How to Relieve Back Pain Fast at Home

When back pain strikes, you can’t always visit a doctor or physical therapist for immediate relief. You may need to wait weeks for an appointment, and you can’t always squeeze extra time out of a hectic work schedule. In these cases, home back pain remedies are a good option to consider. 

Not all types of back pain can be cured with at-home care. But, in many cases, you can ease your discomfort, bring down inflammation, and prime your body for healing, all from the comfort of your home. Keep reading to learn more about how to relieve back pain fast at home, and when it’s time to contact a professional. 

How to Relieve Back Pain in 5 Minutes

To relieve back pain in five minutes, try gentle stretches and apply heat or ice to the painful area. 

Gentle, basic stretches to improve back pain in mere minutes include:

  • Cat-cow pose, a simple yoga stretch that involves getting on all fours, inhaling as you curve your back and bring your head toward the ceiling, then exhaling as you draw in your core, arching your back and dropping your head toward the floor. 
  • Knee-to-chest stretch, which involves lying on the ground, gently pulling one knee toward your chest, and holding it for a few breaths before repeating with the other leg. 
  • Bridges, which involve lying with your back and feet flat on the ground, then engaging your core to gently lift your pelvic and back off the ground, creating a straight line with your chest and thighs. Hold for a few seconds before slowly your spine back to the ground, one vertebra at a time. 

Heat and ice can both provide rapid relief for some forms of back pain. If you injured your back within the last 72 hours, icing the affected area can quickly bring down inflammation and provide a temporary numbing effect. Heat therapy, on the other hand, can calm muscle tension and boost blow flow to the back, making it a better choice for chronic back pain and back injuries after 72 hours. 

  • To ice your back, wrap an ice pack or bag of ice cubes in a thin towel and place it on the painful area. Keep it there for up to 20 minutes, and repeat every few hours as needed. 
  • To heat your back, place a heating pad or hot water bottle for up to 20 minutes. Set a timer to prevent falling asleep with a heating pad on, or choose a pad with an automatic shutoff feature. 

How Do I Make My Back Hurt Less?

You can make your back hurt less by improving your posture, stretching every day, strengthening your abdominal muscles, altering your sleep position, and engaging in low-impact workouts. 

  • Posture is a major contributor to back pain. Maintaining good posture by bringing your shoulders back, keeping your head aligned over your hips, and supporting the natural curve in your lower back reduces the impact on your spine. 
  • Stretching daily can resolve mobility restrictions and muscle tension that could worsen your back pain. Just make sure to start slowly and never force your body into a deep stretch. 
  • Strong core muscles can absorb impact that would otherwise be placed on your spine, leading to less pain and a lower risk of injuries. Add a few core exercises to your workout routine, or talk to a physical therapist about a personalized routine. 
  • Sleep positions affect how much stress is placed on your spine throughout the night. Sleeping on your back with a pillow under your knees or on your side with a pillow between your knees are the best sleep positions to prevent back pain. 
  • Low-impact exercise gets your blood pumping, promotes mobile joints, and builds muscle strength over time. It also stimulates the release of endorphins (brain chemicals with natural pain-relieving properties). Walking, swimming, water aerobics, Pilates, yoga, and using an elliptical machine are all great options. 

Is It Better to Sit or Stand With Back Pain?

Sitting or standing for too long can worsen back pain. It’s best to alternate between sitting and standing to prevent fatigue and muscle strain. 

Does Lying Down Help Relieve Back Pain?

Lying down can help relieve back pain by alleviating strain on the back muscles and spine. Especially if you’ve been sitting or standing for prolonged periods, lying flat on your back can provide relief while keeping your back in its natural alignment. 

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With that said, prolonged bed rest isn’t advisable for back pain, as it can lead to muscle tension, diminished mobility, and even muscle atrophy (in extreme cases). That’s why doctors recommend only short periods of bed rest, followed by gentle physical activity.  

Back Pain Causes That Can Be Fixed Fast With Medicine

Certain back pain causes, including minor strains and sprains, may be fixed relatively fast with medicine and at-home care.

These injuries involve damaged muscle or ligament tissue, which can benefit from over-the-counter pain relievers like acetaminophen and ibuprofen. Ibuprofen and other NSAIDs are often considered ideal, as they provide both pain-relieving and anti-inflammatory benefits. Along with rest, heat/cold therapy, and gentle stretches, NSAIDs can often fix a minor sprain or strain within a few days or weeks. 

Conditions That Demand More Serious Treatment

Conditions that demand more serious treatment for back pain include spinal stenosis, spondylolisthesis, herniated disc, osteoarthritis, spinal tumors, and spinal fractures. 

While these conditions don’t necessarily require surgery, they need to be diagnosed by a physician to start the healing process. After the diagnosis, your doctor can recommend a professional treatment plan, which may involve physical therapy, lifestyle modifications, and prescription medications to manage your pain. 

Sometimes, conservative treatments don’t provide results for serious spinal conditions. In these cases, you may need to consider surgery to resolve your pain and restore your quality of life. Thankfully, medical innovations like the TOPS System are making back surgery less invasive and more sustainable for patients today.