How to Help Your Back Pain At Home

Posted on March 30th, 2021 by Orthopaedic Specialty Group

One of the many ailments that adults face is aching back pain. Most people will experience some form of muscle pain in the back, and for many, it’s persistent. Luckily, you can be proactive in helping reduce the tension in your muscle and actively prevent future pain with some lifestyle changes and other methods. 

Here are some tips to help you minimize your back pain: 

Ointments and Creams

There are a wide variety of rubs, creams, oils, and more that are made to help ease and manage pain that can help your back. For example, creams with the ingredient capsaicin can help desensitize the area’s pain channels and leave you feeling less discomfort to help you get through your day. Be sure to speak with your doctor to see what other ointments and creams they recommend you use.  

Daily Stretches and Exercise

Exercising and stretching your muscles can help relieve even the worst of back pain and protect you from future strains as well. Approach stretching those tight muscles slowly and gently to prevent worsening your tension. Some beneficial exercise for back pain include: 

  • Walking on flat ground
  • Standing backbends
  • The cobra pose
  • Press-ups

If you notice any stretches or exercises are causing more pain from forcing movements, don’t continue and speak to your doctor for guidance.


Softly massaging the tense and sore muscles is one of the most effective methods of loosening the area and relieving back pain. Kindly ask a friend, partner, or family member to massage the area gently. If you can, visit a professional masseuse and tell them of your back ailment.  

Work on Improving Your Posture

Most of us spend the majority of our day sitting down, which is more harmful and pain-causing than we may realize. Minimize the impact on your back muscles by keeping a more straight and aligned posture with your feet flat on the floor. Make sure, if you are typing or writing, that you aren’t slouching over.  

Orthopaedist in Fairfield County

It’s crucial to seek expert medical treatment if you are dealing with problems or pain associated with your bones or joints. Give the professionals at Orthopaedic Specialty group a call at (203) 337-2600 and let us know how we can help you! Don’t let that pain hold you back from living your life. Your health and safety are our top priority.