If you find yourself with an aching back at the end of the day, you are in good company. According to the National Institutes of Health, 80 percent of adults suffer from lower back pain at one time or another during their lives. While back pain can be indicative of serious underlying medical issues, oftentimes it is related to a sedentary lifestyle, weight gain, poor posture, or mental stress. In these cases, there are steps you can take at home to relieve your lower back pain and prevent future pain.
15. Alternate the Use of Cold Compresses and Heat
Ice and heat act in different ways to help with back pain. Ice causes blood flow to the area to decrease, which also reduces inflammation and swelling. Heat increases blood and oxygen supply to the area, which reduces pain. Try applying an ice pack or bag of frozen vegetables to the area for 10 to 15 minutes, followed by taking a warm shower or wrapping a hot water bottle in a towel and applying it to your back for 15 to 20 minutes.
14. Apply Pressure
Massage can be a great way to obtain relief from back pain. If a trip to the spa isn’t in your budget, try using a tennis ball to apply gentle pressure to the painful areas of your lower back. For sciatic nerve pain, simply lie on the floor with your knees bent and place the tennis ball under your lower back, moving until you find the tender pressure point area. Stretch out one leg at a time, allowing the pressure of the tennis ball to loosen up tight muscles in the area.