7 Ways to Manage Low Back Pain at Home

Low back pain can come about as a result of numerous factors. It is one of the most common conditions and known to be chronic in most cases. Individuals who live with chronic back pain are always in search of any type of relief, even if just momentarily. While visiting a local spine expert to have pain assessed is the best way to discover pain relief treatment, there are a few simple ways to manage low back pain at home.

Ice Therapy

It is best to apply ice 24 to 48 hours after you suffer an injury. The ice will help reduce inflammation even for those with long-term low back pain. Be sure to apply ice for just 20 minutes at a time.

Get Moving

You may be tempted to lie down for most of the day; however, staying active is one of the best things that you can do to alleviate back pain. Walking, cycling, and swimming are some ways that you can exercise, just be sure to stay within your limitations and try not to overdo it.

Strengthen Your Muscles

You should perform exercises that support your lower back pain. Strengthening the muscles in your back will not only treat back pain, but it will also prevent back pain.


Sitting down all day can trigger or worsen back pain. When at home, be sure not to sit in the same position for too long without stretching. Remaining in an unnatural position for extended periods can further intensify low back pain. There are many yoga positions that can stretch your back muscles and help relieve your low back pain.

Think Ergonomically

You should design your desk area so that you do not have to reach over for your mouse or hunch forward to see the computer. For example, you can get a desk chair that will support your back and have your monitor at eye level so that you do not have to bend over to see the screen.

Watch Your Posture

It is important to watch your posture because slumping can put a strain on your back. Be sure to use correct posture when lifting heavy objects. Avoid bending at the waist and always bend at your knees to avoid straining.

Wear Low Heels

Wearing high heels can interfere with your posture. They can also increase the amount of pressure you place on your spine. Wear low heels that provide arch support and are better for your spine health.

These tips can help temporarily alleviate back pain, but your condition may require further treatment. Marc Cohen specializes in minimally-invasive procedures and has experience working with individuals of the New Jersey area to seek resolution to their chronic back pain. Contact the Spine Institute at one of our many locations to schedule your appointment today.