Lifestyle

Home Remedies for Back Pain After Fall

Karen Donovan

If you’ve had a hard fall recently, you are experiencing back pain. Back injuries can be traumatic and hinder your daily ability to do the things you love. If not treated properly, back injuries can cause debilitating symptoms that can affect you long-term. Luckily, there are steps you can take to prevent this.

After a slip and fall, you should ensure you’ve consulted a healthcare professional first. You should also consult a slip and fall lawyer for legal assistance. In addition, there are at-home remedies you can try to keep the pain at bay and get back to your daily routine. Remember that these suggestions alone won’t cure your back pain. They should be performed in tandem with other healing practices to alleviate your pain and improve your quality of life.

Here are the five best home remedies for back pain after a fall:

Home Remedy for Back Pain #1: Keep Mobile

While a sore back might make you want to lay in bed all day and sleep the pain away, the most important thing to do during recovery is to keep moving! Resting for a short period (between 24 and 48 hours) after an injury is beneficial, but being sedentary for too long is unhelpful in the long run.

Once you’ve recovered from the acute pain, incorporate movement into your daily routine. The movement you choose doesn’t need to be intense. A walk around the block, a dip in the pool, or even puttering around the house doing chores will keep your back muscles strong and aid in your recovery.

Home Remedy for Back Pain #2: Yoga

Yoga is a fantastic way to keep your muscles flexible without putting too much stress on your joints. Keeping your muscles flexible is important for recovery from a back injury, as strong back muscles keep your spine properly supported. There are yoga practices specifically designed to help alleviate back pain, so watch some videos on YouTube or head to your local yoga studio.

Make sure to get a thumbs up from a doctor before starting yoga. Once you have the go-ahead, ease into the movements and don’t overexert yourself. Yoga can be modified to any level, so listen to your body and modify the moves if you need to!

Home Remedy for Back Pain #3: Bring the Heat

Tight muscles can worsen back pain, but how can you avoid this? Apply heat! Heat can help relax your muscles and mitigate back pain temporarily. A heating pad is a great place to start, but you can take it further by soaking in a hot bath every night to relieve muscle tension. This is a great place to alleviate your back pain if you have a hot tub. If you want to incorporate exercise, try looking into classes like aqua fitness.

Physical activity in warm water will keep your muscles moving while protecting your joints. If you get a flare-up of pain and cannot access any of the above options, topical medications known as topical analgesics can help! These topical medications have a heating effect and can relieve pain temporarily.

Home Remedy for Back Pain #4: Invest in a Good Night’s Sleep

Quality sleep is critical for good health overall, but it’s also essential to one’s recovery from a back injury. Sleeping in the wrong position or without enough support can exacerbate pain and hinder recovery. To avoid this, ensure you sleep in a position that supports your spine and neck. Experts recommend sleeping on your back with a small rolled-up towel under your knees to maintain the spine’s natural curve. If you sleep on your side, place a pillow between your knees to take the pressure off your back. Avoid sleeping on your stomach if possible.

Aside from modifying your sleeping position, having a high-quality pillow and mattress can make your recovery easier. Invest in a pillow with memory foam or memory gel that will support your neck. If it’s within your budget, consider investing in a memory foam mattress. These mattresses will contour your body, take pressure off your back, and keep your spine properly aligned. A mattress topper is more affordable if replacing your mattress is impossible.

Finally, ensure you are careful when getting in and out of bed. Avoid any jerky or sudden movements, and listen carefully to your body.

Home Remedy for Back Pain #5: Reduce Stress

Studies have shown that people experiencing high-stress levels are more likely to suffer from chronic pain. If you’ve recently fallen, stress could exacerbate your pain and slow down your recovery time. Managing stress can help! Practicing mindfulness in your everyday life can remind you to slow down and live in the moment. Meditation is another great option for managing stress.

There are free guided meditation apps and YouTube videos you can follow if you’re new to the practice. Of course, exercise is not only important for your physical recovery but is also one of the greatest stress relievers. Try out some different stress-relieving practices, and you may notice a reduction in your back pain.