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Six Simple Home Remedies To Relieve Back Pain

Knowing home remedies for back pain can allow you to integrate drug treatments with non-drug alternatives when thinking about how to reduce back pain. Perhaps approaching the problem from different points of view can give you the opportunity to return faster, move freely, and get back to doing what you like best. Back pain is widespread. You can find out more about the causes of back pain here, and by continuing to read this article, you can find helpful tips on dealing with the problem while staying safely at home.

Home Remedies For Back Pain Relief

Whether you need remedies for low back pain, called low back pain, or you need treatments for high back pain, so-called back pain, there are several possibilities. Some alternatives to consider are: 

  1. Improve your posture 
  2. Foam rollers  
  3. Heat treatment
  4. Take care of your diet 
  5. Adjust your sleeping position 
  6. Stretching 

You can find more information on each of these proposals below, so take a look and see what might be the most suitable solution for your needs.

Improve Your Posture

Improving your posture can make all the difference when thinking about getting rid of back pain. Some elements to consider are:

  1. When you sit down, ensure the chair supports you and that your hips are higher than your knees. Avoid seats that are too low or soft, such as sofas. 
  2. Keep your neck upright, and don’t bend it forward.
  3. When working at your desk, avoid making excessive twisting movements. Keep your keyboard, mouse, and phone close at hand. Elbows should be level with the desk, with the chair well positioned under the desk. Place a pillow or rolled towel on your lower back if you need extra support. 
  4. When driving, take frequent breaks and get out of the car to stretch. Maybe try some stretching as well.

Foam Rollers

Foam rollers are a popular choice for relieving pain in the back muscles. The rollers perform a self-massage on the back muscles through the pressure exerted by the body’s weight. Once you’ve got yourself a foam roller, you can find plenty of exercises to do. You can start lying on the roller and resting your spine with your knees bent. Extend your arms towards the ceiling, palms facing inward, and then rotate your arms, first in one direction, then in the other. As you do this, he raises one leg, straightens it, slowly lowers it, and switches to the other leg.

Heat Treatment

Applying heat to the back can provide relief from back pain. Applying a hot water bottle to the painful area can act as a remedy for lower back pain, as well as taking a hot bath while remaining in the water for a long time to relax the muscles. The heat favors the supply of blood and oxygen to the contracted muscles, favoring their relaxation.

Think About Your Nutrition

Eating a balanced diet is always helpful to ensure your body gets all the nutrients it needs to strengthen and defend itself without gaining weight. Excessive body weight can put a strain on your back. Losing those extra pounds is a great way to relieve your back. 

Adjust Your Sleeping Position

Sleeping on a mattress that gives the body the proper support is essential to fight back pain during the night. Finding the right texture to relieve your back while keeping the body supported, regardless of the position in which you sleep, is crucial. It would help if you tried to keep the spine in a straight position, avoiding using too many pillows, which can overstretch the cervical spine. Consider placing a pillow between your knees if you sleep on your side or below your knees if you sleep on your back.


The spine is designed to move, so restricting excessive movement can worsen the pain. Try some simple back stretching exercises to reduce back pain and rediscover the joy of driving. Remember to move slowly. Never force your body with excessive stretching or that causes you pain. Do the exercises on a flat, stable surface.


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