5 Self Care Methods to Ease Back Pain

July 22, 2018

So, you hurt your back; now what?

If your back pain is severe enough to interfere with your personal life or your ability to do your job, it is a smart idea to see a chiropractor for an evaluation and an adjustment. Yet, if the back pain is mild or moderate, you can often find relief through practicing these five self-care methods:



If you injure your back while doing a strenuous activity, you should (obviously) avoid that activity for a little while–especially if it happened on the job. Take a few days off to give your back a chance to start healing and to avoid aggravating the injury. Be careful to not take it too easy, though, as resting for more than 3-4 days can actually prolong the healing process or even make it more difficult.


Modify Your Activities

If your back pain is worse while standing, avoid those activities that require standing for long periods of time or modify them so that you can do those activities while sitting instead. Activities that can easily be modified by sitting in a chair include: washing dishes, making dinner, and folding laundry. If you find that sitting is more uncomfortable than standing, you can also modify those activities, like working on a laptop, by purchasing a standing desk.


Heat/Ice Therapy

Using both heat and ice therapy can immensely help your back pain without the use of medication. Heat can relax tense muscles and increase blood circulation, which will help your muscles heal faster. Use an electric heating pad or hot water bottle at home, and an adhesive heat wrap while you are driving or working to have constant relief. Additionally, ice will help reduce inflammation in your back, so you can apply an ice pack wrapped in a towel to any areas that are swollen.


Yoga Poses for Back Pain

Another all-natural option you can try for back pain relief is yoga. There are a number of poses you can try that will gently stretch and strengthen your back muscles. Some of the most popular poses that people use for back pain include: downward facing dog, upward facing dog, low lunge with backbend, seating forward fold, seated spinal twist, lower back clasp, and the sphinx pose. Check out this article for information on how to execute these poses and what muscles each of them specifically target.


Ready to find relief? Chiropractic spinal decompression therapy could help with your back pain. Click here to learn more.