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7 Ways to Relieve Back Pain at Home

7 Ways to Relieve Back Pain at Home

How to Relieve Back Pain at Home

According to the World Health Organization, lower back pain affected 619 million people in 2020 alone. This painful condition can significantly impact your overall quality of life, making it a challenge to complete daily tasks without discomfort. Luckily, there are lots of methods to help treat back pain without leaving the house. This blog post explains some simple and easy ways to relieve back pain at home to help you rediscover comfort.

1. Ice Therapy

OrthOut Reusable Cold Pack

Cold therapy is a simple way to relieve acute back pain. Also known as cryotherapy, this treatment method involves applying cold temperatures to the affected area to reduce pain and inflammation. The cold helps constrict blood vessels, which in turn decreases blood flow to the affected area, reducing swelling. It also numbs the nerves, which provides temporary pain relief. Ice therapy can be applied using ice packs, cold compresses, ice baths, and more. 

The OrthOut Standard Cold Pack is an ice pack that allows you to experience a cold therapy session right at home for up to 30 minutes. It conforms to any body contour and can be stored in the freezer to be reused for hundreds of treatments without ever freezing solid. 

2. Heat Therapy

Vive Health Heating Pad

Heat therapy is recommended for chronic back pain. When applied to the affected area, heat helps boost circulation, allowing for your blood to deliver essential nutrients and oxygen to the muscles. This helps relax tense muscles, reduce stiffness, and provide soothing relief. 

Heat therapy also stimulates sensory receptors in the skin. This can help temporarily distract your brain from the perception of pain, contributing to an overall sense of comfort. 

The VIVE Heating Pad is a great way to implement heat therapy into your self-care routine. This heating pad effortlessly conforms to your body’s shape, providing targeted relief where you need it most. With four heat settings, an auto-off feature, and a 9-foot cord, this convenient and customizable device makes it easy to access heat therapy right at home.

3. Compression Wraps

Bioskin Lumbar Compression Wrap With Oval Pad

Compression wraps help support your back by stabilizing muscles. The gentle pressure exerted by the wrap promotes blood circulation, which can boost the healing process and reduce inflammation. Compression also offers a comforting sensation and provides posture support, which can contribute to an overall reduction in discomfort. 

The Bioskin Lumbar Compression Wrap offers customizable support and compression features tailored for lower back pain relief. The velcro attached lumbar pad inside the wrap enables precise placement for targeted compression. With flexible side stays, this wrap provides support during strenuous activities like sitting or bending over, and it also promotes better posture. Thanks to its discreet and slim-fitting design, you wear it under your clothes for all-day relief.

4. Ergonomic Cushions

Dynatronics Lumbar Roll with Strap

Ergonomic cushions are specially designed to provide posture support and mitigate back pain. These cushions typically feature a contoured shape that conforms to your spine’s natural curvature, which provides lower back support. This encourages proper alignment and helps evenly distribute your body weight, which alleviates pressure on the spine, relieves muscle tension, and ultimately reduces back pain. 

The Dynatronics Lumbar Roll is an ergonomic cushion designed to relieve back pain and help correct your posture. This versatile cushion is made from comfortable high density foam, with a washable cover and an attachable strap. It not only provides essential back support but is also durable, making it an ideal solution for those seeking relief from lower back pain on the go.

5. Back Braces

Incrediwear Back Brace

Back braces help relieve symptoms caused by mid to lower back injuries by providing essential support for your spine and surrounding muscles. A back brace offers stability and promotes proper alignment, reducing strain on the lower back. It also limits certain movements that may exacerbate pain, which allows you to engage in everyday activities with reduced discomfort. 

The Incrediwear Back Brace is designed to reduce inflammation, relieve pain, and expedite the recovery of lumbar injuries and conditions. This brace is crafted with Incrediwear’s signature fabric blend, which is embedded with semiconductor elements that help support pain relief. It provides comfortable support for everyday activities without restricting mobility and can be easily worn over thin clothing.

6. Massage Therapy

Hyperice Venom 2 Back massage heat wrap

Massage therapy helps relieve back pain by promoting relaxation and releasing muscle tension, which reduces overall stiffness and discomfort. The hands-on manipulation of soft tissues improves circulation and also stimulates the release of endorphins, which are essentially the body’s natural painkillers. 

Luckily, you don’t need a pricey spa appointment to experience massage therapy—you can access it right at home with the Hyperice Venom 2 Back massage wrap. This cutting edge massage device uses a combination of heat and targeted vibration to alleviate pain and undo knots for the ultimate massage experience. It also connects to your device with Bluetooth, so you can easily control the wrap's settings from anywhere.

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7. Stretching

CanDo PE Foam Roller

Incorporating stretches into your daily routine can be an effective back pain reduction method. One way you can go about doing this is by stretching with a foam roller, which helps relieve back pain by promoting flexibility and elongating the spine. With controlled movements on the roller, you can engage core muscles, which helps stabilize the spine, alleviate tension, and promote good posture, ultimately reducing discomfort. 

The CanDo PE Foam Roller is a multifaceted tool for stretching and massage therapy. Made from sturdy commercial grade foam, this roller is perfectly suited for re-educating muscle posture, stabilizing the spine, and a variety of other exercises and stretches. 

Shop the Best Physical Therapy Equipment for Back Pain Relief

When you shop online at Orthopedic Outfitters, you can get the best equipment for back pain relief shipped right to your door. With decades as leading industry experts, we offer only the highest quality orthopedic rehabilitation products available, so you can trust us to bring you the relief you deserve. Plus, we’ll give you FREE shipping on all orders over $50!

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