How to relieve back pain fast at home

Sadly, many people can suffer from back pain. This is common across most professions and can end up taking a serious toll on your life. But what can you do about it?


1. Maintain the Correct Posture

It’s common for back pain to stem from poor posture. This places excess pressure on the spine. Because of this, you will need to have a stronger focus on maintaining the correct posture. This can often mean making a few changes to the way you do things. For example, you might need to focus on lifting with your knees, rather than your back. If you have a desk job, you’ll need to avoid slouching.

2. Change Your Screen Position

If you work in an office, you’ll need to consider changing the way your desk has been set-up. One of the most important things to consider is where your computer screen has been positioned. It should be at eye-level. This will ensure that you don’t need to bend your neck to look at it.

You might also want to look at the way that your keyboard has been set-up. You should have your elbows at 90-degrees. This will help prevent your shoulders from slouching. It can help to make sure that everything you need is within arm’s reach. This will reduce the chances that you will strain a ligament reaching for something.

3. Try a Sit-Stand Desk

The sit-stand desk is becoming an increasingly popular option in offices around the globe. With the push of a button, you’ll be able to raise your desk. This will allow you to switch between standing and sitting throughout the day. This will give you a chance to stretch out your spine. It will also promote blood flow through the body.

4. Get More Activity Throughout the Day

In many jobs, it can be easy to become inactive. This can be damaging to your overall health and might be making your back pain worse. Thankfully, there are a few simple ways that you can build more activity into your day.

First, you might want to try stretching before you start work. You should also make sure to stretch at the end of the day. Though this will only take a few minutes, it can be a great way of reducing the amount of pain you are experiencing.

You might also want to plan breaks every few hours. This will give you a chance to get up and walk around the office. You might want to install an alarm on your phone to remind you to do this. You don’t require a long walk. Five minutes will be all that’s needed.

Lastly, you can make some bigger lifestyle changes to get more exercise. For example, you can try going to the gym or riding a bike to work. These will improve your blood flow and help prevent obesity. Exercise is also a great way to release endorphins. These will improve your mood.

5. Massage Office Chair

The chair that you are using can often have a big impact on the amount of pain you are experiencing. Because of this, you might want to consider turning to a massage chair. There are numerous benefits that you will be able to get. For example, it has been shown to lead to an improvement in mental health. The calming massage was able to reduce stress and depression.

These chairs have also been shown to lower blood pressure. They will be able to help you reduce the strain associated with repetitive movements. They can also help reduce the duration and intensity of headaches. Most importantly, though, they can help identify the places where your muscles are too tense. They can then knead them, releasing the tension and lowering the pain.

If you don’t have these chairs at your office, there are alternative options such as massage chair pads or you can find what experts say on back pain relief.

6. Use Breathing Exercises to Overcome Stress

Sometimes back pain can be caused by stress. When your muscles get too tight, they can pressure the spinal column. The best way to overcome this is with some simple breathing exercises. One of the easiest is the 4-7-8 technique. Inhale to a count of four. Hold the air to a count of seven. Then, breathe out through your mouth to a count of eight. You can do this whenever you feel stressed. You might also want to try talking to a mental health professional to find some other ways to lower stress.


Back pain is a common complaint. However, this doesn’t need to be the case. Often, a few small changes can make a huge difference. So, try these tips to relieve back pain at home.


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