Ice And Heat-

• Ice works really well as a pain reliever, It also temporarily blocks pain signals and helps to reduce swelling. Apply an ice pack wrapped in a towel on the painful area for up to 20 minutes several times a day.

• Alternatively, you can use a bag of frozen peas.

• During the 1st few days of home treatment apply the ice pack as often as necessary.

• After around 48 hours switch to moist heat to stimulate blood flow and reduce painful spasms. Dip a towel in very warm water, wring it out, then flatten and fold it. Lie on your stomach with pillows under your hips and ankles. Place the towel across the painful area, cover the towel with plastic wrap then put a warm, not hot, heating pad on top of the plastic wrap. Leave it on for up to 20 minutes.

• You can repeat this process of cold and hot as many times as you want which will make you feel better and give relief from back pain.

Perfect Your Posture -

• When you're sleeping - Lie on your back or your side. If you're comfortable on your back place a pillow under your knees as well as under your head to relieve pressure on your lower back. If you prefer to sleep on your side place a pillow between your legs. If you have sciatica, the recommended position is on your stomach.

• When you are sitting on an office chair or at home, keep your feet flat on the floor, with your hips slightly higher than your knees. Use a lumbar support behind your lower back [ or place a horizontal pillow behind your lower back, or a rolled-up towel,]. The lumber roll is a chair's width foam cylinder about 12 cm in diameter, the foam version is lighter, easier to position, and usually has straps that attach it to the back of the chair.

• If you are driving, place a foam wedge behind your lower back.

• If you're accustomed to walking around with a wallet in your hip pocket, take it out whenever you're sitting. Even though it feels like a small lump it's big enough to tilt your backside throwing your spine ever so slightly out of alignment.

• When you standing at the sink washing dishes or waiting in a bus queue raise one foot higher than the other. In the kitchen keep a box or small table or baby chair where you can put your foot up while you're standing there.

• Periodically change position by putting up the opposite foot, this shifting of weight gives alternating back muscles a chance to relax.

  • You can use Body Massage Mat at home while sleeping or watching Tv you can just put it on the sofa - Where you can get heating and vibration effects at the same time, Stay on your back first, then on your right side, then on your left side so that your side shoulder and hand will get the massage after that lie down straight and fold your knees so that your foot will get the massage, this which will give you relief for the next working day, go to the link to find more details: https://amzn.to/3WWf4ka

  • You can use this Body Massage cushion with a heat massage chair pad which can be used in an office or home chair, go through this link given- https://amzn.to/43NInIa

  • Neck Back Massager with Heat and Compression, App Control 2D or 3D Deep Tissue Kneading Massage Chair Pad, Chair Massager for Pain Relief- https://amzn.to/3X1DQ2r

Try These Herbal Soothers -

• Arnica gel or ointment helps to ease muscle pain and soreness Homeopaths claim it has anti-inflammatory properties and that it helps speed recovery from illness. Massage into sore is 2-3 times daily.[Do not apply arnica to broken skin].

• Apply Macgesia Oil on your back ( you will get it in the pharmacy)which will give you a little burning sensation and will take away your pain.

• Ease soreness with aromatherapy. Soak in a hot bath to ease the pain. Add Epsom salts to help reduce muscle spasm, plus 3-5 drops of any of the flowing essential oils: -

• - Rosemary to smoothen stiffness

• - Lavender (as shown in the photo) is a mild antiseptic

• - Marjoram which is warming and relaxing.

Traditional Way - A mustard poultice was a favorite remedy for a sore back and

aching joints. Like capsaicin and other counter irritants mustard delivers a warm,

tingling sensation that can distract you from deeper pain. To make a poultice mix

one part powdered mustard with two parts flour adding water until you have a

paste. Spread it on an old tea towel then fold the cloth over and apply it like a compress to your skin, the mustard paste will seep through. Mustard can burn if left on for too long so remove it if you feel skin discomfort. And don't use this mustard poultice more than three times a day. ( caution - protect the skin with petroleum jelly when using a mustard poultice)

Rise and Shine -

• Each morning before you get up lie on your back and slowly stretch your arms over your head. Gently pull your knees to your chest one at a time. To get up roll to the edge of your bed, and see that you get up on the right side and use on arm to push yourself up as you let your feet swing to the floor. Once you're on your feet put your hands on your buttocks and lean back very slowly to stretch out your spine.

• Make the mind-body connection. Daily relaxation meditation or guided imagery can reduce pain perception. These relaxation techniques both reduced pain and increased feelings of well-being.

• Explore postural therapies. If back pain is a recurring problem you need to learn how to keep your spine and pelvis supple and supporting muscles strong.

• Treatments that help restore function and improve posture include Feldenkrais and the Aexander technique.

Hope any of these remedies will free you from back pain, have a healthy happy day. God bless you.