Four Free Ways to Relieve Back Pain

While nothing quite beats going to a professional for back pain treatment in Orange Park, FL, when you are dealing with intense back pain issues, that doesn’t mean there is nothing you can do on your own to help alleviate the problem. Here are four free ways to help you relieve back pain between visits to your pain management specialist.

Sleep Better – Sleeping can be hard when you have back pain. This lack of sleep can then make your pain feel even worse, creating a vicious cycle that is hard to break. To make sleeping more comfortable for you—and your back—we recommend lying on your side when you go to bed with a pillow between your knees to keep your spine in a neutral position. This helps to relieve some of the strain on your back.

Good Posture – It turns out that your mother was right all along—slouching is, in fact, bad for you. If you have poor posture, it can make your back pain worse. This is especially true if you also find yourself sitting for long periods. Make sure you sit upright, don’t slump, with your shoulders relaxed and your body supported against the back of your chair. Also, try putting a rolled towel or a pillow between your lower back and your seat, and always keep your feet flat on the floor.

Don’t Rest an Achy Back – In the past, doctors would likely prescribe some bed rest for back pain, but now we know that is one of the worst things you can do. If your back pain is bad, try not to rest for more than a day or two before you start moving again. Exercise is one of the most effective ways to quickly relieve back pain, mainly walking, swimming, and yoga.

Ice & Heat – Apply ice to the painful areas of your back to help reduce inflammation and pain. Try doing this several times a day for up to 20 minutes each time. After a few days, apply a heating pad or warm pack to help increase blood flow to the affected area and relax your muscles.