreating the position you most commonly wake up in, as well as how you fall asleep. Ensure that your spine is not twisted, kinked, or curled, and that your neck is in line with your shoulders as much as possible.

If you notice that you’re experiencing pressure points or uncomfortable points of contact between your body and your mattress, consider upgrading your sleeping space to remove obstacles that might be contributing to pain (like an overly stiff or soft mattress). To help determine whether your sleeping position is contributing to your back pain, pay special attention to how your back feels immediately upon waking up.

#4. Create an ergonomic workspace.

Ergonomics refers to efficiency—an ergonomic workspace is one that runs as efficiently and healthfully for your body, because it supports your body’s unique needs. Whether your job is stationary (for example, seated at a desk) or active (for example, lifting, bending, or standing) there are ways to support the ergonomics in your environment.

With good ergonomics, the goal is to ensure that your body can perform whatever activities it is performing with the least amount of discomfort possible. If, for example, you work at a desk, this means your computer should be at least one arm’s length away from your face, and the center of your screen should be level with your face. Your arms should be able to bend at a 90 degree angle when typing on your keyboard, and your seat should allow both feet to comfortably reach the floor.

Creating an ergonomic workspace makes you more efficient because you are more comfortable in your workspace. When possible, speak with an expert to ensure that your posture and comfort are supported properly in your workspace.

#5. Modify where you sit.

Whether you commute each day, sit at a desk, or sit on a couch to enjoy television, at some point during the day, you spend time sitting.

Sitting is highly influential on the development and maintenance of your posture. When you sit down, your body relaxes and molds to the furniture that you’re using for support. Poor posture in a seated position can train your muscles, bones, and joints to be unbalanced when you stand and go about your day.

To maintain good posture in a seated position, ensure that you have proper support in your low back and against your head. Do not slouch, hunch forward, or place your head further forward than your chest. If sitting upright feels uncomfortable, supplement the space with pillows to ensure that you can sit upright comfortably.

#6. Use the exercises and tools prescribed by your chiropractor.

While some back pain can be the result of strained or tense muscles, back pain is frequently caused by misalignment in the bones and joints of the spine. This is a chiropractor’s area of expertise, and your chiropractor can help you treat misalignment.

If you’re looking for back pain relief in Lithia, FL, Dr. Justin Scott of StrongLife Chiropractic can help. Whether you are experiencing back pain or are seeking neck pain relief—or if you’re looking for posture correction and scoliosis therapy in Lithia, FL—Dr. Scott’s focus on corrective chiropractic and pain relief chiropractic helps to guide the individualized and personalized care that StrongLife Chiropractic provides.

If you’re ready to start the journey toward the back pain relief you’ve been looking for, contact us today to get started.

Justin Scott Chiropractor

Dr Justin Scott, DC

Chiropractor and Clinical Director
StrongLife Chiropractic

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