How to Get Back Pain Relief Fast (& Naturally) 

Our back consists of intricate soft tissues that protect the spine and aid in movement and stability. We heavily rely on these tissues daily, putting intense pressure on them during sedentary and active activities. 

Whether working at a desk, standing for long periods, exercising, or using handheld devices, our spine and its tissues provide essential support.

This post offers three ways to quickly and safely eliminate back pain and explains how chiropractic care can provide the lasting relief you need.

Why Does My Back Hurt?

Taking proactive care of your body is key, but it can be challenging if you’re unsure how to start. Learning why you have back pain is critical to healing and keeping your back and body healthy in the future. 

Common reasons for back pain include:

• Poor posture, lifting technique, workstation setup, ergonomics, or movement patterns
• Inactive lifestyle or job, or jobs that require working on your feet
• Scrolling or playing on a device for extended periods
• Poor sleeping position, mattress, and pillows
• A chronic injury
• Overuse or repetitive use of spine and soft tissues, typically due to occupation, sports, or exercise
• Pregnancy or carrying too much weight 
• Wearing improper shoes 
• Work injury
• Habitually using poor practices with sports activities and exercise

Some of these are unavoidable; however, you can provide your back’s soft tissues and spine with the support they need to help prevent imbalance, dysfunction, injury, and pain. 

Tips to help avoid back pain include:

• Exercise and stretch regularly, including core strengthening that supports the spine and spinal stretches that nurture flexibility 
• Always wear appropriate shoes for your activities 
• Make sure your workstation is set up correctly, and use an ergonomic chair
• Take breaks from prolonged inactivity with stretches and exercises
• Sleep on a firm mattress and use neck-supporting pillows
• Properly warm up before and cool down after physical activities 
• Work with a chiropractor for preventative care and to ensure your body is functioning at its best

Being mindful of your movement patterns and posture can significantly benefit your back’s health. Pay attention to your body and make the necessary adjustments. Over time and as you practice, these good habits will become the norm, requiring less conscious effort. 

Safe At-Home Back Pain Treatments to Reduce Pain Now 

Apply ice and heat to the back

Ice reduces inflammation and pain, improving mobility. Heat soothes tissues but may increase inflammation, so it should only be used after swelling has gone down and during rehabilitation. 

Alternating 15 minutes of ice and heat creates a pumping effect that quickly and safely reduces inflammation and discomfort while nurturing the healing process. 

Stretch, bend, twist, and walk 

Gentle stretching and movement will strengthen tissues, improve flexibility, and enhance range of motion. This promotes proper movement patterns, joint health, and circulation, naturally increasing comfort. Incorporate these into your daily routine to proactively care for your body. 

Massage the back

A massage, whether self-administered or given by another, can improve circulation, reduce inflammation, and alleviate mental stress. It can also provide comfort and reduce physical and emotional pressures.

Always remember that seeking medical care for pain is crucial, as it signals your body’s need for proper treatment. Consulting a chiropractor before starting any physical routine to reduce back pain will help prevent further injury and ensure safe solutions for your condition.

Visit Our Pittsburgh Chiropractic Clinic and Get Lasting Back Pain Relief 

These at-home back pain remedies can reduce your back pain quickly and safely without needing medication, but they may not provide the lasting relief you want. 

At Fox Chapel Chiropractic, our experienced chiropractor understands the inner workings of the spine and musculoskeletal system and will provide holistic, noninvasive techniques that heal the injury, effectively ending the symptoms it’s causing. 

We can treat many spinal and musculoskeletal imbalances that cause back pain, including:

• Disc herniation or degenerative disc disease
• Arthritis
• Sciatica  
• Pinched nerve
• Neck injury  
• Scoliosis
• Disc injury  

The chiropractic methods we use to treat back pain and injuries that cause back pain include:

• Chiropractic adjustments
• Soft tissues modalities
• Exercise and stretching solutions
• Guidance on lifestyle
• And more

Along with our in-clinic chiropractic treatments, we provide unique insight into your lifestyle, posture, exercise, and movement patterns so you can encourage a strong, healthy back and spine. 
If you’d like to enjoy an active, fulfilling life, contact us today, and let’s get you booked. We aim to end your pain at the source, not just mask it.