How To Relieve Lower Back Pain At Home!


Here Is How To Relieve Lower Back Pain At Home!

Whether it is a pull, a sprain, or an injury all back pain sucks! It can completely reek havoc on your life, both physically and emotionally. Not to mention the cost in lost wages, medications, and treatments and therapy!

You see I know this because I have two injured disc in my lower back. Believe me when I tell you I have been through it all. That is what lead me to write an article on How To Relieve Lower Back Pain At Home.

After doing my own research, surgery was out of the picture for me. I have chose to go with a holistic approach for as long as humanly possible. I can not say whether you should opt for surgery or not. That decision is all on you.

X Ray - Specialist - MRI Machine

Here’s What I Can Do For You!

What I can do for you is share some of the best home remides I have found in my 10 years of living with this injury. I have shared this with others, including those that have already had surgery and found themselves still suffering.

I am going to share some basic things with you first. Then I am going to share the three most significant things that have helped me.

All of these things have become a routine part of my life. However they have also allowed me to live life and continue doing the things I love.

Don’t get me wrong, I have my days. The pain gets me sometimes, but that is usually because I do something stupid.

When you have back pain you have to remain aware of what you are doing, and every once in awhile I miss that part!

Relieve Lower Back Pain At Home!

There are a handful of simple and basic things you can do to relieve your lower back pain. I have found that usually these first few things work best if you combine them together in some fashion.

For someone with a sprain or pulled muscle these will more than likely have you feeling better in less than a week. Depending on how bad the strain or pull is and how fast you begin to address the issue.

For those that have a more serious injury these will prove to help. However they are in no means a fix by any stretch. These steps will provide you with some relief though, and any relief is great!

Over The Counter Pain Revilers

Over The Counter Pain Relievers

The first and most obvious step would be over the counter pain revilers. I prefer Ibuprofen(Advil) or Naproxen(Aleve), the reason is that both possess anti inflammatory properties. With any type of injury or strain, inflammation is your enemy!

Don’t over do it with these pain revilers though. They both can mess with your stomach and Ibuprofen has been shown to increase your heart rate.

Follow the directions and stay safe, “Over The Counter” does not mean go “Over The Top”.

In my experience aspirin and Acetaminophen did not have much of an affect on the pain. These seem to be better for relief from colds and illness. Also they do not do much for inflammation.

Hot And Cold Therapy For Lower Back Pain

You might find different opinions on this topic. However in my experiences they both help equally in their own right. You can use heat or ice to relieve your lower back pain, each has it’s benefits.

Don’t underestimate the power of simply applying cold and/or hot packs to help reduce your lower back pain and trigger the healing process.

I will warn you to not jump from one to the other in rapid fashion though. I have learned this the hard way, allow a little time before switching your approach.

Heat Therapy For Lower Back Pain

There are two primary benefits found in using heat therapy to relieve lower back pain.

First heat stimulates blood flow. This means that your body flushes the area with nutrients and oxygen carried in the blood stream. This is great for the muscles and tendons in that region of you back.

The second benefit is that heat inhibits pain messages from being delivered to the brain. Less messages received by your brain means less pain sensitivity for you and that is a good thing!

You have the option to use many approaches for your heat therapy. A hot shower or bath, as well as soaking in a hot tub can help greatly. Also you can use a heating pad or hot water bottle.

In my opinion you should apply your preferred heat for 20 to 30 minutes. Then wait about that same length of time before you reapply the heat source.

In a pinch you can even opt for a sports cream like ICY Hot, but here again don’t over do it!

Hot Tub and Ice Bath

Cold Therapy For Lower Back Pain

As with heat therapy there are two primary benefits found with using cold therapy to relieve lower back pain.

The first one here is that cold reduces inflammation. You know the enemy of almost all injuries including those of the lower back!

Secondly cold therapy acts like a local anesthetic. It helps to delay and disrupt nerve impulses. This helps to prevent the nerves from spassing out and creating pain.

Some great options for cold therapy include ice packs and ice bags. Now this might sound a little crazy, however it works great! I have found that using bags of frozen peas or corn work amazingly for icing down aches and pains!

