Is Your Back in Pain? Get Techniques and Tools for Managing it at Home

Fitness / Wednesday, June 6th, 2018

Back pain is something many people deal with. It can occur daily or intermittently and is different for all kinds of people. Back pain may be experienced to varying degrees and can occur in short acute, sub-acute, and chronic episodes. Get the Tools You Need to Relieve Back Pain.  

Back pain also comes in many forms, including burning sensations, dull aches, and tingling pain. The pain experienced during an episode may radiate into other parts of the body such as the arms and legs. This pain may be experienced as a numbness or tingling feeling. The most common area for these symptoms is in the lower back.

There are a number of tools one can use to relieve back pain. These might include devices for self-massage, supportive pillows, back stretchers, and acupressure mats. If you do DIY treatments for your back pain, here are some of the best ways to safely go about it.


Get Back Pain Relief : 4 Proven Techniques and Tools for Managing Back Pain At Home

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#1 –  Massage For Back Pain

A study conducted by the Group Health Research Institute showed that massage therapy is an effective way of easing the pain. Professional massage is particularly powerful, but even self-massage can be effective in pain management at home.


The trick is to be sure your body and muscles are warm and pliable before beginning a massage. Always work blood toward the heart. Heated self-massage tools can speed up recovery as well.


Suggested Tools for Self Massage 

  • Using a Thera cane (a specially curved device usually made with plastic) allows one to massage their own back and reach the mid-back range.
  • Massage Balls are great as well because they can hit the smaller trigger points in your spine and shoulders. 
  • Foam Rollers come in a variety of different sizes and densities to deliver different types of massages and at different intensities based on each individuals physical needs.



#2 –  Supportive Cushions and Pillows

Pillows are one of the simplest methods to use for reducing back pain. For instance, if you are a side-sleeper and need some extra support, a pillow between or under the knees can help lengthen your spine, a curved U-shaped pillow will help to give support on both sides.


For back sleepers, the contour wedge system works well. The wedge raises the knees, feet, and head, thus helping the back to be comfortably curved while lying down. Supportive pillows are among the most effective back pain prevention tools when properly used.



#3 –  Hot and Cold Therapy For Back Pain 

Often recommended after any kind of muscle pain or injury, basic heating pads or ice packs do work to ease the pain. The common rule of thumb is ice for inflammation or swelling and heat for pain and or alternate cold and heat 20 minutes each. 


Heating a thermal pack in the microwave or chilling one in the freezer should be done according to your preference. The wrap, which helps it to stay in place, should contain a compressible function to help the thermal therapy penetrate through to sore muscles.


For cold thermal therapy, using physical bandages is recommended. Quick-evaporating alcohol is put in the bandages and draws out heat when put next to the skin.  As your body heat enhances the alcohol evaporates.  A spray is available to renew the bandage cooling process. 


This same sensation can be found by using muscle rubs like icy hot or by using a more natural ointment like coconut oil and an essential oil like peppermint.



# 4 – Acupressure Mats

These mats are usually made of plastic and rubber and house small spikes across their surface which can provide a non-invasive alternative for acupuncture. Having pinpoints of pressure can improve blood flow in the body and relieve pain due to pressure.


Self-massage tools can help to reduce back pain at home. Be sure to warm up your muscles by taking a hot shower, bath, or even using a heating pad before using any method. Start slowly, be safe and listen to your body if something hurts a lot it’s more then likely not helping.  


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16 Replies to “Is Your Back in Pain? Get Techniques and Tools for Managing it at Home”

  1. I love you tips on back pain. I think everybody deals with it at some point in our lives. We’re just too hard on our bodies. Great tips! These will come in handy!

  2. Great ideas for managing back pain.. it can be tough to experience pain, especially since I sit so much for work. It’s important to take care of your back and these are great options without having to spend a lot of money at home.

  3. Great tips and they will come in handy! I occasionally suffer from back pain after hiking, especially if my pack was heavier than usual and not quite adjusted properly. Thanks!

  4. I have 3 hernia’s so I know what backpain is..

    So most of the tips i knew, however i never heard of the mat before.. I defintly need to try this out now. Hope it can also help to relieve the pain a bit.

    Outstanding article!

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