How to ease back pain at home fast

No doubt about it: You are one among the 31 million Americans, according to research, who experience backaches in their life. You’ll learn how to relieve back pain quickly.

  • But before we get into the steps you should take to relieve your back pain, let get into the WHY we should take the problem seriously.
  • The systematic literature review by Rodrigo Dalke Meucci et al. (2022) shows that chronic low back pain increases linearly from when a person is 30 years on until when they reach age 60.

Further, chronic low back pain is highly widespread among women. So, why should you care about the statistics? Isn’t the pain just a simple condition that will go away within no time? Wrong!

Surprisingly, slight back pain sadly leads to disability. For example, low back pain is documented to causes also a third of all work-related disability cases in the United States.

So, what causes back pain? Back pain and other spine-related problems result from poor posture, poor workplace ergonomics, or bad sleeping habits.

How to relieve back pain fast at home – Step by Step

1. Core muscle exercise – The right way!

Muscle tightness is one of the causes of low back pain. Notably, hip flexors, quads, and Hamstrings may shorten with time and thus cause muscle stretching and consequently lead to back pain.

During the day, your back and abs support the lower pain. However, the muscles in these regions might not stretch enough.

For a start, use an exercise ball for about 30 minutes and sit upright on it to stretch your core.

You can use a mart or a carpeted floor for the core muscle exercises. Ensure to take deep and free breaths while exercising.

Your exercise should target the core and the muscles to relieve spasm and tension, causing intense back pain.

Ensure to focus on the transversus abdominis, which are the most profound muscle in your abdominal, and which you can feel contracting whenever you cough.

Core exercises build core muscles and abs include abdominal crunch, bridge, and segmental rotation, Superman, modifies plank, side plank, single-leg abdominal press, and other modified plank variations.

However, if you are worried about how to squeeze time for exercise, 20-30 minutes will be enough to stretch your core.

Further, consult a doctor on your fitness levels and then start a Daily Stretching Routine.

Remember to stand beside your work desk and stretch backward during the day. Also, you can do yoga in addition to spreading your legs.

2. Sleep Better for BackPain Relief

Lower back pain causes many disability cases globally and is mainly attributed to lousy sleeping positions and poor posture.

a. Use a pillow between the knees and sleep on your side

Do you ever feel pain in the back or uncomfortable when sleeping flat? Be sure that sleeping on the side will give you ultimate comfort to avoid straining your spine and back muscles.

In the side sleeping position, your left or right shoulder, and the accompanying side of your body must touch your mattress.

Ensure to have a below between the knees. But how does this help? The pillow will help align the spine, pelvis, and hips, and thus reduce muscle strain.

Further, you can use another pillow between the matters and your waist, if there is space that is left.

Avoid oversleeping on one side as this could lead to scoliosis or muscle imbalance.

b. Sleep on the back and have a pillow under the abdomen

Maybe you already know that sleeping on your stomach can hurt your back.

  • Well, you are right.

Such a position can stress your neck muscles. However, you can balance the stress by placing a pillow under the lower abdomen and pelvis to remove some pressure from your back.

Further, depending on the comfort level, you can place a pillow under the head.

3. Reclined sleeping

It is very uncomfortable sleeping on the regular couch. Ouch!

Enter sleep recliners with all the comfort, and possibly massage, in the world.

Mainly, sleeping in a reclined position can be beneficial for people with isthmic spondylolisthesis.

So, how does reclining help you back?

In the reclined position, the trunk and thighs will have an angle and hence pull off pressure from your back and spine.

4. Practice good posture

As a kid, how many times were you told, sit upright! Stop slouching! Or stand up straight?

Well, that’s mainly all it entails to practice a good posture that can lead to back pain relief.

With good posture, your back will be stable and robust.

However, stooping or slouching will strain your ligaments and muscles, which would eventually cause back pains.

Also, you can utilize some stability balls that can help give you an excellent posture to relieve the back pain you have.

Shoulder blade squeeze

Therefore, always have your back against the chair while you are sitting at your work desk. In this position, always rest your hands on your thighs.

Further, maintaining the chin level and the shoulders down. Squeeze the shoulder blades while drawing the shoulders. Repeat this process, but hold after a few seconds.

Also, ensure your feet lie flat on the floor while you sit.

Further, if your chair is not suitable for an ergonomic sitting, you should purchase a lumbar pillow.

5. Aerobic Exercises

Cardio or aerobic workouts can help you fortify your cardiovascular system.

The aerobic exercise, enormously when prolonged, will enhance blood and nutrients flow in the whole body, including your back.

The transfer of nutrients and blood will reduce body stiffness and promote healing of worn our back issues.

Some of the aerobic exercises you can take include swimming, biking since they can increase your heart rate.

Further, walking using ergonomic shoes also is good as it reduces the possibility of hurting your spine.

a. Elliptical trainer.

Much like a standard bicycle, the elliptical trainer will cut the stress on the spine as you move the legs through the oval action continuously.

b. Stationary bike.

Well, we all loved the bikes when we were kids. OR at least I did!

However, riding a stationary bike will help ease the pain that is disturbing you in the back.

c. Water therapy.

Swimming is all fun and relaxing. But it can also have a positive impact on your back, particularly when it is done aerobically.

Aerobic water therapy will cut off the strain that is going to your lower back. The effect is that water buoyancy balance the impact of gravity and thus prevents pressure on your lower back.


Well, there you have it. The ultimate methods you can use to relieve back pain fast at home.

Pick your favorite techniques, but ensure to consult your doctor before starting any workout exercises. Happy lower back revolution.

How to ease back pain at home fastBack pain is one of the most common physical ailments. Studies show that eight in 10 Americans have back pain at some point in their lives, usually in the lower back.

Your might have sprained it while working in the yard or cleaning house. Or your back might hurt from an old sports injury or a chronic condition such as arthritis or ankylosing spondylitis.

Sudden or severe back pain should be checked by a doctor or a physical therapist. That also goes for pain that won’t go away.

But sometimes you can treat nagging pain and discomfort on your own.

Wilson Ray, MD, chief of spine surgery for the Department of Neurological Surgery at Washington University School of Medicine in St. Louis, says home remedies ” tend to be better when they’re combined than [when done] alone.”

1. Keep Moving

You might not feel like it when you’re in pain. But this is probably the first thing your doctor will recommend.

”A common misconception in patients with isolated back pain is that they can’t stay active,” Ray says.

Try to keep up with your usual level of daily activity and movement. It can be a brisk 30-minute walk or circling the block with your dog. Aim to get on your feet at least three times a week.

Being sedentary “allows the muscles around the spine and in the back to become weak,” says Salman Hemani, MD, an assistant professor of orthopedics at Emory University School of Medicine in Atlanta. “That in turn can cause less support for the spine” and lead to long-term pain.

2. Stretch and Strengthen

Strong muscles, especially in your abdominal core, help support your back. Strength and flexibility may help both relieve your pain and prevent it.

“A lot of times, I encourage people to do that first thing in the morning,” Ray says. But if you’re older or worried about overdoing it, you can stretch and do your strengthening exercises later in the day when your body is warmed up.

Yoga, Pilates, and tai chi are just a few of the ways to strengthen your core and the muscles around your hips. One exercise that targets your entire upper and lower back is to lie on your tummy and lift up your legs and arms in the flying position.

3. Keep Good Posture

This helps ease the pressure on your lower back. You can use tape, straps, or stretchy bands to help keep your spine in alignment. Aim to keep your head centered over your pelvis. Don’t slouch your shoulders or crane your chin forward.

If you work in front of a screen, rest your arms evenly on the table or desk, and keep your eyes level with the top of the screen. Get up from your chair and stretch and walk regularly.

4. Maintain a Healthy Weight

Shedding extra pounds lightens the load on your lower back.

“Weight loss really helps [with pain] because it reduces the amount of mechanical force onto the spine,” Hemani says.

If you need help, ask your doctor for advice on a diet and exercise plan that may work best for you.

5. Quit Smoking

Research suggests that if you smoke, you may be four times more likely than nonsmokers to have degenerative disk disease or other spine problems.

Nicotine in cigarettes and other tobacco products can weaken your spinal bones and take away vital nutrients from the spongy disks that cushion your joints. A healthy spine keeps your back flexible and its muscles from getting stiff and sore.

6. Try Ice and Heat

You may have heard that one is better than the other for relief from back pain. The short answer is that the best option is whichever works for you.

“Some people come in and they swear by heat or ice,” Ray says. “You might want to try both, and you’ll probably find that one is better suited for your relief.”

Usually, ice is best if your back is bothered by swelling or inflammation. A heating pad may be better if you’re trying to relax stiff or tight muscles.

Hemani suggests limiting ice or heat treatment to 20 minutes at a time. And don’t use them if you’re also putting muscle-ache creams or ointments on your skin.

7. Know Your OTC Medications

Nonprescription pain relievers can help with muscle aches and stiffness. The two main types of over-the-counter options are nonsteroidal anti-inflammatory drugs (NSAIDs) and acetaminophen. NSAIDs include aspirin, ibuprofen, and naproxen.

True to their name, NSAIDs help lower inflammation that can lead to swelling and tenderness. But acetaminophen does not relieve inflammation. You can reach for either type of pain reliever for occasional back pain. NSAIDs may work a bit better, Hemani says, if you have arthritis of the spine or other inflammatory conditions.

8. Rub on Medicated Creams

Skin creams, salves, ointments, or patches may help when your back feels stiff, sore, and tense. Many of these products contain ingredients such as menthol, camphor, or lidocaine that can cool, heat, or numb the affected area.

Put on creams right where you hurt. Ask someone to apply it if you have trouble reaching the spot.

“It’s not going to be a mainstay at providing significant relief, but it can calm things down,” Ray says.

9. Ask About Supplements

It’s best to get your vitamins and minerals from foods. But ask your doctor if supplements might help.

For example, many people don’t get enough vitamin D, which is important for bone health. That can happen from lack of exposure to sunshine or because your body can’t absorb enough vitamin D from foods.

Magnesium deficiency may lead to muscle weakness and cramps. And Hemani says turmeric, a vivid yellow spice that’s related to ginger, may help calm inflammation.

Always talk to your doctor before you take any supplements.

10. Throw in the Towel

A rolled-up towel can be a handy tool for back pain relief. Try putting it under your pelvis when you’re lying down. Let your hips relax over the towel and help stretch out the tension in your lower back. See how to sleep on your back.

A back brace can sometimes help, especially after an injury or surgery. But they’re not meant to be worn too often or for too long. “People become dependent on it, and it actually allows those muscles to become lazy,” Ray says.

No matter which home treatment you try, Hemani says, “If it helps you, if it makes you feel better, keep doing it.”

Show Sources

Wilson Ray, MD, chief of spine surgery, Department of Neurological Surgery, Washington University School of Medicine, St. Louis.

Salman Hemani, MD, assistant professor of orthopedics, Emory University School of Medicine, Atlanta.

Monroe Clinic: “Back Pain Lasting More Than Three Months Is Considered A Chronic Condition.”

MedlinePlus: “Over-the-counter pain relievers.”

American Family Physician: “Pain Relievers: Understanding Your Options.”

We’ve got your back! The best remedies and products to get rid of back pain, fast

How to ease back pain at home fast

  • 21:47, 31 Mar 2021

Back pain is a common problem that many of us will experience at some point.

Lower back pain is particularly prevalent and, with many of us working from home, it’s no surprise back pain is likely to strike.

According to Voltarol, 94% of people with pain feel pain in their back, and 82% of people with pain feel it in their lower back.