If you are really bold, and you have the means to do it. Taking an ice bath also works really well for cold therapy. I must tell you that this is not for the faint of heart, just saying.

When icing your self down you should only keep the ice on for about 15 minutes at a time. I go with 15 on and 15 off for about an hour. Also do not apply the ice pack directly to your skin, wrap it in a small hand towel or something similar.

Miscellaneous Tips For Treating Back Pain At Home

When I think of how to relieve lower back pain at home, there is one position that comes to mind immediately. It is kind of like putting yourself in traction.

First lie on the floor at the base of your couch or a chair. Place you feet and calves up onto the couch, lifting your legs above your head. The idea is to slightly elevate your hips.

Back Pain Relief Position

This allows your lower spine to stretch and decompress a little. You can hold this position for up to 30 minutes or so and then let your back rest for a bit. Preforming this a few times a day will help to reduce the pain and discomfort in your lower back.

There is one more thing that I want to mention before we move on to my top three home remedies for lower back pain. Make sure you do not skimp out when it comes to your shoes and your bed.

My dad once told me to always make sure I bought good shoes and a good bed. Because if you are not in one, you are in the other! Makes sense right?

Get An Inversion Table!

These bad boys are amazing! I own a Tetter Hang Ups ep-560 and I love it. I would have to say that this is my most valued possession. You might talk me out of a lot of things, but this is not one of them!

Tetter Inversion TableI realize that at a cost of $300 – $500 it might not be practical for everyone.

Let me point out that you can get them cheaper on eBay, and there are other lesser priced brands.

Tetter just happens to be what I have. Just be sure that the model you get is sturdy!

I also realize that not all injuries will allow inversion. So please check with your health care provider to ensure that you can indeed use an inversion table.

There are a ton of studies that would indicate that inversion is a great way to get rid of lower back pain. Don’t worry, you do not need to go completely upside down to benefit from this. I usually invert to only about 60 degrees.

Once you get used to it, there is nothing to it! You just hang out for 3 to 10 minutes once or twice a day. I promise this will make all of the difference in the world!

The One Two Punch: Stretching and Strengthening!

So it is obvious that I love my inversion table. However it is only one piece to the puzzle. The two main pieces are the stretching and strengthening practices that I have made a daily part of my life.

When I first injured my back things changed in a hurry. I quit doing everything, working out, swimming, and going to the park to play some ball. All gone in a blink of an eye.

Swimming Basketball And Weight Lifting

I would grind through work, come home and lay around. This went on for months and two things happened. First I quickly became a couch potato.

Before I even realized it I was 30 pounds heavier. All of that extra weight only added to the pain and discomfort that I was experiencing. Along with the weight gain, I was also becoming weaker all around.

The second thing that happened was that I sank into a state of depression. This was almost as bad as the original injury.

I didn’t want to do anything or go anywhere. It even got to the point that i did not want to be around anyone.

I wanted to mention these two things because it all happened without me even realizing it. It is vital for your overall well being that you remain active to some level.

I also wanted to point out that if you are already in this rut. There is a way out! I will share that with you at the bottom of this article!

If you are just at the beginning of your journey down Back Pain Lane. I want to help you avoid falling into this vicious cycle and trap!

Illistrated Stretches

Stretching For Lower Back Pain

When you suffer from back pain it is often made worse by tight back muscles. As your muscles become tighter they do not work together as well. When this happens your muscle can often pull each other of their proper alignment.

Guess what, when your muscles are out of alignment they pull on your joints and your spine. This pulling of the joints and spine will definitely add to the pain and discomfort of your back pain!

Now almost all fitness experts agree that you should warm up before you stretch. But often when you suffer from a back injury you may need to stretch to even get moving.

The key here is to start out slow and easy. Remember that you are not in a competition. Preform some basic stretches and hold the for about 8 seconds. As you begin to loosen up you can go a little further and hold for a few extra seconds.

