Your back is an incredible structure of bones, ligaments, joints, and nerves that work together to keep you moving. When one of these elements gets out of balance, you may feel intense stiffness and pain.
Fortunately, you can treat many cases of back stiffness at home. Learn about the most common causes of back stiffness, how to treat back stiffness at home, and how to make lifestyle changes to prevent future back pain.
What are the home treatments for relieving back stiffness?
Fortunately, you can alleviate most cases of back stiffness at home with these steps.
- Take over-the-counter pain relievers like NOTTS Extra Strength.
- Follow the RICE method (rest, ice, compress, elevate).
- Apply heat after 48 hours.
- Engage in light activity.
Many doctors recommend Acetaminophen, such as in the case of NOTTS Extra Strength, to relieve back stiffness.
Within the first 48 hours of back stiffness, your goal is to reduce inflammation and avoid activities that may aggravate the area. You can follow the RICE method: rest, ice, compress, and elevate. Rest and apply an ice pack to the stiff part of your back.
After 48 hours, switch gears and do the opposite of what you just did: instead of applying ice, apply heat. Now that you’ve reduced swelling, stimulate blood flow to the stiff muscles of the back so they can move and heal.
After your 48-hour rest period, start engaging in light activity. While you don’t want to aggravate your stiff back, you also don’t want to stay immobile for too long. Immobility can further worsen back stiffness. Start with light activity and consult your doctor or physical therapist for guidance if you need help determining which activities to work on and avoid with back stiffness.
Leave a reply