Managing Lower Back Pain at Home: 4 Best Practices

woman with low back pain


Many people struggle with different levels of back pains. Chronic lower back pain is an issue for eight percent of all adults leading to multiple mobility-related challenges. Back pain can come and go. You may have sprained while lifting a heavy object or working out in the gym.

The situation can become chronic if it persists for more than three months or after a doctor’s diagnosis. Here are a few best practices to help you manage your lower back pain at home.

Four Tips to Help You Manage Your Back Pain at Home

Try out these tips to manage your lower back pain…

1. Invest In Supportive Accessories

Leading a sedentary lifestyle and practicing an improper sitting posture are among the numerous causes of lower back pain. Often, many people slouch their shoulders when walking or crane their chin when sitting. Experts reveal that your spine needs to align with your head centered over your pelvis to avoid backaches.

Sticking to this routine can be tiring with the likelihood of the daily tasks from work and at home making us forget to subject ourselves to a good sitting posture. Investing in supportive accessories like ergonomic desks, adjustable chairs and comfortable pillows can be a better option. If you need ergonomic aids as a person living with a disability, you can head to sites like

2. Exercise Regularly

We often run with the misconception that people living with chronic back pains can’t stay active. Lifting heavy objects may not be healthy for your aching back, but exercising regularly with its numerous benefits for chronic back pain, can be an exception. It doesn’t need to be rigorous or lengthy; a low impact, simple workout will do. Fitness experts claim that the benefit of exercising is inherent more in consistency than the activity or specific exercise type.

You can consult your doctor about developing routines that work best for your situation. It can be a quick stretch and squat routine every morning to develop strong muscles in your abdominal core, supporting your back.

3. Use Accredited OTC Medications

For many people living with chronic back pain, a balm or relief spray is the first resort to managing the pain. These pain relievers can make stiff muscles more flexible, easing the pain. However, the type of pain reliever you use can determine the amount of relief you’ll experience after use.

It’s best to run any medicine by your doctor for assessment or stick with tried, tested and approved options from the Food and Drugs Administration. Some top over-the-counter medications you can count on include nonsteroidal anti-inflammatory drugs and acetaminophen.

4. Assess Your Lifestyle Habits

Lifestyle habits like smoking and heavy drinking can increase an individual’s susceptibility to chronic back pain. Numerous studies reveal that smokers may be four times more likely to suffer spine problems like degenerative disk diseases, sciatica, etc. The nicotine in tobacco products can weaken spinal bones, ridding spongy disks of vital nutrients.

Spongy discs provide shock absorption to cushion joints, stabilize the spine and allow smooth vertebrae movement. You can imagine the effects any spongy disc can cause on your spine and lower back. On the other hand, positive lifestyle habits like dieting can help you manage weight. The weightier you become, the higher the risk of getting pains in your lower back.

The Bottom Line

Generally, back pains are inevitable for the vast majority of the population due to the modern sedentary lifestyle. But a huge part of this will depend on your lifestyle choices and conscious decisions like whether or not you take advantage of these back pain management tips.

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