5 Ways to Manage Lower Back Pain at Home

Lower back pain can be pretty challenging to deal with. Aside from the fact that it hinders your movement, it may also cause significant discomfort that will interrupt the flow of your daily activities. Indeed, it is something that a lot of people have to deal with every day, so much so that a recent study has shown that nearly 65 million Americans experience this, making it the sixth most common health condition in the U.S.

That said, you may find yourself in a similarly agonizing situation, aiming to learn more about it with the hope of minimizing and coping with the pain. Consider the following tips below, all designed to help you manage the condition at home:

  • Maintain a Good Posture

One leading cause of lower back pain is improper posture. This is one of the most critical factors often overlooked since we are not really aware of our involuntary movements. 

One moment, you are sitting up straight while doing your work in front of the computer, and the next thing you know, you are already slumping. Be aware of your posture and try to adjust whenever you feel that you are not maintaining it well enough.

  • Exercise Regularly

This may seem like a hard thing to do, especially if your movements are limited. However, doctors would recommend people affected with lower back pain keep on moving. 

Being stagnant will do more harm than good, and it will prevent your back from getting used to constant movements. Of course, you should still consult a physician to analyze how far you could exercise to maintain a certain level of safety within your activity.

  • Maintain a Proper Weight

Do not overeat, nor indulge in too many fats, carbs, and sugar. In short, develop a healthy diet. One leading cause of your lower back pain would be your body weight as well. Since your back can no longer support your overall mass, it tends to strain itself most of the time, hence, why you may have constant back pains.

  • Stop Smoking

You have to quit smoking before it does more damage to your body. You might say that this doesn’t have anything to do with your back, but you should know that one of the leading causes of spine problems is nicotine, a significant component that can be found in cigarettes.

If, by any chance, your spine develops a degenerative disease due to your bad habits, then your back pain may get worse over time.

  • Apply an Ice or a Hot Pack

The common misconception about hot and ice packs is that one works best over the other. The truth is that it would all depend on the person’s body. For some, ice packs are better at relieving lower back pain than hot packs.

On the other hand, some find comfort in hot packs more than cold packs. Try to observe which one does wonder for you and stay with that.


Lower back pains are one of the most uncomfortable things that a person may have to deal with, but the good news is, there are ways to deal with it at the comfort of your home. While some tips are as simple as applying a cold or warm compress and maintaining a proper posture, others will require you to put in all the work needed to retain your weight and good diet. 

Nonetheless, these pointers will not only mitigate the pain of your lower back but will help you in making some of the best lifestyle choices that you could ever make. Consult a doctor and see if any one of these tips would coincide with their recommendations.

For well-experienced general doctors in North Bergen for your chronic condition, Garden State Medical Group will be happy to help. We are board-certified physicians and specialists who practice multidisciplinary, integrative, and functional medicine, among others. Contact us now for more information about our medical services!

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