4 Ways to Relieve Chronic Back Pain at Home

Someone reaching out to touch her back in pain A huge portion of the American population experience some form of back pain. That’s not surprising, given that many Americans spend most of the day sitting bent over a computer.

And while pharmaceutical firms and medical practitioners advise you to take painkillers to manage your back pain, there are several natural methods you can use to ease the pain and even keep it from coming back.

1. Sleep well

You spend probably a third of your life sleeping, so it makes sense to invest in a good, firm mattress that provides support for your back. It’s best to sleep on the side to reduce pressure on your spine. However, if you’re a back sleeper, place a pillow under your knees. If you’re a stomach sleeper, get that pillow under your pelvis.

2. Exercise

A sedentary lifestyle leads to back pain, and being active eases the pain. If you’ve never exercised before, start with gentle, low-impact exercises, such as walking and swimming. Pay extra attention to your back and use a stretching tool for sports. Kinian recommends using a resistance band to do back strengthening workouts, such as rows, deadlifts, and lat pulldowns.

3. Try yoga

Research shows that yoga can help alleviate chronic back pain by allowing people to loosen their tight muscles, build strength, and increase their range of motion. Yoga also induces relaxation and deep breathing, which decreases the perception of pain.

4. Get a massage

Getting regular back massages helps improve mobility by relieving tensed muscles and easing stiff joints. When you get a massage, your body releases endorphins, also known as nature’s painkillers, to reduce the pain you feel on your back.

Back pain is a condition that affects almost everybody. Thankfully, most people don’t have to rely solely on medicines or pay for expensive surgeries to relieve their back pain. With these methods you can do at home, you can enjoy a comfortable, pain-free life.