Manage back pain at home

Updated on: 14-07-2024

Manage back pain at home

Our bodies are designed to move. We have joints and muscles that were made to bend and stretch, not sit at desks all day.


Back pain is a common ailment that affects a large number of people. It is one of the most common reasons for missed work, and it can be hard to manage. It can affect people at any age, but it is more likely to affect those who are older or who have pre-existing health conditions.


Bad posture is one of the leading causes of back pain

There are many factors that can lead to back pain. One of the most common causes is bad posture. Many people have a hunched back, which puts a lot of pressure on their spine and can cause pain in the neck and lower back.

The good news is, correcting your posture can help relieve your back pain.

The following are 3 simple postures that can help you correct your posture and reduce back pain.

  • 1) Sit up straight with a good posture- this will help you to avoid slouching in your chair.
  • 2) Keep your knees at a 90 degree angle and your feet flat on the ground- this will help you to avoid sitting cross legged or with one leg on top of the other.
  • 3) Keep your head level with the horizon, do not tilt it up or down- this will help you to avoid neck pain by not stressing out muscles in the neck and spine.


Natural remedies to ease back pain

There are many different treatments for back pain, including medication and physical therapy. But there are also some natural remedies that you can try out as well. Exercise is one of the best ways to relieve back pain because it strengthens your core muscles and relieves pressure on your spine. The following exercises are some of the best options for back pain relief:

1) Lower Back Stretch

2) Stretches for Upper Back Pain 

3) Hamstring Stretch

4) Calf Stretch

5) Hip Stretch

6) Shoulder Stretch

Exercises and fitness to help your back

The exercises to prevent back pain are important because they can help to improve your mobility and reduce the risk of future injuries. These exercises are a great way to improve your mobility and lower the risk of future injuries. To prevent low back pain, it is important that you keep your core tight and engage your glute muscles while performing these stretches.

These exercises can be done at home or at a gym and should be done routinely to improve your mobility and keep your spine healthy.

The exercises that are recommended for people who have had low back pain in the past include:

- Stretching: This exercise can be done by sitting on the floor with your legs stretched out in front of you, then bending forward as far as you can go without causing any discomfort. Hold this position for 10 seconds and repeat 5 times.

- Walking: This exercise involves walking on a flat surface for 10 seconds and then repeating 10 times.

- Back extensions: Lie on your back with your knees bent and feet flat on the floor, then slowly extend your legs to the ceiling, keeping them straight until you feel slight pain in your lower back. Hold this position for 15 seconds and repeat 5 times.

- Wall push ups: Stand against a wall. Place your hands against the wall and slowly push, then lower yourself back to the starting position. Repeat 10 times.

- Side plank: Lie on your side with one hand under your head and the other arm bent behind you for support, then raise and lower your top arm in a smooth arc to keep it close to your body as you lift and lower it