If it’s affecting your everyday life, learning how to relieve back pain fast will be high on your priority list. The back muscles and spine support much of our body’s weight, and are used for both sitting and standing.

Lower back pain can be caused by sitting in a hunched position, bending, lifting or carrying heavy items, while common causes of upper back pain overuse and sports injuries. Sitting for long periods along with slouching can also cause back pain.

From creams to heat patches and back stretchers, we’ve rounded up the best remedies and products to relieve back pain below. Always remember to consult your doctor if you have persistent back pain.

How to relieve back pain fast with these remedies

1. Voltarol Back & Muscle Pain Relief 1.16% Gel

Overdone it with a workout? For fast back pain relief, Voltarol is a nifty gel that helps reduce inflammation and restore movement.

Whether you have muscular back pain, muscle cramps, muscles spasm or muscle strains, it offers targeted pain relief and reduces swelling.

One user said: “I have been recovering from a slipped disc and, although the physio exercises were helping and acupuncture helped too, the oral painkillers and strong painkiller/anti-inflammatory creams prescribed by doctors were having little effect. This cream worked marvellously.”

2. MaxKare Neck and Back Massager Shiatsu Massage Pillow with Heat

Heat can help relieve pain, and this bestselling massage pillow combines warmth with kneading massage nodes to offer comfort and reduce pain. A versatile product, the electric massager fits perfectly for your neck, shoulder, upper and lower back, lumbar, abdomen, calf and thighs.

One Amazon reviewer raved: “Where have you been all my life? Absolutely Amazing! This was not what I was expecting. It is 1000 times better. I thought it was just going to offer a bit of support in my lower back but it actually has a very powerful rotating mechanism that massages deep into your tissue. You can manipulate your body over the machine to find the perfect spot. I’ve been suffering from a very bad back for quite some time and this is just a dream come true.”

3. Cura-Heat Back and Shoulder Pain 7 Patches

Get up to 24 hours of back pain relief with these heat patches designed to increase blood circulation and relieve sore and stiff muscles.

The small, discreet rectangular patches offer a break from minor muscular and joint aches and pains.

Simply open the Cura Heat sachet and apply to clothing or underwear where the heat radiates through to the source of pain, increasing circulation, decreasing stiffness and relaxing sore muscles.

4. Back Stretcher Back Massager for Back Relaxation and Pain Relief

A back stretcher can be really efficient at helping to relieve back pain. An unbalanced spine can cause problems in your back, neck and shoulders, and even your joints. This stretcher helps to remove the source of counter pressure and pain, and restore the natural curvature of your back.

As you lay back, the muscles around it relax and gently compress the discs in the vertebrae, helping to relieve pain.

The stretcher can also help to correct your sitting posture to help minimise back pain over time. Simply pop it behind you on the chair in your home office.

A happy shopper said: “I had been having lower back pain for months so thought I would give this a try. It took a few weeks of regular use but my back pain now has definitely reduced. I wake up in the morning with slight stiffness but it’s a massive improvement since I started using this.”

5. Hemp Joint & Muscle Active Relief Gel

Prefer a natural remedy? This hemp cream will help manage aches, soreness and stiffness, helping to relax muscles and improve blood circulation.

It contains natural anti-inflammatory ingredients to ease discomfort, with the hemp combining with rosemary oil, camphor and menthol to cool your muscles.

It can aid recovery after a workout or simply soothe aches from sitting at the desk for too long.

One review said: “To be honest I was a bit sceptical at first when trying it. I’ve been in pain for several years in my lower back and thigh after an accident. No matter what I’ve tried, nothing helped ease it.

“I gave this a go and within a few days the pains had subsided almost to the point I don’t notice it. I was surprised it helped, so I’d definitely recommend it to anyone.”

6. Comficlouds Seat Cushion and Lumbar Support Pillow for Office Chair

Sometimes we all need a little support – and that includes our back. Many of us are sitting for hours at a time while working, and can form bad habits when it comes to hunching over the computer.

This lumbar support pillow will help to improve your posture, and relieve pressure on your neck and back, keeping you comfortable and pain-free.

7. Comfier Heating Belt for Back Pain

Hot therapy can help relieve lower back muscle tension and enhance blood circulation, making this heating pad for back pain and quick and easy fix.

The heat pad also has four massage motors to deliver a soothing, vibrating massage that also helps to relieve tension and soreness that builds up throughout the day. The adjustable strap allows it to fit you perfectly, and the lumbar support belt is made with soft velvet material for a comfy finish.

One happy customer raved: “This is just the thing for back pain. The warmth gets right to the spot and even I have to turn it down. And then there is the massage part. WONDERFUL!”

8. Bed of Nails Acupressure Mat

Dismiss the idea of a bed of nails being a torture instrument, this one can offer rapid relief or aches and back pain.

The acupressure mat combines Eastern wisdom with Scandinavian modernity to alleviate tension and stress, and helps you to relax and be more mobile.

It’s covered in her 8,800 non-toxic plastic spikes which work in a similar way to acupuncture needles and help to release endorphins. As well as being calming and alleviating aches and pains, it can also help reduce the appearance of cellulite (yes, really), by helping to rid your body of toxins and increase blood flow.

Back pain can easily ruin your day and it typically occurs if something is wrong with your body’s delicate column. The column is made up of joints, ligaments, muscles, and bones, responsible for keeping you upright. In some cases, another condition like arthritis, strains, fractures, kidney infections, and hairline spine fractures can lead to back pain. Since you can’t just ignore back pain – for peace of mind and health – you should learn some self-care measures at home.

Back Pain Treatment at Home

1. Apply Ice or Heat

It is best to apply ice within 24 to 48 hours past injury as this will reduce inflammation. Warmth can feel good by covering up pain and relaxing muscles, but this actually makes the inflammatory process worse within the first two days after injury. Instead, use ice for the first two days and choose whichever you prefer after that. Never leave ice or heat on the injured area for more than 20 minutes at a time.

2. Stretch

How to ease back pain at home fast

Stretching both strengthens muscles that need assistance and loosens up tense ones. Keep in mind that certain stretches may reduce your back pain and others may increase it, depending on the location of the pain. Because of this, stop a stretch that leads to pain and never force a stretch. Your doctor can offer suggestions for which stretches are ideal in your situation.

3. Correct Your Posture

How to ease back pain at home fast

Sitting down over a long time can hurt your back more than you may realize. By sitting properly, however, you can reduce the negative effects. When sitting, all the bones of the spine should be lined neatly stacked on top of each other. Your keyboard should be within easy reach, with your feet on the floor flat.

4. Change How You Sleep

In terms of back pain treatment at home, sleeping on the back is ideal. You may even want to try sleeping on the floor and placing a pillow underneath your feet for a few nights. If you just can’t sleep on your back, sleep on your side but place a pillow between the knees to let the muscles relax. Sleeping on the abdomen is also less than ideal, but you can make it a bit better by putting a pillow under the pelvis and lower abdomen.

5. Get a Massage

How to ease back pain at home fast

This will ease tense or sore muscles. If you can’t afford to get a professional massage, ask your friend or partner to give you a gentle massage.

6. Apply Rubs and Ointments

For the best results, combine the massage with an ointment or rub designed to relieve back pain. Many people are turned off by their smell or how challenging it can be to apply them yourself. You can ask someone for help or find an applicator to help. If you don’t like the smell or texture, consider a natural cooling cream that isn’t greasy.

7. Take a Bath with Epsom Salt

In the case of regular back pain, try taking a lukewarm bath with several handfuls of Epsom salt. Epsom salt is easy to find and highly affordable and works through your skin to your sore muscles. Avoid hot water as it may make your muscles swell. As a bonus, Epsom salt is good for the skin.

8. Lose Excess Weight

When you have excess weight, your body is under more stress. The strain in your back will be worse if the extra fat is in your breast or belly areas. Because of this, a great back pain treatment at home is to lose some extra weight. This should be possible by cutting calories and exercising more. Your doctor can help you create a healthy exercise and diet plan.

9. Try Low-Impact Exercises

If you are in pain, exercising can sound incredibly unappealing, but that doesn’t mean you shouldn’t do it. A study found a clear link between reduced back pain and moderate exercise. Some good ideas for low-impact exercises include walking briskly, doing tai chi or yoga, or swimming lamps. In addition to helping your back with strength and flexibility, these activities can help you lose weight.

10. Use Over-the-Counter Medicines

You can find a wide range of over-the-counter painkiller choices, like Advil and Tylenol. Always follow the dosage instructions exactly, not going over the recommendation. If you find yourself taking pain medication frequently, talk to your doctor as there may be long-term side effects.

When to Contact Your Doctor

While back pain treatment at home has its place, you should contact your doctor if:

  • You lose control of the bladder or bowels.
  • You experience numbness or weakness of the legs or difficulty walking or standing.
  • Your lower back pain feels severe, hurts while lying down or resting, or lasts more than several days.

Any of these can indicate nerve problems or other types of underlying medical conditions requiring treatment.

Back pain is the second most common cause of missing work, only after the common cold, and contributes to about 93 million lost workdays and $5 billion in health care costs every year. An astounding eight out of ten people will have back pain at some point in their lives, and one in four Americans currently experiences back pain. Back pain that lasts more than three months is considered chronic, a type of pain which neuroscientists say impairs more than your physical body.

Chronic pain actually alters brain function, impairing attention, short-term memory, judgement, and social skills. Additionally, Harvard Medical Center reports that chronic pain contributes to mood disorders, including depression and anxiety, sleeping difficulties and coping skills, which can damage relationships with friends, family, and significant others.

People who work in offices are more likely to suffer chronic back pain than people who have physically demanding jobs.—Dr. Garima Anandani

How your body is positioned throughout the day is a major contributor to back and neck pain. The three most common causes of back pain are:

  • Slouching forward in your chair
  • Holding your telephone between your ear and your shoulder
  • Lack of movement during the work day

Here are some tips anyone can use to optimize their workstation to reduce back pain.

Customize Your Chair and Desk

Dr. Scott Donkin, founder of Occupational Health and Wellness Solutions consults workplaces on safety, ergonomic, and health issues and states that the act of leaning forward in your chair crushes the disks in your lower back and puts strain on your neck and shoulders. San Francisco State University’s Dr. Erik Peper recommends these tips to help yourself protect your back while you work.

1.) Support the natural curve of your spine. Office chairs should have lumbar support, a natural forward curve at belly button level. You can also put a pillow or rolled up towel behind your back to achieve this effect.

2.) Adjust the height of your chair so you can keep your feet flat on the floor and your knees at a 90-degree angle. You can also rest your feet on a prop, like a footrest or even a phone book, for extra support.

3.) Remove or lower the armrests so your arms are at a 90-degree angle. This will encourage you to hold your shoulders low, which your upper back will appreciate.

4.) Keep your monitor about an arms length away and at or slightly below eye level. This will encourage you to sit back, instead of leaning forward and straining your neck. If you find yourself squinting at your monitor, adjust the lighting to reduce strain on the eyes.

Optimize Your Phone Calls

Many people tuck their phone between their head and shoulder to free up their hands while talking, causing strain to their neck and shoulders. Try the following alternatives to avoid tucking your phone during your conversations.

1.) Use a headset or speakerphone if your conversation lasts more than five minutes or you need to take notes during the call.

2.) Hold the phone in your hand and switch between your right and left sides throughout the conversation.

Get Up and Move

People are made to move. In blue zones regions, people were nudged into moving every 20 minutes throughout the day. Sitting (or even standing) in one position for an eight-hour workday can wreak havoc on your body.

