back pain relief exercises
December 17, 2025back pain relief products thermacare
December 17, 2025Fixing back pain typically involves staying active, using home treatments for immediate relief, and making lifestyle adjustments to prevent recurrence. Most back pain improves within a few weeks with conservative care.
Immediate Self-Care
- Keep Moving: Avoid total bed rest, as it can worsen stiffness. Continue light daily activities and low-impact exercise like walking or swimming.
- Hot & Cold Therapy: Use an ice pack (wrapped in a towel) for the first 48–72 hours to reduce swelling. Afterward, switch to a heating pad or warm bath to relax tight muscles.
- Pain Relief: Over-the-counter (OTC) anti-inflammatories like ibuprofen (Advil) or naproxen (Aleve) often work better for back pain than paracetamol alone. Topical creams or patches may also provide temporary relief.
Recommended Exercises & Stretches
Performing these regularly helps strengthen the “core” muscles that support your spine.
- Knee-to-Chest: Lying on your back, pull one or both knees toward your chest and hold.
- Cat-Cow: On all fours, alternate between arching your back toward the ceiling and letting it sag toward the floor.
- Bird-Dog: On all fours, extend one arm and the opposite leg simultaneously to build stability.
- Glute Bridges: Lying on your back, lift your hips toward the ceiling while squeezing your glutes.
- Child’s Pose: A resting yoga pose that gently stretches the lower back.
Lifestyle Adjustments
- Sleep Position: Side sleepers should place a pillow between their knees. Back sleepers should place a pillow under their knees to maintain the spine’s natural curve. Avoid sleeping on your stomach.
- Ergonomics: Use a chair with lumbar support or a rolled towel at the small of your back.
- Lifting Technique: Always bend at the knees and hips, not the waist. Keep heavy objects close to your body while lifting.
When to See a Professional
Consult a doctor if the pain is severe, follows a significant injury, or is accompanied by “red flags”:
- Numbness, tingling, or weakness in the legs.
- Loss of bladder or bowel control (requires urgent care).
- Unexplained weight loss or fever.
- Pain that does not improve after 4–6 weeks of home care.
For structured recovery, a Physiotherapist can provide tailored exercises, and tools like the STarT Back Tool can help determine the best treatment path.
