5 Quick Back Pain Relief Home Tips to Get Back to Work Early

There could many different reasons for low back pain. The quick back pain relief home tips we are going to discuss are applicable to any kind of mild lumbar low back pain. Back pain can range from mild to severe form. But you should be careful when you first experience the pain and do not let the pain convert into a severe form.

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

Tips for quick back pain relief

So, what is the best solution for back pain? This back pain solution is basically a proper way of sitting, home exercises and other home tips. We will cover these back pain solutions in 4 subheadings. All the tips may sound simple but they’re 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 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 teaches us the proper way of sitting to avoid back pain in the first place. If already suffering from back pain, this sitting position will help reduce it. According to this rule first, sit on a chair, I would recommend a wooden chair. Then slide your buttocks all the way to the back of the chair and lean your back fully against the back of the chair.

You can refer to the figure to properly follow the rule. This is the most ergonomically recommended sitting position for back pain sufferers. This sitting position alone will reduce your stress in the spine by 30% to 50%.

#2 Do exercise back pain-friendly exercises

Do not follow all the exercises that you find on the internet, not all exercises are back pain friendly some exaggerate your pain. Here are two exercises that I would recommend that is applied to any type of back pain. However, if you have been diagnosed with L4-L5-S1 disc bulge then follow specific exercises for lumbar disc bugle, and if doctors say you have lumbar stenosis then follow exercises appropriate for lumbar stenosis.

Cat and dog exercise

Sounds interesting! but it’s very very effective and helps maintain the flexibility of the lumbar spine. You have to perform both exercises alternately. The starting position for this exercise will be the prone kneeling position.

Now, in this position for cat exercise bow your head downwards and try to make a curve on your back upwards. Do exactly the opposite for dog exercise, take your head up and bow your spine downwards as in the figure. Repeat this alternately for a minimum of 15 to 20 times in a session.

Bridging exercise

So the first exercise for diffuse disc bulge at l4-l5 and L5-S1 is the bridging exercise. For this exercise, our starting position would be lying down flat on our back. Now, bend both the knees and keep both the feet side by side, then slowly raise the waist.

Take it as high as you can and then hold it for five seconds, the best way is to count one two three four five, and then relax it down. Repeat the same process again count 1 2 3 4 5, then relax. Keep repeating this process at least 15 to 20 times in one session.

#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 do pain management by applying hot fomentation over the back.

There is a tried and tested method that I usually recommend to my patient to use to apply pain balm before hot fomentation.

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So the actual process would be to apply pain balm and let it leave it ideal for 10 minutes so that body can absorb the ointment after 10 minutes. Apply the hot fomentation over the back this will give you tremendous relief in pain instantly.

#4 Avoid back pain exaggerating factors

You have to be careful and take care to leave all the pain exaggerating factors. The following activity could trigger/ increase your back and need to 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 rest to the low back. There are a few resting positions I would like to recommend which you can read HERE.

Although bed rest is very important practically bed rest every time is not possible. By using a lumbar belt you can give rest to the low back yet can perform your job and daily activity. But you must learn to select a perfect size of lumbar belt for yourself.

Final words

What you have to do is to adopt a correct method to do all the above things like 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 form 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

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.