1.) Take short breaks, or micro breaks, once every hour to use the restroom, get a glass of water, visit the copy machine or just stretch. Sitting for long periods of time can weaken the muscles in your back. Stretching for just 60 seconds is enough to offset these negative effects of sitting.

2.) Researchers suggest at least half your hours at work should be spent standing up. If you have a sit-stand workstation, alternate between sitting and standing throughout the day.

3.) Strengthening your core muscles with exercise, such as yoga, pilates, or sit-ups, works your stomach as well your back, which naturally improves your posture and reduces pain.

Additional Resources:

To learn more about sit-stand workstation, check out Ergotron’s website.

For more resources on creating a healthy workstation (including links to programs reminding you to take micro breaks), check out OSHAs recommendations on comfortable sitting at work.

Dr. Peper has some great resources on his website, including clocks reminding you when to take micro breaks at work.

Swollen gums can be a sign of a serious oral condition. If you’re one of those individuals who fear the dentist, you might be glad to hear you can treat painful gums at home.

If you want to learn how you can treat painful gums at home. Read on to get started.

1. Warm and Cold Compresses

A great and easy way to relieve painful gums is by applying compresses on your gum to relieve your pain. Either hot or cold compresses will do.

Hot Compress: Heat up some water but make sure you don’t bring it up to a boil. The water should be hot enough for you to tolerate it.

Grab a clean cloth and soak it in the water, squeeze off the excess water, and place it on your face in the area of the gum pain.

Cold Compress: Use an ice pack wrapped in a clean cloth and apply the same way as a hot compress.

You can alternate the use of both compresses until the pain and swelling go down.

2. Salt Water Rinses

Salt water rinses are a great home remedy to help aid painful gums. The salt in the water prevents the growth of bacteria and helps get rid of the one already growing in your mouth.

Start by warming a cup of water, make sure is not boiling, and add 1 tsp of salt to it. Swish the salt water in your mouth and rinse well for a few seconds, and spit out into the sink.

Make sure you don’t swallow the water. Rinse your mouth with the salt water at least twice a day.

3. Hydrogen Peroxide

The hydrogen peroxide helps you soothe the pain and reduce gum inflammation. Hydrogen peroxide is a great agent to kills germs and fights many other oral problems.

To start, mix equal parts of water and hydrogen peroxide. Swish the peroxide solution in your mouth for about 20 seconds, spit on the sink, and rinse your mouth off with warm water.

Another way to use hydrogen peroxide is to make a paste using baking soda. Apply the paste to your mouth, wait a minute, and then rinse off.

4. Tea Bags

Soak a tea bag in boiling water for at least 5 minutes, as if you were to make tea. Let the tea bag cool off for a few minutes, so it’s not burning hot and apply on the affected gums.

Not any tea will do, try to pick a tea that has astringent properties such as green tea, black tea, or hibiscus tea. You can also pick a tea rich in anti-inflammatory properties such as chamomile and ginger.

Teabags are a great way to soothe painful gums.

5. Tea Tree Oil

Tea tree oil is known for its natural anti-inflammatory and antibiotic properties. It’s perfect to help with your painful gums and other oral ailments.

To use, drop a few drops of tea tree oil into a glass of water and use it as a regular mouthwash.

You can also try to get toothpaste that contains tea tree oil for a little extra help.

6. Turmeric Paste

Turmeric is another natural ingredient that contains antioxidant and anti-inflammatory properties. Turmeric helps reduce the swelling, pain, and inflammation of your gums.

You will need to make a paste using 1/4 teaspoon of turmeric and mix it with a little water until you make a paste.

Apply on your affected gums and leave on for 5 minutes. Make sure you rub it on your gums using gentle massage motions.

After, ensure you rinse the turmeric residue with warm water. Repeat the process every day for 1 to 2 weeks or until the pain is gone.

7. Over-the-Counter Pain Killers

If the pain is getting in your way, why not try instant pain relief. Some over the counter pain relievers will do the trick.

You can try pain relievers such as aspirin, acetaminophen, or ibuprofen. You can find these at your local drug store.

For more effectiveness, you can combine the painkillers with other home treatments.

8. Oral Anaesthetic Gels

You can also use oral anaesthetic gels you can get over the counter to help you with your gum pain.

These gels combine natural and synthetic ingredients to help numb your gums and bring you pain relief.

Oral gels usually use natural pain relievers such as clove or Spilanthes. Orajel and Anbesol, are common over the counter anaesthetic gels.

9. Homemade Dental Spray

You can make a dental spray to help relief your gum pain by using essential oils as your main ingredient.

Use a new and clean spray bottle (make sure no other product has been inside it) and add clean water to it.

You will need about 5 drops of the essential oils of your choosing. Great oils to use are oregano, peppermint, and clove — these oils have pain relief and anti-inflammatory properties.

Spray the solution directly onto your gums daily until your condition improves.

10. Improve your Nutrition

The best way to help with painful and inflamed gums is to prevent it in the first place.

A great way to prevent and improve your gums is to improve your nutrition. Start by incorporating calcium, vitamin C, and folic acid into your diet.

Not having these vitamins in your diet could be one of the culprits of swollen gums.

Vitamin C can be found in a variety of foods such as broccoli, bell peppers, oranges, pineapples, kale, kiwi, and strawberries.

Getting the right amount of calcium can bring many benefits for your overall oral health. Calcium is found in dairy, soy milk, tofu, sardines, cereals, and collard greens.

Add folic acid to your diet by eating beans, lentils, broccoli, asparagus, greens, peas, and avocados.

Improve Painful Gums with These Remedies

Simple home remedies such as salt water rinses, cold compresses, turmeric paste, tea tree oil, amongst other can help you soothe gum pain.

If nothing works, you should visit a professional.

Need help with your overall dental health, Dee Kay Dental can help you. Learn more about us or contact us to make an appointment.

Affordable 0% Finance

With our range of finance options treatment can be made affordable. Implant treatment can start from just £49 a month.

How to ease back pain at home fast

Gas in your digestive system is relatively normal and usually released through belching or flatulence. But when excess gas can’t escape, it gets trapped. As a result, gas can cause back pain and other uncomfortable symptoms.

Video of the Day

Here’s a look at what causes trapped gas, how to relieve gas pain in your back and what other conditions can cause back pain.

Gas can cause back pain when it gets trapped in your intestines during digestion, when you swallow too much air or if you have a chronic digestive condition. But keep in mind that other issues can cause back pain, too, such as gallstones or ulcers.

What Causes Gas to Get Trapped?

Gas has both external and internal causes, according to Neil Gupta, MD, an associate professor of gastroenterology and regional director of digestive health at Loyola University Medical Center in Maywood, Illinois.

And when that gas gets stuck in your intestines, pain can ensue. “Trapped gas can cause cramping or bloating anywhere along your digestive system,” he says. “Gas pain can be felt in your upper back when [it] is trapped in a part of your colon in the back of your abdomen called the retroperitoneum.”

1. Swallowing Air

The main culprit for gassy back pain? Swallowing too much air, Dr. Gupta says.

Swallowed air is the primary cause of increased gas in your stomach, per the Mayo Clinic. It can result from a variety of factors, like drinking or eating too fast, using a straw or drinking carbonated beverages like beer or soda. Chewing gum, taking fiber supplements or eating food and drinks that contain artificial sweeteners can also contribute to the problem.

2. Gas Released During Digestion

Gas in your colon forms when bacteria ferment undigested carbs like fiber and some starches and sugars, per the Mayo Clinic. Higher-fiber foods like beans or whole grains tend to lead to more gas, according to the Cleveland Clinic.

While bacteria consume some of that gas, the remainder is released in flatulence, something that normally occurs 14 to 23 times a day, according to Johns Hopkins Medicine.

3. Certain Chronic Conditions

Trapped gas typically occurs due to the above reasons, according to the Cleveland Clinic. But if your gas pain is constant, excessive or accompanied by other digestive problems, then a medical condition may be to blame, per the Mayo Clinic.

“Any condition that causes your digestive system to slow down increases the risk for trapped gas,” Dr. Gupta says. “These include common conditions like chronic constipation and diabetes.”

Trapped gas can also cause back pain when you have chronic intestinal diseases like diverticulitis, ulcerative colitis, Crohn’s disease, food intolerances like lactose- or gluten-intolerance, small bowel bacterial overgrowth and constipation, per the Mayo Clinic.

If too much gas gets trapped at bends in your colon (called flexures), you may develop a disorder known as splenic-flexure syndrome, per Johns Hopkins Medicine. This severe gas buildup can cause pressure, pain and bloating, according to June 2020 research in ​Intestinal Research​.


If your gas pain is accompanied by other symptoms like weight loss, diarrhea or bloody stool, check in with your doctor to see if a medical condition may be to blame.

4 Other Conditions That Cause Back Pain

“Although gas is a common cause of back pain, there are other more serious causes that need to be considered when you have belly pain that is felt in your back,” Dr. Gupta says.

1. Acute Pancreatitis

Acute pancreatitis is inflammation of the pancreas — a long gland in your upper abdomen situated behind your stomach — that may be contributing to your backaches, according to the Mayo Clinic.

Symptoms may include:

  • Pain in your upper abdomen that radiates to your back
  • Pain that worsens after eating
  • Fever
  • Tenderness in your belly
  • Nausea
  • Vomiting
  • Rapid pulse

2. Gallstones

The Mayo Clinic defines gallstones as digestive fluid, called bile, that thickens into hardened deposits in your gallbladder duct. While gallstones can be asymptomatic, they can sometimes create a blockage that results in the following symptoms:

  • Rapidly increasing pain in your upper right or central abdomen
  • Pain between your shoulder blades or in your right shoulder
  • Nausea
  • Vomiting

3. Ulcer

Ulcers may also be to blame for back pain. A duodenal ulcer is an ulcer that forms in the first part of your small intestine, according to Dr. Gupta. He says it can lead to:

  • Burning pain between your sternum and belly button
  • Back pain

4. Kidney Stones

Kidney stones are another potential cause of both stomach and back pain, per the Mayo Clinic. Symptoms include:

  • Severe fluctuating pain on your side and back (below your ribs)
  • Pain that fans out to your abdomen and groin
  • Painful urination
  • A strong need to pass urine more often or urinating in smaller amounts
  • Blood-tinged, cloudy or putrid urine
  • Nausea
  • Vomiting
  • Fever
  • Chills

How to Relieve Gas Pain in Your Back

While getting rid of gas-induced back pain once and for all may require managing a chronic condition, there are some measures you can take to ease aches in the short term.

1. Try Gas-Reducing Medicine or Pain Relievers

Over-the-counter (OTC) medicines like antacids can help ease your gas symptoms, according to the Cleveland Clinic. Other non-prescription enzyme supplements — like Lactaid or Beano — can help prevent discomfort from lactose intolerance or trouble digesting sugars, respectively.

If you’re already experiencing back pain from gas, OTC pain relievers like ibuprofen can help take the edge off, according to the Mayo Clinic. Just be sure to follow the instructions on the label when you take these or any other medicines.

2. Use a Heating Pad

Applying heat to your back may also help ease backaches, according to the Mayo Clinic. University of Michigan Health recommends heating your back for 15 to 20 minutes at a time with the help of a heating pad or hot shower.

3. Exercise

Though it may sound counterintuitive to hit the gym when your back hurts, exercise can help support digestion and release gas trapped in your digestive tract, according to the Cleveland Clinic. Sticking to a regular exercise routine can also help prevent future gas buildup.