The Word Slow On Pavement

After you have been up and active for about an hour, take a few minutes and stretch again. Now you have warmed up your body a little and you can preform some deeper stretches that will help to free up your muscle more completely.

There is no limit to how many times a day you can stretch your back muscles. I take a few minutes every two hours or to so to stretch. This keep my muscles loose and relaxed all day long.

If you are not sure which stretches you should be doing for your lower back? You can check out some of the best stretches that I use every day. I would like to share a few of them with you right here: Stretches That Help Lower Back Pain.

Strength Training For Your Lower Back

It was not until a few years had passed before I began to address my weakened back muscles. This was a mistake that I made and I want to help you steer clear of it.

This would be the single most important decision I have made since hurting my back in the first place!

Here again you are going to want to go slow. Your mind will tell you that you can still do everything you used to do. But trust me when I tell you that your body will let you know otherwise!

Walking is a great place to start. Begin with a mile and gradually try to improve the time you can walk it in. Then you can begin to add a half a mile a week to each daily walk.

Walking up hill and up stairs are both great ways to add strength to you back and lower body. After two weeks add some basic calisthenics to your daily routine. Things like lunches and leg lifts.

Dumbbell Workout Exercises

Squats and lunges are other great things to add at this point, but no weights! Not yet. Don’t be in a hurry the idea is to build your core strength so you can move onward and upward from there.

After a couple of weeks of being back in action you can add resistance training. You don’t need a lot of weight at this point so a set of simple dumbbells would be perfect.

If you are stuck for ideas on exercises you can do at home to strengthen your lower back. I have a few ideas that I would like to share with you. You can check them out by visiting this page: Home Exercises For Lower Back Pain

Here Are A Few Thoughts To Leave You With

At the time that I had begun my journey to regain my core strength and get back in shape. I was seeing a Sport and Massage Therapist named Sherri. This woman was like a miracle worker!

Sports Massage Therapist

So when I began to ask her for advice Sherri told me she had a training program that she wanted me to try out. The program was created by a former partner and colleague of hers.

He is an injury specialist and exercise Physiologist and Kinesiologist named Rick Kaselj MS.

The program he created is called Fix My Back Pain. Trusting in Sherri, I went ahead and got the program. Worst case scenario is it would be a few more dollars wasted on chasing relief.

Being a digital program it only cost around $20, so I figured why not?

Ladies and Gentlemen that might just be the best twenty I have ever spent in my entire life!

It turns out that Rick really knows what he is talking about. In addition to that his approach to helping those with back pain is unlike any other therapist I had ever worked with.

The best part is that you can do it from the comfort of your own home! No need to go any where, just turn on your computer and off you go.

If you would like to learn more on this amazing training program you can visit my full review by clicking on the link below.

If you are suffering from an injury or back pain of any kind I highly recommend that you check it out.

Fix My Back Pain Package Image

Look at one point in time I was not a believer either. However Rick and his program have helped me get my life back and I think he can do the same for you!

If you like to read more on lower back pain. Please check out these related articles.
Stretches that Help Lower Back Pain.
Home Exercises For Lower Back Pain.

I Would Like To Thank You For Stopping By & Visiting Us!

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Thanks for checking out my article: How To Relieve Lower Back Pain At Home!

Brendon Bryce


2 thoughts on “How To Relieve Lower Back Pain At Home!”

  1. I know how you feel! When your back hurts, it’s so easy to just lay around and not move. But inactivity is the worst thing! I also really like the inversion tables. Do you have any brands (on a budget) that you recommend? Thanks!

    • Hey Ciara!
      There are many different companies that manufacturer inversion tables out there. Just beware as they are not all made with an equally quality standard. It is very important to get a good stable model that you feel safe on.
      That said, for anyone on a budget, the Innova ITX9600 Heavy Duty Inversion Therapy Table is a great choice. You can find it on Amazon for around $110. It is a very good inversion table for the price. Innova also has a few other models that are less than $200, so I am sure that they have a model that will fit into your budget.

      Ciara check them out and let me know what you think.

      Thanks for the visit and for sharing your thoughts!



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