Manage Back Pain at Home

Back pain, particularly lower back pain, is the most common form of pain – around 1 in 6 Australians experience back pain each year according to Pain Australia.  So knowing how to manage back pain at home is important in health, fitness and recovery. Back pain manifests in wide-ranging degrees of intensity, frequency and longevity, affecting a network of interconnecting bones, muscles, ligaments, tendons and nerves – it is such a relief to know that there are some home therapies to help you to manage your pain.

What are some ways to manage back pain at home?

Your treatment approach is determined by your pain symptoms. Many people endure permanent back pain, while others suffer sudden and unexpected pain requiring immediate relief, making home first aid products essential for faster recovery. Here are a few ideas for managing back pain at home.

MAINTAIN A HEALTHY WEIGHT: Being overweight puts enormous strain on back muscles. Keeping to a healthy weight will relieve pressure on bones, muscles and ligaments and reduce the likelihood of experiencing back pain and injury.

HOT & COLD PAIN RELIEF: Overworked and painful muscles respond to both heat and cold, so keeping suitable warming and cooling gels, creams, sprays and patches on hand makes sense. You can combat day-to-day muscle stresses, wear and tear, tired muscles and pain at night time simply by using readily available products such as Deep Heat Regular Relief or ICE Gel. Deep Heat products work by increasing blood flow to the affected area and reducing pain. If you are going to work or in a social situation where the iconic smell might be an issue you can use Back Patches to manage your pain as they are odourless!

MASSAGE WITH HEAT: Massage therapy, or taking the time to visit a massage professional, can help to alleviate pain.  A massage with a heating product helps to loosen tight muscles while also helping to promote circulation and faster muscle recovery. Deep Heat PRO products offer either a lotion or oil heating solution great for self-massage!

STRETCH & STRENGTHEN: Once your back pain has receded you can perform at home some simple and gentle exercises such as walking, backbends, basic yoga postures and press-ups to help your back stretch and relax without strain or pain. Have a look at these Back Pain Relief Exercise Videos and consider some of these stretches and exercises.

What causes back pain?

Almost everyone experiences back pain at some stage in their life. It’s a leading cause of missed work, sporting retirement and disability worldwide. Common causes of back pain includes:

  • Muscle or ligament strain and spasms caused by awkward movements or heavy lifting.
  • Nerve damage associated with bulging, ruptured disks and other spinal problems.
  • Lifting and gym technique – if you are unsure always ask a professional such as a personal trainer.
  • Poor posture – eg everyday sitting and standing.
  • Injuries that you might have in other areas of the body.
  • Osteoarthritis affecting the lower back.
How can you treat back pain quickly?

It’s important to understand the difference between a treatable injury and something requiring professional medical care. Most back pain will improve with self-care at home over time if managed properly, although back pain can also be a symptom of a serious medical problem.

If your back pain is manageable and treatable at home, consider a selection of Deep Heat products for fast temporary pain relief. One of the great things about Deep Heat is that they have different products for different types of pain – and pain intensities.

If symptoms persist or if you experience any of the below you should seek professional medical attention.

  • Is accompanied by a fever or severe headaches.
  • Follows a fall, a trauma injury, a blow to the back, or other accident.
  • Causes bowel, bladder or other problems.
  • Remains severe, without improvement even after rest.
  • Causes pain to extend to other areas of the body.
What exercises should you avoid if you have back pain?

Back pain can be persistent and debilitating, requiring special exercises and a targeted approach to strengthening and recovery. Pushing too hard too soon during recovery will only aggravate the injury and exacerbate the pain symptoms. Any strenuous exercise or activity that can negatively impact recovery or inflame pain symptoms should be avoided, at least in the short term.

This article is brought to you by Deep Heat ( Always read the label. Use only as directed. If symptoms persist see your healthcare practitioner.

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