How To Relieve Lower Back Pain At Home

Whether you strained your back playing basketball over the weekend or you overworked it while trying to move some things around in the garage, pain in your lower back can make you feel miserable. Back pain, especially lower back pain, is one of the most common reasons people seek help from a chiropractor in Milwaukie, OR. We understand that there are times when you feel your lower back pain may not warrant a visit to Eastside Spine and Injury, so we have compiled a few tips on how to relieve your lower back pain at home.

Cold and Warm Therapy

The best way to soothe a mild injury to your lower back is by applying ice to it. The ice will help to reduce inflammation and it acts like a local anesthetic by slowing down the nerve impulses, which prevents nerves from having spasms and causing pain. After 48 hours, you can switch to warm therapy, which will help to stimulate the blood flow and it stops pain messages from being sent to the brain. Whichever method you decide to use, its best to only apply ice or heat for 20 minutes at a time.


Even though you’re in some pain from straining your lower back, in order to prevent your back from becoming stiff is to move it. Doing light exercise, such as going for a short walk, will help to keep your back mobile and ultimately help to reduce the pain. Once you start to feel a little better, you can increase your exercise, such as going swimming or for a bike ride.

Get Some Sleep

Allowing your body to rest and restore itself is essential for allowing your back to recuperate from the injury. If you are struggling to sleep due to the pain, you should contact Eastside Spine & Injury to make an appointment so you can address your sleep problems as well as the pain.


Getting a massage is an excellent way to ease your lower back pain, your anxiety and may help you sleep better at night. A massage helps to release the endorphins that relieve pain, induce relaxation and reduce the levels of stress chemicals. It will also help reverse the damaging effects of stress by slowing down your respiration, heart rate and lowering your blood pressure.

Learn More By Calling Us Today

If you don’t notice a relief in your symptoms after a few days, you should contact a chiropractor in Milwaukie, OR to schedule an appointment for a consultation which will help to determine if there is a more problem and to learn more about the different chiropractic treatments available to relieve lower back pain.

Contact Eastside Spine and Injury today to schedule your consultation appointment.

Office Hours
Monday: 9:00am - 6:00pm
Tuesday: 9:00am - 6:00pm
Wednesday: 9:00am - 6:00pm
Thursday: 9:00am - 6:00pm
Friday: 8am – 12:00pm
Saturday: Closed
Sunday: Closed

Call Us