At-home Lower Back Pain Treatments

Sometimes there’s nothing more nagging and irritating than lower back pain. There can be numerous reasons for it, whether it’s an injury, sleeping the wrong way, stress, or bad posture, just to name a few. The treatments can range from intense physical therapy for severe, chronic pain to at-home remedies that can help you attack the pain right when it starts. It’s important for you to be able to treat your condition on your own while you are away from your doctor or physical therapist in order to avoid further injury and maintain any progress you have made. Here are a few options for lower back pain home treatment in Edison, New Jersey.

Apply ice and heat

The moment you feel discomfort in your lower back, you should apply some ice or a cold compress. Whether it’s a frozen bag of vegetables or an ice pack, and especially if there is swelling or bruising, get some ice on it! After that, you can apply heat to help loosen the area, relieving your tight muscles and giving yourself a chance to relax in comfort. Repeat this process a few times a day, along with the following treatments.


One of the main causes of lower back pain is a lack of mobility. Your muscles get tight when they aren’t getting used, causing you to be stiff and have a small range of motion. As a result, you can easily injure your lower back by doing the simplest of things, whether that’s bending over to tie your shoes or just getting out of bed. It’s extremely important to stretch every day. Wake up and do some arm and leg stretches, bend over and touch your toes, do a few jumping jacks and go for a quick walk to get those muscles stretched and the blood flowing to them.

Evaluate your posture

Chances are that your lower back pain is caused by poor posture. Many of us have it and don’t realize that we’re slumping when we sit, or even when we stand. Adjust your posture so that your shoulders are directly over your hips, creating a straight line from head to toe. By doing so, you help your entire body to be supported evenly, and your muscles won’t have to work against each other or make up for those not being used.

Strengthen your core

When you have a weak core, your muscles have to work overtime, and that causes them to strain. When your back is weak, your abdominals have to pick up the slack and vice versa. If you work on exercises that strengthen your entire core, you will notice an improvement in your lower back pain. Work with your physical therapist to determine the best core strengthening exercises you can do at home.

Contact Arrow Physical Therapy & Rehabilitation to schedule an initial appointment for lower back pain treatment in Edison, New Jersey. Our experienced and knowledgeable professionals will help you treat your problem area and develop a plan that aims to help you ease your discomfort.


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