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Tips To Manage Back Strain At Home!

Written and reviewed by
Dr. Shantanu Kundgir 85% (96 ratings)
MBBS, D.Ortho, FCPS
Orthopedic Doctor, Mumbai  •  15 years experience
Tips To Manage Back Strain At Home!

Pain management begins at home. Of course, your doctor is the expert you need to visit to check the possible causes and treatment methods to alleviate pain. However, sometimes, the pain can be managed effectively at home as well. For example, it is possible to manage back strain at home with the help of simple remedies.

Some of these remedies include the following:

  1. Ice is the best way: Back pain that is associated with inflammation or an injury can be treated with ice. You can also try using ice and heat alternatively. Use an ice pack for 20 minutes, followed by heat therapy for 20 minutes. This helps in regaining movement.
  2. Lying down is not the right thing: Lying on the bed is often thought to alleviate back pain due to strain. However, several studies indicate that people who are active and suffer from mild to moderate back pain levels actually end up experiencing less pain, compared to those who resort to bed rest. Unless your doctor advises you to stay in the bed for rest, it should not be practised for more than three days.
  3. Exercises ease the pain: Staying active is the best way to keep any pain at bay. This is especially true if your job is sedentary and you need to workout at least three days a week. If you think that you are not made for the gym, do not fret. Simple exercises can do wonders beyond imagination. You can try simple cardio exercises or even a brisk walk, to begin with. Swimming is another excellent way to exercise that keeps off back pain, helps you lose weight, and keep you stress-free.
  4. Posture means a lot: While other remedies definitely soothe the pain, it is important to tackle the root cause of pain in the right way. A bad posture is one of the leading causes of pain due to back strain. Avoid straining the back unnecessarily by maintaining a correct posture. From leaning at a wrong angle over the sink to leaning over the desk at your work, everything can cause back strain and pain. Keep off from the incorrect posture to ease the pressure off the back and neck.
  5. Become more flexible: Tensioned muscles cause tightness and eventually, back pain. To tackle this and improve flexibility, try this simple technique. Sit on the edge of the bed and ensure that the body is equally spread over the edge. You need to keep one of the legs on the floor, and the other extended. Stretch and lean forward. Your back has to be in a neutral position. Back pain can be at the peak when you wake up. Try this exercise to ease the movement through improved flexibility.
  6. Heels don’t let your pain heal: Heels can be a nice show-off but they are not recommended when you suffer from back pain. They can be a reason for back pain or they can also be the reason to increase or worsen the pain triggered due to various reasons. Shoes with heels of less than one inch are a nice choice. If heels are must for any reason, remove them as often as possible. For instance, remove your shoes and keep them under the desk when you are sitting.
  7. Stay off from smoking: Smoking is associated with several health issues. It also increases the risk of osteoporosis. People who smoke are at a higher risk of developing back pain, as compared to people who do not smoke.
  8. Use the weighing scale: Being overweight or obese puts a lot of strain and pressure on the back, thus causing pain. Keep a tab on your weight. The ways to put off back pain are simple and if you are determined, you can see improvement faster.
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