Greater Maryland Pain Management Tips to Relieve Back Pain

Ways to Relieve Back Pain

Back pain is often so debilitating that it interferes with your daily life. Little things become almost impossible. The good news is that there are many home remedies to help relieve your back pain. Many people experience lower back pain, middle, and upper back pain at the same time. The spine and back muscles support most of the body’s weight, meaning the muscles are used every day for basic movements. Over-the-counter pain medications may help relieve this type of pain for some people. At Greater Maryland Pain Management, we want to help our patients in Maryland alleviate pain.

Light Exercise

It’s challenging for many people to exercise when they have back pain. The best thing to alleviate lumbago, or low back pain, is to take a short walk or try yoga. Water exercises are a great way to take the pressure off your muscles and allow you to relax. Light exercise loosens muscles and allows you to release endorphins.

Pain Relief Cream

Many different types of pain relief creams can help your level of pain. It’s best to use a cream that contains capsaicin, a compound found in hot peppers. Pain relieving creams with menthol help cool the area, temporarily relieving dull pain in your neck or back.


From your sciatica to your lower back, stretching is an excellent way to relieve pain. The trick is to hold each stretch for 30 seconds. The best stretches to aid back pain include:

  • Touch Your Toes – Stretching to touch your toes helps loosen the muscles in your lower back, working to alleviate back pain.
  • Cobra Pose – Turn into a snake by lying on your stomach and lifting your chest towards the sky. You’ll feel this in your entire back and your sciatic nerve.
  • Cat Pose – A cat pose is done by arching your back towards the sky then dipping it towards the floor.You’re gently working out the muscles in your back to help loosen them.
  • Child’s Pose – A child’s pose is done by sitting on your heels with your knees apart. You then lean forward to put your head down on the floor and stretch your arms as far as possible.

Ice Pack and Heating Pad

Hot and cold are one of the best ways to get sciatica pain relief and help pain caused by a bulging disc. Ice packs are best used for 20 minutes at a time. The cold provides a numbing sense for intense back pain. A heating pad helps loosen stiff muscles and relieve aching muscles.

Get a Good Night of Sleep

Getting a good night of rest is crucial to your pain management levels. Lack of sleep even lowers your body’s pain tolerance. If your pillows are the wrong size or you’re sleeping on an uncomfortable mattress, you’re losing sleep quality. It’s important to have proper alignment and comfort when sleeping to avoid severe back pain.

Try Different Shoes

If you’re wearing shoes that don’t fit correctly or don’t’ offer support, you may experience lower right back pain or lower left back pain. Your neck may even feel the strain form your muscles trying to conform to your shoes. High heels often throw off your body’s alignment and flat shoes can add strain to your back and feet.

When It’s Time to See a Doctor

Back pain can often be treated with patience and our home remedies. You should contact us when you feel you have chronic or severe back pain. We can help find the best treatment for your needs. Greater Maryland Pain Management helps hundreds of patients every year get relief from their back pain. Our team of board-certified physicians will help alleviate your pain and get you back to your daily lifestyle. Contact us today to schedule an appointment.