At Home Lower Back Pain Treatment

A sore back can debilitate the most fit of persons, be they construction workers or body builders. There are times when your back may give you signs that it is wearing out. In other cases, you could feel fine one moment and then collapse into spasms the next. For either case, there are ways to relieve back pain at home, hopefully, preventing further damage until you can see a professional.

  1. Resting Positions

    • There are two resting positions that you can do to relieve back pain, especially at the onset. In one position, you should lie on your back with legs stretched out and arms by your side. Place a pillow behind your head and a pillow or blanket underneath your knees, causing your legs to form a slight angle. In this position, your spine should be completely flat on the floor.

      Another position involves the use of a chair. This position is especially beneficial to relieve lower-back pain. Put a pillow on a chair. Lie on your back with arms to the side and a pillow underneath your head. Rest your calves on the chair so that your upper legs are perpendicular to the floor.

    Stretching

    • For minor pain or muscle strains, stretching your back or supporting muscle groups can relieve tension. A piriformis muscle stretch can help relieve lower-back pain. This is performed by lying on your back with your left leg up with the foot on the floor and your right ankle on top of your left knee. This forms a hollow triangle. Make sure that your lower back is flat on the floor. Inter-clasp your fingers behind your left mid-thigh by putting the right hand through the hollow triangle and left hand around the thigh. Pull up until just before your lower back leaves the floor. You should feel the stretch through your left leg buttock. After 30 seconds, switch legs.

      There is also a standing stretch that resembles a yoga position for elongating the spine. Stand with your knees slightly bent and feet slightly shoulder-width apart. Bend over at the hip joint, bending your knees as much as you need to in order to touch your feet. Place your hands underneath the respective foot. Put a slight grip with your fingers on your large toes and slowly start to straighten out your legs as much as you can. Breathe deep as you do this, and hold your position for at least a minute before slowly rising to standing position.

    Ice

    • Ice treatment can also be applied to your back. For ice therapy, you'll need someone to help you do it. Ice should be placed in a hand-sized bag that won't leak but can still feel cold to the touch. Lie on your stomach and have your helper rub the bag in a circular motion along the sore parts of your back, especially where the nerve impulses are most frequent.