Adjust the heating pad temperature to “warm,” as a “high” setting can cause burns. Place the heating pad on the area of your back that needs relaxation for no longer than 20 minutes. You can apply a heating pad to your back muscles up to 3 times each day.
Grab a book, line up the latest episode of your favorite podcast, or turn on some tunes before stepping into the tub. Try adding Epsom salts to your bath to aid in muscle relaxation.
Begin with 4 minute sessions with a temperature of 160 °F (71 °C). If you cannot access an infrared sauna, try a traditional sauna with 10 minute sessions at 180 °F (82 °C).
Opt for ice if you have recently strained your back, as this will help to reduce swelling and pain. Use heat if your back has been sore for a few days. You can also use a back of frozen vegetables as an ice pack. Just wrap it with a paper towel before placing it on your back.
Skin is inflamed, red, or hot You have an open wound or dermatitis Any area of the back is numb You lack sensitivity to heat as a result of peripheral neuropathy or similar neurological conditions
Always ask a doctor before starting an exercise program like tai-chi. Start out with one 30-40 minute session twice a week, and build up to practicing tai-chi for at least 30 minutes each day.
A hamstring stretch can also address lower back discomfort. [11] X Expert Source Cassie WakinPain & Posture Specialist Expert Interview. 7 December 2021.
Make sure to lie on your back with your knees propped up on a pillow when you’re resting. This will help to reduce the pressure on your back.
Begin by meditating for 15 minutes at a time, 3 days a week. Try building up to a daily practice of 15-30 minutes. You can try a meditation app, simply sit and focus on relaxation, or close your eyes while listening to soothing music. Try giving yourself 1 or 2 rest days between workouts to help your back muscles relax.
You might consider finding a massage therapist who is certified in rolfing, which is a form of deep tissue massage. [17] X Research source
Some health insurance plans may cover acupuncture. Call your provider to see if these services are covered. Many acupuncture professionals hold community clinics where services are performed for a reduced cost. Ask local professionals if there is a community clinic in your area.
Before scheduling your appointment, contact your health insurance provider to gain a detailed understanding of what types of therapy are and are not covered by your healthcare plan. A medical professional can help you figure out and address what’s causing your discomfort. [20] X Expert Source Cassie WakinPain & Posture Specialist Expert Interview. 7 December 2021. You may also look into borrowing a TENS (transcutaneous electrical nerve stimulation) machine from a physical therapist. The machine requires placing electrodes in specific locations on your back and then shocking those areas with a mild electrical current, which may help to promote muscle relaxation. [21] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source
Try taking a dose of ibuprofen for back pain or take 200 to 400 mg of magnesium citrate, which acts as a muscle relaxant. Follow the manufacturer’s instructions for use.