4. Limit Foods and Drinks That Give You Gas

Moderating foods and drinks that make you gassy can also help stave off back pain. Per the Mayo Clinic and the Cleveland Clinic, some common culprits include:

How to ease back pain at home fast

If you’ve had sciatica, then you know the pain it can cause in your lower back or legs. It can range from mild, annoying pain to sharp, burning pain, or can become excruciating. Sciatica can often be mistaken for a disc injury, lower back pain, pelvic pain, or hip pain. And knowing how to get rid of sciatica is crucial to getting you feeling healthier and happier.

What is Sciatica?

Sciatica is inflammation of your sciatic nerve and can cause pain in your lower back that radiates down your leg.

Let’s explain. Your sciatic nerve comes out of your lower back, down the back of your legs, to your feet. When this nerve becomes irritated or inflamed at any point, it can cause symptoms of sciatica, such as pain.

If it can be mistaken for other problems, how do you know if it’s sciatica vs. herniated disc or other problems? The best way to know if your pain is a result of sciatica is to see a professional, like a corrective chiropractor. But in the meantime, there are 5 steps you can do at home to relieve sciatica pain. If these 5 steps don’t help, your pain may be stemming from a different problem and you’ll need to see a corrective chiropractor that can find the root cause of your pain.

The 5 Steps to Eliminate Sciatica Now

If any of these steps cause you pain, stop doing them and contact a corrective chiropractor for sciatica.

The first tip to get rid of sciatica pain is icing. Icing is a safe and conservative way to reduce pain and inflammation, especially if it’s a new problem and you haven’t yet figured out the cause of your problem. If you’re wondering why to use ice over heat, it’s because heat can bring in too much blood flow to the area and cause even more inflammation, more problems, and more pain.

You might have tried icing here and there and are convinced it doesn’t work. But if you’re only icing for 10 minutes every now and then, you need more. It’s best to ice for 20 minutes on, 20 minutes off, two to three times a day to reduce inflammation so that you can begin more advanced ways of treating your sciatica.

To ice, place a large ice pack under your lower back while lying down. Ice for 20 minutes and then place your ice pack in the fridge to keep it cold. Wait 20 minutes and then ice again for another 20 minutes. Do this repeatedly, about 2-3 times per day.

If you have problems with sciatica, it’s usually because you’ve been too active in a stressful position and you’re probably not taking the time to rest. Resting allows your body to take a time out, allowing for inflammation to reduce.

How should you rest?

One thing you should be doing is lying on the floor with your knees elevated on a chair, couch, or coffee table (this is also a good time to be icing). Lying on the floor with your knees up reduces tension in your lower back and legs which is a step closer to getting rid of pain from sciatic inflammation.

Another important factor is sleep. Make sure you’re sleeping enough and sleep on your back. Take the time to breathe, relax, take a step back and unwind, to give your body a chance to recuperate, recover, and heal. If you want to know the best sleep position for sciatica, check out this video .

Reduce Inflammation

To reduce inflammation, most people try over-the-counter pain relievers and anti-inflammatory medications, but there is a better, natural way.

Dr. Gregg recommends Essential Fatty Acids EPA-DHA, 1,000 mg two times a day. Some people may need up to 5,000 mg, but always check with your healthcare provider first, especially if you have cardiovascular risk factors or other health conditions.

Another supplement you can take to reduce inflammation is Inflavonoid Intensive Care , which can take the place of your over-the-counter pain medications like Tylenol or Aleve. This supplement reduces inflammation and helps to reduce pain. Dr. Gregg usually recommends to use this as needed, but no more than four times a day.

Vitamin D is also a key micronutrient that reduces inflammation and most people, especially here in the midwest, don’t get enough of it. Dr. Gregg’s recommendation is 1,000-5,000 IUs per day. This is the best vitamin D to use.

You also need to take a look at your diet since certain foods are highly inflammatory. You probably won’t like this idea at first, but you’ll need to eliminate sugars, dairy, and grains from your diet. These foods can not only cause inflammation but make inflammation worse.


Most of us are chronically dehydrated, especially now that we’re wearing masks.

You should be drinking half of your weight in pounds in fluid ounces. For example, if you weigh 200 pounds, you should be consuming 100 fluid ounces of water daily. And getting rid of sciatica pain makes this no different.

If you’re wearing a mask or you workout, you need to drink even more water than this. Aim for 75-100 percent of your weight in fluid ounces of water.

If you’re not quite there, here is a video on how you can get there.

Tip: Find a reusable water bottle to carry with you. Know how many ounces it contains and how many bottles you need to drink per day.


Yes, we want you to rest, but there are still exercises for sciatica that you can do, and stretches are one of them.

Stretching can loosen up muscles, so if you have a muscle that’s irritated, tight, or contracted, these stretches are the best way to loosen up these muscles to relieve sciatic pain.

Here are three stretches we recommend in our office that we call the “Basic 3-Way.” For detailed instructions on how to do these stretches, see this video .

Stretch #1

  • Lie down, grab under your knee, and pull your knee up to your chest as much as you can.
  • Hold for 10 seconds.
  • Keeping your leg tight to the body, straighten your knee as much as you can.
  • Hold for 10 seconds. If you need more of a stretch, pull your toe down toward yourself.
  • Repeat these steps on the other side.

Stretch #2

  • Grab the top of your knee and pull across your body. If you feel hip pain, you’ll need to do a modification of this stretch which you can see here .
  • Hold for 10 seconds.
  • Repeat on the other side.

Stretch #3

  • Cross one leg over the other (as seen in the video ).
  • With your hands between your knees, lower your head back to the table and lean back.
  • Hold for 10 seconds.
  • Repeat on the other side.

If any of these stretches cause pain, stop doing them and contact your corrective chiropractor.

These 5 steps on how to get rid of sciatica pain should help you get some relief, but if they don’t, you may have something else going on.

Pain is a signal from your body that something is wrong. You need to find out where the pain is coming from so that you can fix it so it stays gone for good. You need to consider a corrective chiropractor for sciatica.

Here at Align Wellness Center, Dr. Gregg successfully uses Chiropractic BioPhysics to determine the root cause of pain and set up treatment plans made individually for each patient, naturally, without surgery and medication. He helps his patients’ pain go away and stay away, so they can live the way they’re meant to.

If you or someone you know is experiencing sciatica or lower back pain, contact us today or stop by the office. We’re located at 900 Skokie Blvd., Suite 113, Northbrook, IL, 60062.

10 Tips for Easing Back Pain

Use these self-care tips to ease your back ache and pain associated with arthritis.

1. Relief is Possible
2. Get Wet
3. Move and Strengthen It
4. Find Your Zen
5. Cinch It In
6. Trim It Down
7. Visit China
8. Manipulate It
9. Apply Pressure
10. Put It Together
11. Medicate It
Managing Pain

How to ease back pain at home fast

Tai Chi Shown to Ease Back Pain

How to ease back pain at home fast

Injections and Implants for Back Pain Relief
Quiz to Help Manage Pain
Give & Get Your Best
Stay in the Know. Live in the Yes.

Get involved with the arthritis community. Tell us a little about yourself and, based on your interests, you’ll receive emails packed with the latest information and resources to live your best life and connect with others.


Every gift to the Arthritis Foundation will help people with arthritis across the U.S. live their best life.


Join us and become a Champion of Yes. There are many volunteer opportunities available.


Take part to be among those changing lives today and changing the future of arthritis.


Proud Partners of the Arthritis Foundation make an annual commitment to directly support the Foundation’s mission.


Ways to Give

Every gift to the Arthritis Foundation will help people with arthritis across the U.S. live their best life. Whether it is supporting cutting-edge research, 24/7 access to one-on-one support, resources and tools for daily living, and more, your gift will be life-changing.

Make a Donation

Help millions of people live with less pain and fund groundbreaking research to discover a cure for this devastating disease. Please, make your urgently-needed donation to the Arthritis Foundation now!

Become a Member

Become an Arthritis Foundation member today for just $20 and you’ll receive access to helpful tools. and more.

Make a Honor or Memorial Gift

Honor a loved one with a meaningful donation to the Arthritis Foundation. We’ll send a handwritten card to the honoree or their family notifying them of your thoughtful gift.

Gift Planning

I want information on ways to remember the AF in my will, trust or other financial planning vehicles.

Other Ways to Give

  • Match Gift
  • Donate a Car
  • Donor-Advised Funds


Volunteer Opportunities

The Arthritis Foundation is focused on finding a cure and championing the fight against arthritis with life-changing information, advocacy, science and community. We can only achieve these goals with your help. Strong, outspoken and engaged volunteers will help us conquer arthritis. By getting involved, you become a leader in our organization and help make a difference in the lives of millions. Join us and become a Champion of Yes.

More About Volunteering


Give Just 10 Minutes.

Tell us what matters most to you. Change the future of arthritis.

By taking part in the Live Yes! INSIGHTS assessment, you’ll be among those changing lives today and changing the future of arthritis, for yourself and for 54 million others. And all it takes is just 10 minutes.

Your shared experiences will help:

– Lead to more effective treatments and outcomes
– Develop programs to meet the needs of you and your community
– Shape a powerful agenda that fights for you

Now is the time to make your voice count, for yourself and the entire arthritis community.

Currently this program is for the adult arthritis community. Since the needs of the juvenile arthritis (JA) community are unique, we are currently working with experts to develop a customized experience for JA families.

How are you changing the future?

By sharing your experience, you’re showing decision-makers the realities of living with arthritis, paving the way for change. You’re helping break down barriers to care, inform research and create resources that make a difference in people’s lives, including your own.


Meet Our Partners

As a partner, you will help the Arthritis Foundation provide life-changing resources, science, advocacy and community connections for people with arthritis, the nations leading cause of disability. Join us today and help lead the way as a Champion of Yes.


Our Trailblazers are committed partners ready to lead the way, take action and fight for everyday victories. They contribute $2,000,000 to $2,749,000


Our Visionary partners help us plan for a future that includes a cure for arthritis. These inspired and inventive champions have contributed $1,500,00 to $1,999,999.


Our Pioneers are always ready to explore and find new weapons in the fight against arthritis. They contribute $1,000,000 to $1,499,999.


Our Pacesetters ensure that we can chart the course for a cure for those who live with arthritis. They contribute $500,000 to $999,000.


Our Signature partners make their mark by helping us identify new and meaningful resources for people with arthritis. They contribute $250,000 to $499,999.


Our Supporting partners are active champions who provide encouragement and assistance to the arthritis community. They contribute $100,000 to $249,999.

Back pain is considered chronic if it lasts three months or longer. It can come and go, often bringing temporary relief, followed by frustration. Dealing with chronic back pain can be especially trying if you don’t know the cause.

Back pain rehabilitation specialist Andrew Nava, M.D. , offers insights into common chronic back pain causes and nonsurgical treatment options—and advises not to give up hope.

Common Causes of Chronic Back Pain

Chronic back pain is usually age-related, but can also result from a prior injury. The most common causes include:

  • Arthritis of the spine —the gradual thinning of the cartilage inside the spine
  • Spinal stenosis —narrowing of the spinal canal that may lead to nerve pain
  • Disc problems, such as a herniated or bulging disc
  • Myofascial pain syndrome—unexplained muscle pain and tenderness

In some cases, it’s difficult to pinpoint the cause of chronic back pain. “If your doctor has exhausted all diagnostic options, it’s time to seek a second opinion from a back pain specialist,” recommends Nava. It’s important not to make rushed decisions or undergo extensive medical procedures until the origin of the pain is found. Not only may they not help; they could make the pain worse, warns Nava.

