5 Quick Back Pain Solutions at Home to Get Back to Work Early

Last updated on May 21st, 2024 at 11:29 am

There could be many different reasons for low back pain. The quick home tips for relieving back pain that we are going to discuss are applicable to any kind of mild lumbar lower back pain. Back pain can range from mild to severe. It’s important to be careful when you first experience the pain and not let it progress to a more severe form.

In this article, we will learn simple home tips for this kind of low back ache.

Tips for quick back pain relief that actually works

What is the best solution for back pain?

This solution consists of proper sitting, home exercises, and other home tips. We will cover these back pain solutions in four subheadings. All the tips may sound simple, but they are very effective.

1. Improve your sitting position use these sit-slide-lean rules to sit in a back pain-friendly position.
2. Do back pain-friendly exercises.
3. Take care of pain with Pain Management Solutions.
4. Remove all the pain and extra getting factors.

#1 Sit-slide-lean rule for quick back pain relief

The first tip in our back pain solution is the sit-slide-lean rule. This rule teaches us the proper way of sitting to avoid back pain in the first place and also helps in reducing existing back pain. To practice this rule:

1. Start by sitting on a chair, preferably a wooden chair.
2. Next, slide your buttocks to the back of the chair and lean your back wholly against the backrest.
3. This sitting position is ergonomically recommended for individuals suffering from back pain.
4. Following this rule can reduce stress on your spine by 30% to 50%. It’s a simple yet effective way to minimize back pain and promote better posture.

#2 Do exercise back pain-friendly exercises

It’s important to note that not all exercises found on the internet are back pain-friendly, and some may even exacerbate your pain. I recommend two exercises that can be applied to any type of back pain.

However, if you have been diagnosed with L4-L5-S1 disc bulge, it’s important to follow specific exercises for lumbar disc bulge. Similarly, if doctors have diagnosed you with lumbar stenosis, it’s crucial to follow exercises appropriate for that condition.

Cat and dog exercise

That sounds interesting!

But it’s very effective and helps maintain the flexibility of the lumbar spine. Begin in the prone kneeling position, with your hands under your shoulders and your knees under your hips. Your back should be in a neutral position.

Cat Exercise:

1. From the starting position, exhale and round your back towards the ceiling, tucking your chin towards your chest as you do so. Imagine pulling your belly button up towards your spine.
2. Hold this position for 5 seconds, feeling the stretch along your back.
3. Inhale as you return to the starting position.

Dog Exercise:

1. From the starting position, inhale and lift your head and tailbone towards the ceiling, allowing your back to sway and your belly to sink towards the floor.
2. Hold this position for a few seconds, feeling the stretch in your abdomen and lower back.
3. Exhale as you return to the starting position.

Repetitions:

1. Alternate between the cat and dog exercises for a minimum of 15 to 20 repetitions in a session.
2. Focus on smooth, controlled movements and be mindful of your breathing throughout the exercise.

Bridging exercise

The next exercise is the bridging exercise, which is very helpful with a diffuse disc bulge at l4-L5 and L5-S1.

1. Start by lying flat on your back with both knees bent and feet side by side.
2. Slowly lift your waist as high as you can, holding the position for a count of five (one, two, three, four, five), and then relax.
3. Repeat this movement 15 to 20 times in one session. This exercise helps strengthen the muscles around the lower back and can relieve the disc bulge.

#3 Pain management solution

Nothing is going to encourage you if you are not getting relief from your pain. So pain management is very important. You can manage pain by applying hot fomentation over the back.

There is a tried-and-tested method that I usually recommend to my patients for applying pain balm before hot fomentation.

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The actual process would be to apply pain balm and let it sit for 10 minutes so that the body can absorb the ointment. Then, apply hot fomentation over the back. This will give you tremendous relief from pain instantly.

#4 Avoid back pain exaggerating factors

You must be careful to avoid all the pain-exaggerating factors. The following activity could trigger/ increase your back pain and should be avoided.

1. Bending forward like picking up the pen from the floor, tying a shoe. But there is a good reason why you need to avoid forward bending.
2. Lifting heavy weights.
3. Avoid sleeping on a very soft mattress.

#5 Give rest to your back

During severe back pain, you have to be careful and give the lower backrest. I recommend a few resting positions, which you can read about HERE.

Although bed rest is very important, it is practically impossible every time. A lumbar belt can give rest to the lower back while allowing you to perform your job and daily activities. However, you must learn to select the perfect size of lumbar belt for yourself.

Final words

You have to adopt the correct method for all the above things. Instead of bending forward while taking something off the floor, you have to bend on your knees. Bending on your knees prevents branding on your back. Instead of using a mattress shop, who is the former mattress? Or just sleep it on the floor if possible.

Keep reading: Sciatica pain relief: Dummies guide that actually works

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Sunit. S. Ekka

Dr Sunit Sanjay Ekka is a physiotherapist in practice for the last 15 years. He has done his BPT from one of the premium Central Government physiotherapy colleges, ie, SVNIRTAR. The patient is his best teacher and whatever he gets to learn he loves to share it on his Youtube channel and blog.