At-Home Back Pain Tips

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By Dr. Sender Deutsch
Published on April 23, 2013

Tips For Back Pain Treatment At Home

Follow these tips to treat back pain at home.

Follow these tips to treat back pain at home.

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One of the best ways to treat back pain at home is to develop a daily routine that consists of mobilizing, balancing, exercising and stretching your spine.  Many people do not make enough time to analyze our at home surroundings, we tend to focus on our work environment and ignore how our ergonomics at home affect our neck and back.

The following are at-home suggestions to help treat your back pain:

1. Mobilize

To mobilize the spine, try using a foam roller along your spinal column to address soft tissue tightness and spine stiffness. You should place the object in the mid of your back and roll back and forth. This will help massage the muscles and the joints. Joints can become restricted and stick together as a result of poor posture and repetitive stress.  Most of us sit too much and do not take the recommended micro breaks every 20 minutes.  Being hunched over and sitting in awkward positions do not assist in preventing neck and back pain.  Try extending backwards in the opposite direction, this will help ensure we do not lose mobility in our backs. In fact, extension and rotation work together, therefore if we lose the ability to extend we can lose our ability to rotate.

2. Balancing

Balancing requires us to tap into our nervous system and keep it healthy.  Balancing is an essential exercise that can be used in preventing falls; incorporate standing on one leg and repeating on the other side in your daily routine. If you can do this without difficulty, progress to using a balancing disk.  This will further activate your proprioceptive system and help your brain to memorize its ability to balance your active body.  When we balance, we activate our visual, spatial and inner ear systems that work together in a coordinated manner to keep us upright.

3. Exercising

Exercising our spine consists of developing stability through our pelvis, which is considered the foundation of our spine.  Our spine sits on top of our pelvis so a solid base allows us to prevent excessive motion being transmitted to the joints and discs of our spine.  If our spine and discs have excessive forces transmitted through them, we risk injury.  You can use weighted balls and bands to help strengthen your body. The ObusForme stability ball is a great device to develop core strength.  Simply planking on the stability ball activates numerous core muscles that form a cylinder to keep your spine neutral.

4. Stretching

Stretching our spine consists of holding stretches for 30 to 60 seconds to elongate the tissues.  If tissues are not stretched after you exercise they will become short and tight which will prevent you from moving through the entire range of motion.  Shortened tight muscles can also lead to muscle imbalance, which causes pain and discomfort.

General Suggestions For Back Pain Treatment At Home

When sitting at home remember to use a lumbar support to keep proper spinal alignment.  Always sit straight on/face forward to prevent tilting or twisting to one side.  When watching television be square to the television and do not lie in awkward positions.  Remember to switch positions frequently. In addition, sleep with a certified ObusForme mattress and pillow as this will help keep your spine properly aligned.

2 thoughts on “At-Home Back Pain Tips

  1. Hmmmmm,

    I think there’s more to it than that.

    You’re definitely right about the pelvis. Here’s the link to the exercises you need to do to square it up. Once you’ve done that the bones above it will square up: pain gone!

    While I’m here I’d like to invite you to take a look at my Global Back Care affiliate program:

    The program provides people with insight into the cause of their pain and what they can do about it, themselves by embarking on a systematic strength and flexibility training program.

    It’s something you may like to promote to your clients or mail list, at the same time contributing to your income stream.

    To download the program and see what it’s all about, click on this link:

    Regards and best wishes

    John Miller

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