If the source of the pain is not known or can’t be treated, your best option may be to work with your doctor on reducing the flare-ups and making the pain manageable with nonsurgical treatments.

Back Pain Causes and Treatments Webinar | Stephanie Van, M.D.

Chronic back pain is a persistent source of discomfort for many adults. In this webinar, our expert Stephanie Van, M.D., discusses common causes of back pain along with strategies for relief.

Nonsurgical Treatments for Chronic Back Pain

Physical Therapy

Exercise is the foundation of chronic back pain treatment. It’s one of the first treatments you should try under the guidance of your physician and spine physical therapist. However, the same set of exercises doesn’t work for everyone, says Nava. The exercises have to be tailored to your specific symptoms and condition. Maintaining the exercise routine at home is also a big part of success.

Physical therapy for chronic back pain may include:

  • Retraining your posture
  • Testing the limits of pain tolerance
  • Stretching and flexibility exercises
  • Aerobic exercises
  • Core strengthening

Mindfulness and Meditation

Chronic back pain is straining both physically and emotionally. To manage the frustration, irritability, depression and other psychological aspects of dealing with chronic pain, you may get referred to a rehabilitation psychologist. This specialist may recommend meditation, yoga, tai chi and othercognitive and relaxation strategies to keep your mind from focusing on pain

Some diets are highly inflammatory, especially those high in trans fats, refined sugars and processed foods. Consult with your doctor to see if your diet could be contributing to your chronic back pain and how you could change it. Maintaining a healthy weight could also help lessen your back pain by reducing the pressure on your spine.

Lifestyle Modifications

When you have chronic pain, it’s important to accept your limitations and adapt. “Listen to your body and learn to pace yourself,” suggests Nava. Take a break when mowing the lawn, or make several trips when carrying groceries. Take note of the activities that worsen your pain and avoid them if possible. Not only could this help your back feel better, it could also prevent the underlying condition from advancing. Another important lifestyle change to try is giving up smoking. Nicotine is scientifically known to accentuate pain and delay healing.

Injection-based Treatments

Nerve blocks, epidural steroid injections, nerve ablations and other types of injection-based procedures are available for chronic back pain. They are used when the source of the pain is known and can sometimes help rule out certain causes if the treatment doesn’t work. Injections may stop or lessen pain for a certain period of time, but are not intended as long-term solutions and shouldn’t be used in isolation.

Alternative Treatments

Acupuncture, massage, biofeedback therapy, laser therapy, electrical nerve stimulation and other nonsurgical spine treatments can also make a difference for chronic back pain. Talk to your spine specialist about alternative treatments that could benefit you.

Pharmacologic Treatments

Analgesics, anti-inflammatory drugs, muscle relaxants and other medications can be used to help control chronic back pain. However, most come with unwanted side effects and are not intended for prolonged use.

“Opioid medications generally shouldn’t be used as the first, the only or the long-term line of treatment for chronic back pain,” recommends Nava. Many of them are addictive and don’t address the underlying cause of your pain. Opioids should be prescribed only after a thorough exam by a specialist and if other drugs have failed to provide relief. If you find yourself relying on opioids to get through the day, it may be time to seek a second opinion.

When is Surgery a Good Idea for Back Pain?

These red flags can be indicators for surgery, if they’re found to be related to your spine condition:

  • New or progressing bowel/bladder issues
  • Weakness in limbs
  • Gait and balance problems
  • Evidence of increased (brisk) reflexes

Surgery can also be an option for chronic back pain if there is a known cause confirmed by imaging and if other treatments didn’t help. “Get opinions from at least two surgeons,” suggests Nava, “as pain can still come back after the surgery.”

Sciatica can very debilitating. It can make life really difficult. In fact, it can make you a burden on your family as they might be forced to carry you around the home always. So it shouldn’t be surprising that we have so many forms of treatment for it. But the trouble is that many don’t usually apply the right form of treatment. Some don’t even know how to start treating sciatica in the first place.

So in this post I will outline some simple but effective tips on how to treat sciatica at home. You can use these treatments to ease your pain at home.

Before that though I would like to make certain important points ;

First, even though sciatica can be a serious problem and make life almost unbearable, at times it doesn’t really need complex treatment. It can go away on its own after some time. So it won’t hurt to try these proven home treatments first before seeking serious treatment alternatives. ( I advise you to discuss them with your doctor before )

Secondly you have to seek immediate medical attention if the pain is accompanied by numbness that ascends towards your knees over time or if you lose your bowel control or if you can’t seem to control your bladder. These symptoms could mean there’s serious underlying health issue that needs to be addressed without a delay.

Having said this, let’s now look at how to treat sciatica at home

1. Heat or ice the pain away

The use of heat and ice therapy in the treatment of various body pain has been proven to be effective. Many people have used ice and heat to get some relief from their sciatic nerve pain.

The confusion is usually whether to start with heat or ice. It is generally recommended that you start with ice first. Applying ice to the affected area in the first 42 -72 hours of the pain can bring about some relief. Ice numbs the area and helps to reduce inflammation. Put an ice pack on where it hurts for 10 to 15 minutes severally in a day.

After 2 or 3 days, if the pain persists, shift to heat therapy. Get a heating pad and place on your back for 15 to 20 minutes. You can do this for several times a day. Heat increases blood flow. It also helps in relaxing tensed muscles that might make sciatica worse.

2. Exercise out the pain.

How to ease back pain at home fast

Physical exercise can also help you tackle sciatica at home. Stretching the spine will do you a lot of good. It can ease the pain by reducing inflammation.

Many sciatica cases are due to the piriformis muscle pressing against the sciatic nerve. Doing stretches that target this muscle will help you eliminate the pressure of the piriformis muscle on the sciatic nerve and provide relief as a result. Exercising the hamstring muscle has also helped some people in their fights against sciatica. So target these muscles in your stretches.

But remember that Sitting for long period of time while suffering from sciatic nerve pain is terrible. It can exacerbate the pain. Standing for long too can be painful.

3. You can also massage sciatica away at home.

Massage generally helps us to relax. But in cases of pain it can be therapeutic. Massage helps the body to release endorphins. Endorphins are hormones that help our body fight pain.

The right massage on the path of the sciatica can provide you with relief. The sciatica nerve, which is the biggest nerve in the body travel all the from the back to legs. Massaging along its travel route can help ease the tensions of the muscles surrounding it.

There’s also this massage technique that many people find relieve from. Instead of massaging the side that is paining , they massage the other side that’s not paining. Even though there isn’t detailed works on this technique, as I said some sciatica sufferers do find relief from.

There’s no harm in trying both. It is all about what works for you

You can watch the below video for more on Sciatica and Piriformis Syndrome

4. Topical Preparation

Topical preparations are also effective home remedies for sciatica nerve pain. There are so many options here. But perhaps the most well-known topical preparat is st. John’s wort oil. Some pain sufferers even named it ‘chiropractor’s oil’. It has anti inflammatory substances that help suppress inflammation. It also relaxes tense muscles.

Capsaicin and cayenne pepper cream are also good options. Get these preparations and apply them to the place of pain.

5. Try Herbal

Herbal plants can also help you to fight sciatica at home. Devil’s claw is usually the herb for sciatic nerve pain sufferers. The strength of its anti inflammatory property has been linked to that of ibuprofen and other similar pain medications. This makes it a good choice for sciatica remedy.

However, these herbs has some side effects. It isn’t for everyone. Especially if you have peptic ulcer. Or if your current medications include blood thinning drugs. Just to be on the safer side, before trying devil’s claw, it is important to consult your doctor first.

6. Change of mattress might do

How to ease back pain at home fast

The wrong mattress could make your sciatica worse. It might even deprive you of proper sleep and increase your ordeals. Some people with sciatic nerve pain find the floor a better place to sleep because of its firmness. Experts still debate the benefits of sleeping on the floor though.

If firmness is good for your pain, then there no harm in getting a more firm mattress. A mattress that will be firm enough to support your natural posture without making you uncomfortable.

If you don’t have the budget to get a new mattress for now, you can put a plywood in the soft spot under your mattress. This will make it firmer for you.

To sum up

Sciatica can be an excruciating pain for many people. It can reduce your productivity significantly and confine you to only your home. Fortunately, some sciatica can go away without serious medical intervention.

The remedies outlined above are some of the most effective tips on how to treat sciatica at home. Ice and heat therapy are good. Stretching is also crucial for pain relief. Massage can relax your muscles and help provide you with relief. You can also opt for topical preparations. Most of them are anti inflammatory. And don’t also forget that sometimes your mattress might be problem and you may have to change it if there the need.

If your sciatica persists for weeks or if it worse over time then you have to see your doctor. If you can’t control your bowel or bladder or if the numbness ascends towards your knees, you don’t have to wait for anything. You must see your doctor immediately.

Tips to Ease Joint Pain

Arthritis joint pain and symptoms can make simple activities difficult. This head-to-toe guide can help.

Arthritis pain in even one joint can take a toll on your entire body. For example, a painful neck can prevent you from turning your head properly, placing stress on your shoulders. A painful knee may cause you to walk in a way that affects your hips, back and feet. And holding a joint still to protect it can make moving it more difficult – and in some cases almost impossible – over time.

If joint pain is caused by an inflammatory disease such as rheumatoid arthritis or juvenile idiopathic arthritis, systemic treatment is needed to stop inflammation that can lead to joint damage or destruction. For flares of pain, persistent pain or pain due to other causes, there are many things you can do on your own – or ask your doctor or physical therapist about – to get relief.

Solutions vary and may include splints, therapeutic exercises or more informal daily modifications at home and beyond. Here are a few suggestions to help ease joint pain head-to-toe:

Neck Pain

Neck pain can make it difficult to look up or turn your head sideways. If you avoid twisting your neck by moving your shoulders or entire body, the surrounding muscles may hurt as much as the joints themselves.

Solutions: Place moist heat on muscles to help them relax. Sleep with a cervical pillow – or no pillow at all –to help alleviate neck pain. Practice slow range-of-motion exercises – like moving your head up and down and side to side – to help prevent loss of motion and decrease pain.

Jaw Pain

The mandible joint can be a frequent source of discomfort, making it painful to bite into a thick sandwich or an apple. Jaw pain is common on the side of the face or just in front of the ear.

Solutions: During episodes of jaw pain, eat softer foods that require less force to eat, cut food into small bites to minimize chewing and avoid chewing gum. Use moist heat or cold – or a combination of the two – to ease pain. Avoid activities such as clinching the jaw, cradling a phone between your ear and neck or resting your chin on your hand, which can worsen pain. When yawning, support your jaw by placing light pressure underneath your chin with your thumb and index finger. Massage the muscles of the head and neck to relieve tension.

Elbow Pain

Even when it causes pain, it’s important to straighten your elbow, or you could eventually lose the ability to do so. Over time, holding any joint in a bent position may cause the muscles on that side to shorten.

Solutions: Use a heating pad or take a warm bath or shower to loosen the joint and relax stiff muscles. Apply ice packs for swelling. To prevent the muscles from shortening, try exercises that require straightening your elbow, such as pushing away light objects or “pushing” pretend objects up to the ceiling. Speak with a physical therapist about different types of braces and splints that take pressure off painful elbows and permit healing.

Wrist Pain

If your wrists are painful, just raising them or making a fist can be difficult.

Solutions: Using a functional splint during the day may help you perform tasks with less pain. Using a resting splint at night provides extra support and may prevent deformity. These exercises may also help relieve wrist pain:

Use the thumb on one hand to slowly and gently pull the thumb away from the fingers on opposite hand. Hold for a count of 25. Repeat with other hand.

