Home Treatment for Chronic Back Pain

Your back is made up of the bones of the spine (vertebrae), the discs between the vertebrae, and the muscles and ligaments that hold it all together. Most back trouble involves the discs, muscles or ligaments.

The cause of low back pain is usually an injury to the ligaments or other tissue, though it can be a herniated disk. The pain can be severe or moderate, or you can simply feel stiff. The pain is usually felt in the back, sometimes in the buttocks or upper leg as well.

In addition to injuries, back pain can also be caused by arthritis or osteoporosis. Arthritis pain may be a steady ache, unlike the sharp, acute pain of strains, sprains or disc injury.

Back pain caused by osteoporosis often comes on suddenly. It is usually cause by a compression fracture of a vertebrae in the middle to lower part of the back.

90% of back problems can be prevented or remedied with good posture, exercise and a mix of basic home treatments. 98% of back problems can be successfully treated without surgery.

How to prevent back pain:

• Bend your knees. Lift with your leg.
• Keep your upper back straight. A slight curve in the lower back is good.
• Keep the load as close to your body as possible.
• Never lift from a bent-forward position.
• Avoid turning or twisting your body while holding a heavy object.
• Never lift a heavy object over your head.

when Standing

• Stand with good posture, your ear, shoulder, hip, knee and ankle should be all in line.

when Sitting

• Keep your shoulders back and your lower back supported.
• Don’t slouch.
• Use a small pillow for extra low back support if needed.

when Sleeping

• A firm bed is best.
• Sleep with a slight arch in your lower back

Home Treatment for Back Pain:

The low back pain syndrome is a vicious cycle: injury causes the pain of muscle spasm, and the spasm leads to more pain. To heal most rapidly, you must avoid reinjury and allow your back to recover.

• Avoid strenuous activity during the next six weeks. After recovery, an exercise program will help prevent reinjury.
• Maintain perfect posture. Support your lower back.
• Do what you can to relax your muscle.
• Sleep without a pillow on a very firm mattress or even the floor. A bed board under your mattress will make it firmer. You may also find it more comfortable to sleep with a towel folded under the small of your back or a pillow beneath your knees.
• A heat pack applied to the back will help relieve pain.
• Use aspirin or other pain relievers sensibly. Too much pain relief may allow movement that will worsen the injury.

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