General Health

Can I treat back pain at home? | Updated 2023


Almost everyone suffers from back pain at some point.

It can be mild or severe, last a short time or last for years – but it affects everyday life. Lower back pain usually resolves on its own, with or without medical treatment, within four to six weeks. Many cases can be treated at home with self-care and home remedies.

Before we delve into home remedies for back pain, it is important to know when to seek medical help for back pain.

If the pain does not improve within 72 hours and if back pain is accompanied by the following symptoms, a doctor must be consulted:

  1. Injury
  2. Severe back pain that does not allow movement day or night
  3. Numbness in the foot, leg, groin or rectal area
  4. Lower back pain that persists down the leg and below the knee
  5. Fever, nausea, abdominal pain, weakness and sweating
  6. Loss of bladder or bowel control
  7. Unexplained weight loss
  8. History of steroid medication, substance abuse, IV medication

If the above symptoms are absent, back pain can be relieved with home remedies and care without doctor intervention.

If you have the above symptoms, do these spinal tests

Home remedies for back pain

#1 Rest

The first step in relieving back pain is to rest it for the first 48 hours after the pain begins.

However, prolonged inactivity is discouraged. The activity level can be gradually increased. In fact, once the stabbing pain and spasms subside, getting up and moving around can ease back stiffness and pain.

#2 Ice or heat treatment

Applying ice or heat to the painful lower back area will help reduce swelling and inflammation and relieve discomfort. It is recommended that ice or heat applications be used several times a day for about 20 minutes within the first 24 to 48 hours after the onset of back pain.

The application of heat dilates the blood vessels, which increases the oxygen supply to the back and reduces muscle spasms. Heating pads and disposable heat wraps can be attached to the lower back.

The cold treatment reduces the size of the blood vessels and therefore the blood flow to the area and reduces swelling, a method that may seem painful at first but will relieve deep pain. Commercial ice packs can be used or a package of frozen vegetables can also be sufficient.

Although simple back strains do not induce capillary hemorrhage, the application of cold is recommended in the first 24 hours as a safety measure (especially if deep tissue injury occurs) (early application of heat can increase and increase pain by dilating blood vessels). blood flow to injured tissue).

#3 Over-the-Counter Painkillers

Uncomplicated musculoskeletal back pain affecting the sciatic nerve can be treated with over-the-counter medications, such as aspirin or ibuprofen, to provide adequate relief. Most cases of back pain resolve within a few days.

However, this drug should not be continued for more than a week at a time; If the pain persists, medical help must be sought.

Continued or excessive use of nonsteroidal anti-inflammatory drugs (NSAIDs) leads to side effects such as nausea, vomiting, constipation, diarrhea, loss of appetite, headache, rash, edema, ankle swelling, and more serious side effects such as kidney failure, liver failure, ulcers, and prolonged bleeding after an injury.

#4 exercise

Generally, once the initial intense pain subsides, a person with back pain is ready for gentle physical activity and exercise. Exercise is important to reduce back pain, but also to aid recovery, prevent re-injury to the back, and reduce the risk of disability from back pain.

The easiest exercise to start with is walking.

A physical therapist may recommend stronger exercises to further strengthen the back muscles, abdomen, and legs. These include stretching and core stabilization exercises (muscles that support the core or core that support the spine).

Core strengthening has several benefits that can prevent future instances of back pain. These include improving posture, body balance and reducing the risk of injury.

Two exercises that can be performed to boot into recovery mode are:

  1. With hands and knees on the floor, the back is arched up and down several times with slow, deliberate movements. This contracts and relaxes the abdominal and back muscles along with the extension and flexion of the spine, loosening the spinal joints and toning the core muscles.
  2. Lying on your back with your knees bent, feet flat on the floor and arms at your sides, the body is lifted off the floor and forms a bridge. The feet and shoulders carry the body weight. This movement is repeated several times.

A healthy weight, good posture and regular exercise can reduce the risk of back pain. Care should be taken when bending or lifting, sleeping (must be on a firm mattress) and sitting (in supportive chairs). Although the initial period of rest is essential to managing the pain, being inactive in bed for several days only makes the pain worse. It is important to follow the simple home remedies listed above.

If the back pain is accompanied by the above symptoms, consult the best orthopedist in India or make an appointment with Credihealth
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