With your arms stretched out in front of you at chest level, place your wrists back to back, then slowly stretch them away from each other. Hold for a count of 25.

If pain persists, work with a therapist on strengthening the muscles on the back and side of the arm.

Finger Pain

Painful fingers can make it difficult to pick up small objects or hold a pen or pencil.

Solutions: When writing, use pens or pencils with soft grip covers. Children with finger pain can use large pencils or crayons. When possible, use a computer instead of writing by hand and use voice-recognition software if you find it difficult to use a keyboard. Use Play-Doh, putty or a stress ball to strengthen your fingers.

Hip Pain

Hip pain can make it difficult to walk, climb steps, sit for long periods or even sleep. Hip pain in children may signal uncontrolled inflammation, which left untreated, may cause joint damage and growth problems. So, it’s especially important for children to seek professional help from a physical therapist or rheumatologist. This is also true for adults with inflammatory forms of arthritis like RA.

Solutions: Practice range-of-motion and stretching exercises to maintain flexibility, ease pain and reduce the risk of further injury. Soaking in a warm bath can also help dial down pain and stiffness and make exercising easier. Here are two exercises to try:

Lie on your back with knees bent and feet flat on the floor. Gently tightening core and buttocks, lift your hips three to five inches off floor. Avoid arching your back. Hold for five to 10 seconds, then slowly lower hips to floor. Repeat 10 times, two to four times daily.

Lie on your back with both legs straight. Slowly pull one knee toward chest with both hands until you feel a gentle stretch in your buttock. Hold for 30 to 60 seconds. Keep stomach muscles tightened and slowly lower leg back down. Repeat with other leg. Practice two to four times daily.

Knee Pain

If pain and stiffness make it difficult to straighten the knee, you may walk with a limp and find it hard to squat or climb stairs.

Solutions: When experiencing knee pain, you should rest with your knee straight and your heel propped up. Use a cane in the hand opposite the affected knee when walking, particularly on uneven surfaces, or climbing stairs. A physical therapist can work with you to strengthen the quadricep muscles for knee support.

One exercise to try: Lie on your back with one leg bent and the other straight. Tighten the muscles of the straightened leg and lift your leg to the level of your other knee. Slowly lower. Perform 10 repetitions, and then switch legs. Repeat two more times and practice at least once daily.

Ankle Pain

Your ankle can require some support if it becomes weak and painful.

Solutions: An in-shoe orthotic can support the structure of the foot to relieve pain when standing and walking. Strengthen muscles by performing ankle circles in the bath or using the feet to make letters of the alphabet.

Perform exercises that stretch the calf muscles. One to try: Sit on the floor with your legs stretched out in front of you. Fold a towel lengthwise and wrap around the soles of your feet. Gently flex your feet and toes upward. If this is too much on your quadriceps, you may bend your knees slightly. Hold for 10 seconds and repeat up to 10 times.

Foot Pain

When your foot hurts, the pain is usually worse on the ball of the foot, making it harder to walk or raise your toes.

Solutions: Place a small pad just behind the ball of the foot to relieve pressure on the foot. Wear low-heeled shoes with a roomy toe box.

Back pain exercises: If you experience chronic back pain or are unable to perform day-to-day activities because of it, then these exercises can be of great help for you.

How to ease back pain at home fast

Back pain exercises: Try to twist your spine to get relief from back pain


  • Regular exercise can help in getting rid of back pain
  • Twisting posture and forward bends are good exercises
  • Do them multiple times a day to get quick relief from back pain

A lot of us experience back pain after long standing hours or performing activities which involve bending or stretching. Back pain is quite a common problem and with some exercises it can be reduced significantly and effectively. In one of her recent posts on Instagram, nutritionist Rujuta Diwekar shares exercises that can help you get rid of back pain and can also strengthen your spine. The exercises are especially beneficial for older adults and can help in improving their immunity, flexibility and fitness.

Exercises for back pain and spine

These exercises can be helpful for women who experience back pain during periods, for those who cannot stand for too long and those who experience back pain nearly all day.

1. Twisting posture

The twisting posture can be effective in reducing back pain. All you need is a chair. Sit on the side of the chair and twist your spine. Twist in a way that your back rotates roughly at 90 degrees. Apart from offering relief form back pain, the twisting posture can also offer relief from constipation, mentions Diwekar. Make sure your shoulder blades are squeezed in as you perform the posture.

Hold the chair tightly from the side. You should be able to open your chest wide. Try to turn as much as you can. The twisting posture can also be beneficial for people who experience pain in shoulders. Sit on the other side of the chair and twist from your pelvic area again.

2. Bending forward posture

Do not perform this posture when your back pain is active. Once it has subsided, then work towards subsiding it.

Sit on the chair, squeeze your shoulder blades, lift your chest up and simply bend forward. Do not shrink your chest. It should be lifted up throughout. Bend till your chest and stomach are flat on your thighs. Stay in the position for around five counts. Come up slowly.

If you are unable to bend forward, then you can put another chair in front of you, extend your arms on that chair and then bend forward. Remember to not shrink your chest in. It should be wide open.

How to ease back pain at home fast

Forward bends can stretch your back and offer relief from back pain
Photo Credit: iStock

3. Alternate arms and leg raises

Come on all fours. Do alternate arms and leg raise. That is, lift leg and right arm and vice versa. Hold for 5 counts and release, and then repeat on the other side.

If you are unable to maintain balance in this posture, the lie down your stomach, and do alternate arms and leg stretch.

How to ease back pain at home fast

We’ve all had back pain at one time or another, due to sitting long time on the computer, poor posture, working hard in the garden or starting a new excessive program. Backache is one of the most common physical complaints, and many people suffer from it chronically. So what can you do to relieve back pain and muscle tension?

Epsom salt

If you suffer from muscle tension, stiffness soreness, then the first step is a hot bath with 2-3 cups of Epsom salts added to the water. It can relieve back pain and swelling of muscle tension. Follow this with the application below, and you might feel a dramatic relief.

If your pain worsens, see your physician or chiropractor.

Apply heat or ice

Although there is little proof that cold will help, some people do find that heat or cold help them: apply heat, such as hot packs, baths and showers for 15-20 minutes at a time to get rid of soreness.

Ice and cold packs can relieve pain, swelling, and inflammation from injuries and other conditions such as arthritis. You may also want to try switching between heat and cold. Use heat for 15-20 minutes, then a few hours later use ice for 10 to 15 minutes.

Visit a good chiropractor

Visiting a trusted chiropractor is very effective for acute back or neck pain, the type of sudden injury that results from moving furniture or getting tackled or doing a wrong movement.

Chiropractic treatments are also used as a pain relief alternative for muscles, joints, bones, and connective tissue, such as cartilage, ligaments, and tendons, and is sometimes used in conjunction with conventional medical treatment.

I had in the past several issues with joint movements that pinched a nerve and caused me acute back pain in which I could barely move. Visiting my chiropractor was the first step I did in these cases, and it helped me tremendously.

Chiropractors use hands-on spinal manipulation to align the body’s musculoskeletal structure, particularly the spine. In some cases, these treatments enable the body to heal itself without surgery or medication.

The manipulation done by the chiropractor is used to restore mobility to joints restricted by tissue injury caused by a traumatic event, such as falling, or repetitive stress, such as sitting without proper back support. The treatment plan may involve one or more manual adjustments in which the chiropractor manipulates the joints, using a controlled, sudden force to improve range and quality of motion. Many chiropractors also include exercise/rehabilitation into the treatment plan.


According to WebMD, back pain is the No. 1 reported reason for seeking acupuncture. Acupuncture is part of the traditional Chinese medicine and involves inserting thin needles at certain points on the body.

When done by an experienced and trained acupuncturist, this procedure is generally safe. What’s good about acupuncture is that chronic low back pain is one of the conditions that research suggests acupuncture may be an effective tool for treating. Acupuncture can provide pain relief, reduce inflammation, improve muscle stiffness and joint mobility and improves the outcome when added to conventional treatments such as rehabilitation exercises.

Physical Therapy

The aim of physical therapy is to decrease pain, increase function and provide a maintenance program to prevent further back problems.

Usually a physical therapy program for back pain has two components: passive physical therapy that is done to the patient to help reduce the patient’s pain to a more manageable level, and active exercises done by the patient himself to rehabilitate the spine. These usually include stretching, strengthening exercises and low-impact aerobic exercise.

A lot of studies have shown the power of the ancient practice of yoga, which emphasizes stretching, strength, and flexibility, to relieve back pain and improve back function.

People who practice yoga or doing specific back stretches are twice as likely to cut back on pain medications for their back aches as people who managed symptoms on their own, according to a study published in the journal Archives of Internal Medicine.

A three-year study funded by the US National Institutes of Health studied people with chronic lower back problems and found that those who practiced yoga were better at overcoming pain and depression than those who followed conventional treatments for lower back pain on the left side or the right side.

You can watch this video demonstrating stretches for back pain.

Essential Oils

There are certain essential oils that are particularly good to treat back pain naturally. These essential oils have anti-inflammatory properties and they help to relieve tension and muscle spasms.

Chamomile, lavender, clary sage and frankincense essential oils are soothing and help to control muscle spasms and have pain-relieving and anti-inflammatory properties. Rosemary and peppermint essential oils have also antispasmodic properties and improve blood circulation and thus helps in relieving back pain.

Other good essential oils are ginger essential oil that can ease back pain and improve mobility and yarrow that has anti-inflammatory and anti-spasmodic properties.

For massaging your back you can use any of these oils on their own, or you can blend two or more essential oils together. The essential oils need to be blended first with a carrier oil, such as jojoba oil. Use about 10 drops of essential oil per 1 ounce of carrier oil.

Have another person massage this oil blend into your back, or any other body part where your muscles are sore. Using this blend on skin that is warm from a bath or shower will encourage penetration. Use 1-2 times a day.

You can also take an aromatherapy bath as an effective method to soothe aching muscles by adding 10 drops of the above essential oils directly to warm bath water and soak for 15-20 minutes. Find more information in my previous article about the top 20 essential oils to relieve pain and how to use them.

If you are interested to learn more about essential oils you can find useful information in my e-book Magical Aromatherapy. This book will help you to discover the power of essential oils and the most effective ways to use them.

By Game Ready | Mar 27, 2019

A pulled back muscle can begin as a sudden, sharp pain when lifting or bending. Or it may appear gradually, getting progressively worse over several days. This common injury ranges from a minor inconvenience to an intense source of pain. It can take several weeks, and in some cases a few months, to heal. 1

A pulled muscle is the common term for a strained muscle. 2 A strain is a muscle or tendon injury that happens when the tissue stretches or tears. When a ligament stretches or tears, it’s called a sprain. Back pain, often due to a pulled muscle, is one of the most common issues health professionals treat. 2 In most cases, you can manage and treat symptoms at home. But if the pain is unbearable or makes it difficult to move, see a doctor.

Symptoms of a Pulled Back Muscle

Symptoms of a pulled back muscle depend on where the injury is. The spine is divided into three major sections: the neck, upper back and shoulders, and lower back.

