Did you know that according to the World Health Organization, lower back pain is the leading cause of disability worldwide? If you’re one of the 31 million Americans struggling with back pain, keep reading for information on how to treat this condition.

At-Home Remedies

Knee to Chest Workout

One exercise that can effectively alleviate back pain is the knee-to-chest workout. Here’s how you can do it:

  1. Lie flat on a comfortable surface, preferably the floor.
  2. Bend your knees and place your feet firmly on the surface.
  3. Gently lift one knee to chest level and hold it there for about 30 seconds. Keep the other knee in place and maintain contact between your back and the surface.
  4. Return the elevated knee to its original position before lifting the other knee to chest level for approximately 30 seconds.

Cardio Workouts

Cardio exercises, which increase your heart rate and improve blood circulation, can be used as an effective way to help reduce back pain. A few low-impact cardio options that are particularly good for those with back pain include:

  • Walking
  • Swimming
  • Biking
  • Elliptical Training

When it comes to your cardio workouts, starting slowly and gradually increasing the intensity and duration is crucial as your fitness level improves. Remember to listen to your body and stop if you experience any pain or discomfort.

Why Cardio?

How does cardio help those who are suffering from back pain? It can:

  • Increase blood flow to the back muscles which supports healing
  • Help ease stiffness in the back and joints that cause back pain
  • Aid in increasing functionality while working and moving
  • Increase production of endorphins, which are natural painkillers produced by the body after exercise

Hot and Cold Therapy

Depending on what kind of back pain you’re experiencing, heat or ice (or alternating the two) can be beneficial.

Ice, or cold therapy, is usually used to help ease pain related to acute injuries, inflammation, or swelling. Hot, or heat therapy, is usually used to help ease pain related to muscle stiffness and pain.

For heat therapy, you can use things like hot packs, baths, or even showers for up to 20 minutes at a time. You can also try using an all-day heat wrap or an electric heating pad.

For cold therapy, you can use things like ice packs, slush packs, ice baths, or even a bag of frozen vegetables in the affected area.

When using ice, always remember to keep a damp cloth between your skin and the ice. Also, don’t apply ice for longer than 20 minutes at a time.

Chiropractic Care and Other Remedies

Chiropractic treatments are a range of methods that can be used to relieve back pain. These include joint manipulation, dietary recommendations (such as consuming meals rich in Omega-3 fatty acids and magnesium), soft tissue treatment, direct thrusts, and various types of massage therapy (such as neuromuscular, Swedish, shiatsu, deep tissue, and aromatherapy).

If you’re struggling with back pain and are ready to see if Chiropractic Care could help, schedule an appointment with us and we can discuss your options.