For a pulled muscle in the neck, you might experience: 3

  • Pain in the neck and upper back area
  • Limited range of motion in the neck
  • Stiffness in the neck
  • Pain radiating to the shoulders or arms
  • Headache

Pulled muscles in the shoulders and upper back may cause:

  • Pain in the area between the spine and shoulder blade
  • Muscle spasms in the upper back
  • Knots and tightness in the upper back and shoulders
  • Pain when moving the shoulders

In lower back strain injuries, many people experience symptoms such as: 3

  • Aching and stiffness in lower back muscles
  • Pain that worsens with movement
  • Pain that radiates to the hips and legs
  • Limited range of motion
  • Muscle spasms in lower back area
  • Pain when sitting, standing, or walking

Causes and Diagnosis of a Pulled Back Muscle

Trauma, stress, and tension may all cause strains and sprains. Some of the most common causes include:

  • Falling, especially if you hit the ground hard or fall in an awkward position.
  • Repetitive movements that stress and irritate the back muscles.
  • Unsafe lifting, lifting while twisting, or lifting a very heavy object. Parents sometimes injure their backs throwing or playing with children.
  • Excess weight that puts excess strain on back muscles. People who are overweight, people who suddenly gain weight, and pregnant women are more vulnerable to pulled muscles.
  • A sedentary lifestyle. This may weaken the back, increasing the risk of injuries.
  • Poor posture when sitting or bad form when doing athletic activities.

A medical professional may suspect a strain or sprain based on symptoms and your medical history. If another injury, such as a broken bone or herniated disc, is possible, the provider may do other tests, such as an x-ray or MRI scan. 3

Treating a Pulled Back Muscle in 8 Steps

No matter where a pulled muscle is in the body, the steps to treat it are generally the same. However, it’s important to talk to a medical professional before treating an injury because symptoms of other injuries, such as disc problems or a broken bone, may resemble strains and sprains. After talking to a professional, try the following steps: 3

Apply cold. Cold helps reduce inflammation, which is the primary source of pain in the first few days. The faster you can apply cold to a pulled back muscle, the faster you may reduce pain, help control swelling, and start the healing process. Apply a cold pack for 15-20 minutes as soon as the injury occurs. Take a break of at least 20 minutes between each cold application.

Use compression. Applying compression bandages or using an active compression system may help reduce swelling and edema so the damaged tissues can repair themselves more quickly.

Rest. Right after a muscle strain, it is important to limit your activity level and avoid movements that increase pain. After the initial pain subsides, returning to previous level of activity may help prevent the muscles from growing weak.

Stretch. According to Kojo Hamilton, MD, as you return to activity, gentle stretching exercises may improve tissue healing by bringing more blood flow to the injured area. Applying heat to the area prior to stretching may also be beneficial. Ask a doctor about the right stretches for your condition.

Pain medication. Pain medications do not assist with the healing process and should only be used, in the short term, to provide relief with normal activities of daily living. If you feel that you need pain medication, consult with your physician to determine the type and dosage that is appropriate for your specific situation. Use medication sparingly because pain is actually an important indicator throughout the recovery process.

Perform strength exercises. As the pain subsides, try adding strengthening exercises in addition to stretching. Allowing the muscles to weaken with too much rest may actually slow recovery and increase the chances of future injuries.

Get a massage. You can further increase blood flow to the injured tissues with a light massage. 1

Apply heat. After the first few days, alternating cold therapy with the application of heat may help reduce pain and increase circulation. Try a 20-20-20 rule: 20 minutes of an ice pack followed by a 20-minute break, then 20 minutes of heat. Repeat as necessary, allowing 20 minutes between hot or cold therapy.

For strains in lower back muscles, treatment might also include light, low-impact exercise to help maintain range of motion and build muscle strength. 3 Walking, cycling, and swimming are some good options for staying active while recovering from lower back muscle strains.

After recovering from a pulled back muscle, help prevent future injury by practicing good posture and properly warming up before activity. 5

Game Ready provides both therapeutic cold and active compression to help reduce pain, control swelling, reduce edema, and pump freshly oxygenated blood to healing tissue, all of which can help facilitate a return to normal activity. You can rent a system for use at home or find a provider near you to start your recovery today.

How to ease back pain at home fast

Oluseun Olufade, MD, is a board-certified orthopedist. He teaches as an Assistant Professor of Orthopedics at Emory School of Medicine in Atlanta, Georgia.

Muscle spasms, often the result of injury, can make for a very tense back. Spasms can occur in any of the body’s muscles, including, of course, the trunk, hips and/or core—those areas where good muscle control and flexibility really matter to the health of your spine.

” data-caption=”” data-expand=”300″ data-tracking-container=”true” />

Prostock-Studio / Getty Images


While many times spasms stem from the muscles themselves, they can also be a result of a more structural problem such as disc herniation.   When this is the case, the muscles are trying to stabilize the affected area and to prevent you from moving in such a way as to cause further damage.

In his book, Heal Your Aching Back, Dr. Jeffrey Katz, associate professor at Harvard Medical School and co-director of the Brigham Spine Center, says this automatic tightening is a reflex that you can’t consciously control.

Sometimes, he says, you don’t even realize it’s occurring until later—when you feel the related pain. Katz adds that another source of muscle spasm in the neck can be emotional stress.

Maybe you can’t control the spasming while it’s happening, but afterward, the contraction can be so strong, it may significantly slow down the progress you might otherwise make in the treatment room. Or it may simply interrupt your life with too much pain.

Either way, what do you do? Read on to find out what the experts recommend—from medication to holistic care.

Stretching for a Back Muscle Spasm

Ultimately, the best thing you can do for a back muscle spasm is stretch, says Dr. Loren Fishmen, a physical medicine, and rehabilitation specialist in New York. (Fishman is also a yoga instructor.)

Though generally not serious, back muscle spasms often baffle doctors and family members, he says. This is because even though they likely produce little movement or support, muscles in spasm are hard at work; as such, they require oxygen and nutrient delivery as well as waste disposal.  

But contraction clamps down on blood vessels through which these substances pass, limiting the exchanges that can occur. Instead, acid builds up in your muscle which can hurt—and makes for more spasm. It’s a vicious cycle until you can relax the muscle, he says.

Other ways to release the muscle, according to Fishman, include hot baths, gentle massage, and hot packs. The idea, he says, is to dilate the blood vessels and speed tissue repair.

Conventional Medical Treatment

What can—or will—a conventional medical doctor do for your back muscle spasm?

In 2006, a roundtable reported in the European Spine Journal consisting of four M.D.s who regularly treated pain explored the issue in an effort promote the best possible choices for screening, diagnosing, and treating acute low back pain caused by a spasm in the paraspinal muscles. (The paraspinal muscles are the long muscles located at the back of your trunk.)

The docs talked about such things as when to order films and other diagnostic tests—and which tests to order—along with medication choice, non-drug treatments, the use of complementary therapies, and the role your emotional and social well-being (called biopsychosocial factors) plays in the healing process.

Recommendations that emerged from the conversation included having a thorough physical exam and medical history intake, getting moving as soon after the pain starts as you can, using diagnostic imaging tests sparingly, and more.

The doctors advocated patient education as well as good doctor-patient communications. They also concluded that taking a combination of muscle relaxers and NSAIDs may help reduce the spasm (and pain, of course).

Fishman adds that conventional medicine can offer treatments designed to interrupt the blood vessel constriction—muscle spasm cycle. Examples include ultrasound, an injection of an anesthetic, or a visit to a physical therapist that includes electrical stimulation to fatigue the muscle, thereby enabling it to relax.

We’re delighted that most of our dental practices across the UK are now open for different levels of face-to-face care. At the present time we’re prioritising emergency appointments and those with the greatest need. However, there may be some instances where we still can’t see you face-to-face, or you may need to wait a little longer for an appointment than usual. Therefore, in the meantime, we’ve created some useful tips to support you, if you’re experiencing any dental pain at home.

Find the dental problem you need help with

– Toothache – Sensitive teeth – Facial swelling
– Wisdom tooth pain – Painful and bleeding gums – Mouth ulcers
– Pain after an extraction – Pain from braces – Pain when biting
  • – Toothache
  • – Sensitive teeth
  • – Facial swelling
  • – Wisdom tooth pain
  • – Painful and bleeding gums
  • – Mouth ulcers
  • – Pain after an extraction
  • – Pain from braces
  • – Pain when biting


The most common dental problem people typically face is toothache. If you’re experiencing dental pain, we recommend you follow this advice:

  • Avoid extremes of temperature, such as hot drinks or very cold foods like ice cream
  • Avoid sugary or acidic foods, especially sweets or fizzy drinks, even diet ones, as these can aggravate the pain
  • Take over-the-counter painkillers such as paracetamol
  • Use an over-the-counter anaesthetic gel, for example Orajel, which you can buy in a pharmacy, to help relieve the pain
  • Continue to brush and floss your teeth as thoroughly as possible, and rub toothpaste directly onto the sore tooth or area
  • Massage the gum around the tooth to help ease pain
  • Use cloves or cotton wool to place clove oil over the painful tooth or area of the mouth. You can buy cloves in supermarkets
  • Keep your head elevated at night. Lying down can increase blood pressure in the tooth and cause pain
  • Keep the area cold by using a cool pack or frozen vegetables wrapped in a towel. Apply this to your cheek. Don’t apply ice directly to the tooth as this can increase pain and damage the tissues.

If your toothache is causing you excruciating pain, a loss of sleep and the above steps haven’t helped, call a local Bupa Dental Care practice for further advice.

Wisdom tooth pain

Wisdom tooth pain is another common dental problem which you can usually help relieve at home. We recommend you:

  • Rinse your mouth with warm saltwater as often as you can
  • Buy some mouthwash suitable for gum problems, such as Corsodyl or Peroxyl, from your local pharmacy if you can
  • Take over-the-counter painkillers such as paracetamol to help ease the pain
  • Continue to clean your wisdom teeth thoroughly, even if it’s painful to do so
  • Keep the area cold by using a cool pack or frozen vegetables wrapped in a towel

If your wisdom tooth causes any swelling, difficulty opening your mouth or difficulty swallowing, contact your local Bupa Dental Care practice who can provide you with further advice.

Tooth sensitivity

If you have an extremely sensitive tooth and are in discomfort, again as with toothache, we would recommend that you avoid any foods which are either very hot or cold, like ice cream or hot drinks, as well as any foods which are acidic or sugary. These can aggravate sensitive teeth.

Continue to floss and brush your teeth as thoroughly as you can and rub sensitive toothpaste, such as Sensodyne or Colgate Prorelief, directly onto the affected area. You can use normal toothpaste if you don’t have a sensitive one.

Steven Neal, a dentist at Bupa Dental Care explained, “When you’re brushing with any form of toothpaste, especially sensitive toothpaste, don’t rinse it out with water or mouthwash because you’ll get rid of the benefits of the toothpaste. I would recommend leaving it for at least half an hour before rinsing.”

Painful or bleeding gums

Painful or bleeding gums isn’t a dental emergency and is usually caused by gum disease. It can be stopped by improving your overall oral health. Make sure you clean in between your teeth with floss or interdental brushes and follow up with a thorough toothbrush clean twice a day with a fluoride toothpaste.

For further information, visit our section on looking after your oral hygiene.

Sharp pain when biting

If you’re experiencing a sharp pain when biting down, avoid hard foods such as nuts or sweets. You should also avoid foods which require a lot of chewing such as baguettes or tough meats. Try to use the other side of your mouth for chewing where you can.

Take over-the-counter painkillers such as paracetamol to help relieve the pain if you need to.

Sharp pain when biting down could be caused by tooth decay, a loose filling or a crack in your tooth. It might also mean there’s damage to the pulp tissue inside your tooth, which could require treatment, such as a root canal.

If you experience sharp pain when biting, you should book an appointment with your dentist when they’re reopen for routine dental care, so they can provide a long-term solution.

Facial swelling

You should contact your dentist if you have any kind of facial swelling. If the swelling is minor, your dentist may be able to prescribe you antibiotics over the phone. You can also:

  • Use a cold compress or frozen vegetables wrapped in a towel to bring down the swelling
  • Rinse your mouth with warm saltwater repeatedly until the swelling comes down

If the above doesn’t bring down the swelling or it extends up to the eye, along your mouth, or down your neck, contact your dentist urgently. If your dental practice is closed due to Coronavirus (COVID-19), many of our practices are offering emergency support. Find your local Bupa Dental Care practice.

If your vision or breathing has been affected by the swelling, you are having trouble swallowing or you can’t open your mouth more than two fingers wide, visit your local A&E department immediately.

How to ease back pain at home fast

You’ve heard of E. Coli before, but did you know it causes 90% of urinary tract infections?

The bacteria could get picked up in several ways, but the result is the same — pain! Are you experiencing painful urination, bloody urination, and abdominal pain? If so, then it’s likely you’ve got a urinary tract infection.

The discomfort is unbearable. So, you’re likely wondering how to get rid of a UTI in 24 hours. Read on to learn the top seven ways to treat your condition at home.

1. Water is Your Best Friend

When you first notice burning when you use the restroom, it’s tempting to reduce your water intake. After all, that will prevent the pain, right?

It seems counter-intuitive, but you need to flush out your system. You should drink plenty of water to help your body remove the E. Coli. Don’t overdo it, but drink as much water as possible in those crucial first 24 hours.

2. Cranberries

Cranberries can help when you have a UTI. Here’s how:

  • UTIs happen when E. Coli attaches to your bladder
  • Cranberries contain A-type proanthocyanids (PACs)
  • PACs stop the bacteria from sticking to your bladder

Keep in mind that cranberries won’t cure an infection. They can help your body flush bacteria out. But, you’d have to ingest a strong concentration to eradicate them all.

3. Take a Sick Day

If you’re putting your focus on drinking more, then you’ll be urinating — A LOT.

It’s advised that you take a sick day for the first 24-hours. That way, you can stay close to the restroom and relieve yourself when you need to.

4. Consider Probiotics

Once E. Coli gets into your bladder, it’ll begin reproducing. It will start to invade and replace the ‘good’ bacteria that live in your gut and urinary tract.

Probiotics can help your body restore itself. It will increase the ‘good’ bacteria and prevent the ‘bad’ ones from taking over.

5. Eat Vitamin C

Vitamin C can help destroy bad bacteria due to its acidity. It will also help protect you from future infections, so start increasing your intake now.

6. Consume Garlic

Garlic doesn’t only ward off vampires. It also fights off bacteria like E. Coli. Increasing your garlic consumption can help you combat bladder infections.

It’s also effective with antibiotic-resistant UTIs.

7. Practice Good Hygiene

More than half of all women will experience at least one UTI. Many are unaware of their poor hygiene habits until they’ve experienced one.

Always wipe from front to back to prevent E. Coli from nearing your private space. Also, empty your bladder after having sex. If you’re prone to UTIs, then you should also avoid bubble baths and spermicide.

How to Get Rid of a UTI in 24 Hours

Are you experiencing painful urination and a constant need to run to the bathroom? If so, then you’re already wondering how to get rid of a UTI in 24 hours. The seven home remedies in this article can help.

If you’re still experiencing symptoms after 24 hours, then you need antibiotics. To get your hands on them, you’ll need to visit the doctor.

The doctors at Oxford Urgent Care will provide you with prompt treatment and relief. Check out our contact information and visit our office as soon as possible to remedy your UTI.


Still have questions?
Call us at 662-236-2232


Oxford Urgent Care
1929 University Ave.,
Oxford, MS 38655

  • Medical Author: Rohini Radhakrishnan, ENT, Head and Neck Surgeon
  • Medical Reviewer: Pallavi Suyog Uttekar, MD

How to ease back pain at home fast

Eye pain (ocular pain) is also called ophthalmalgia and is a common complaint. It may be perceived as a throbbing, burning, or itching sensation. Eye pain may be unilateral or in both eyes. It may be due to something as trivial as eye strain or as serious as brain infection. If the eye pain is accompanied by a blurring of vision, diplopia (double vision), vision loss, severe headache, vomiting, giddiness, fever, neck stiffness, or injury, it’s advised to visit the nearest emergency room (ER) as soon as possible.

14 Common causes of eye pain

The 14 common causes of eye pain are:

  1. Eye strain: Eye strain is the most common cause of eye pain or eye soreness. Prolonged screen time, too much near work, dehydration, exposure to bright lights, or prolonged sun exposure can cause throbbing pain in the eye.
  2. Foreign body: A foreign body in the eye could be anything small like an eyelash, dust, makeup, or larger penetrating particles of metal, etc. The foreign body removal should ideally be performed by an ophthalmologist (eye doctor). Foreign body in the eye can cause irritation, redness, watery eyes, blurring of vision, and pain.
  3. Conjunctivitis: The conjunctiva is the part of the eye on the underside of the eyelid. It can become infected and inflamed due to allergies or infection. It’s also called conjunctivitis (pink eye). It can cause itching, redness, and watering of the eyes.
  4. Contact lens irritation: Wearing contact lenses overnight or not disinfecting contact lenses can cause irritation or infection, leading to eye pain.
  5. Injury: Injuries can occur due to physical trauma or chemicals (chemical burns) or thermal burns (during welding). Injuries can cause significant pain, brining, itching, watering of eyes, and swelling and can affect vision.
  6. Blepharitis: This occurs when the oil glands on the eyelid’s edge, including the eyelashes, become infected or inflamed.
  7. Sty: A blepharitis infection can create a nodule or raised bump on the eyelid called a sty.
  8. Glaucoma: This condition occurs due to an increase in eye pressure. Patients have headaches, nausea, and decreased vision. This is a serious condition that needs immediate attention.
  9. Optic neuritis: It is inflammation of the optic nerve (the nerve that connects the back of the eyeball to the brain).
  10. Sinusitis: Infection of the sinuses can cause pressure and pain behind the eyes.
  11. Migraines: Migraines may be associated with eye pain, eye-watering, headaches, and vomiting.
  12. Iritis: It is inflammation of the iris (colored part of the eye).
  13. Dacryocystitis: It is inflammation of the tear glands.
  14. Refractive errors: Refractive errors such as myopia (near-sightedness) and hypermetropia (far-sightedness) or change in eye power can cause eye strain, headache, and eye pain.

10 Home remedies to reduce or prevent eye pain and eyestrain

Following are the home remedies to reduce or prevent eye pain and eyestrain:

  1. Warm compress: A warm compress can help relieve pain and discomfort, especially pain associated with eye infections, such as conjunctivitis, blepharitis, or a sty. A clean, warm, moist towel may be placed over the eyes. This can also help clear out debris, pus, and dried-up crusts.
  2. Over the counter (OTC) medication: OTC medication, such as antihistamines and acetaminophen, can be used to treat allergies and/or eye pain.
  3. Using artificial tears: OTC artificial tears can help prevent and relieve dry eyes, which can cause eye pain and flush out foreign bodies on the eye surface. Lubricating drops that do not contain preservatives can be used as often as needed. If the drops contain preservatives, they should not be used more than four times a day. Eye drops that reduce redness should not be used because they may worsen the symptoms and cause other serious conditions, making them difficult to diagnose.
  4. Using a humidifier: A humidifier increases the moisture content in the air, helping the eyes to stay moist, reducing dryness, discomfort, and pain.
  5. Avoiding pollutants: It’s advised to stay away from cigarette smoke, fire smoke, and industrial gases. In the case of work-related exposure, one may consider wearing protective eyewear at work and using lubricating eye drops without preservatives to keep the eyes moist and prevent and reduce eye discomfort. It’s advised to avoid makeup till the eye heals.
  6. Changing eyewear: Those who wear glasses or contacts and work at a computer may consider changing to glasses or contact lenses designed specifically for computer work. Change in eye power can also cause eye pain; hence, the eye should be tested and appropriate glasses or contact lenses need to be worn.
  7. Sun protection: Exposure to direct sun or other bright lights can cause eye dryness and pain, as well as worsen any existing pain. Hence, it is advised to use sunglasses and try to avoid sun exposure during the hottest parts of the day, that is, 11 AM to 4 PM.
  8. Adjust the lighting: While watching TV, it is advised to watch TV in a soft-lit room to reduce eye strain. While reading, a light source may be used to flash the light on to the page.
  9. Taking breaks: When doing near work like reading or fine art and crafts, taking occasional breaks and resting the eyes can help reduce and prevent eye pain.
  10. Limiting screen time: Prolonged screen time can increase eye strain and pain. Hence, it is advised to take regular breaks from the screen to rest the eyes.

How to ease back pain at home fast


How to ease back pain at home fast


Ice it for the first 48 hours 5-10 mins at a time.


Use heating pads and hot showers after 48 hours to relieve pain.

How to ease back pain at home fast


Take a pain reliever like TYLENOL® (Use as directed) and avoid strenuous activity.


How to ease back pain at home fast


Choose a firm mattress and sleep with a pillow between your knees (for side sleepers) or under them (for back sleepers)

How to ease back pain at home fast


Use a chair with good lower back support. Sit with raised feet if necessary.

How to ease back pain at home fast


Soft knees, shoulders back, keep moving. Posture is everything!

How to ease back pain at home fast


Your mom and gym teacher were right! Never bend from the waist.


How to ease back pain at home fast

Stand up with your hands on your lower back. Slowly and carefully bend back a little, toward your hands. Hold for a few seconds and then release. Repeat a few times.

How to ease back pain at home fast

Lie flat on your back with your knees bent. Put your hands around your left knee and pull it down toward your chest. Hold the stretch for a few seconds, then release. Repeat with right knee. Then, pull both knees toward your chest together and hold a few seconds.

* Talk to your doctor before beginning or revising any exercise regimen.

How to ease back pain at home fast

Try these simple steps and you may be back in action in no time!

How to ease back pain at home fast

How to ease back pain at home fast

How to ease back pain at home fast

Learn more about safe acetaminophen usage.

© Johnson & Johnson Consumer Inc. 2022. All rights reserved. This site is published by Johnson & Johnson Consumer Inc., McNeil Consumer Healthcare Division., which is solely responsible for its contents. This website is intended for visitors from the United States. The third-party trademarks used herein are trademarks of their respective owners.

Freedom from Want illustration © SEPS licensed by Curtis Licensing, Indianapolis, IN. Photograph based on the Freedom From Want illustration. Freedom From Want © SEPS licensed by Curtis Licensing, Indianapolis, IN.

Your first name and last initial will be displayed publicly to other users when you write a review or blog post (ex. ”John S.”).

Will be used as your user name

Registration permits you to participate in all areas of this site. By submitting your information above, you agree that the information you provide will be governed by our site’s Privacy Policy.

We will send you an email to confirm your registration.

How to ease back pain at home fast

Your first name and last initial will be displayed publicly to other users when you write a review or blog post (ex. ”John S.”).

Will be used as your user name

Registration permits you to participate in all areas of this site. By submitting your information above, you agree that the information you provide will be governed by our site’s Privacy Policy.

By submitting your information above, you agree that the information you provide will be governed by our site’s Privacy Policy.

All fields required

Looks like you have an existing account with us. We have made some changes to our site and we need you to create a new password in order to login. Click send to recieve an email with instructions on how to create your new password.

Please check your email for a reset link to continue the reset process.