Back pain is such a common problem that chances are, you've been there at one point or another in your life.

If your back ache isn't severe and doesn't last more than a day or two, you may want to try some natural at-home remedies. However, if your back pain is severe, if you're experiencing shooting pains, or if it has lasted a week or more, you should visit a wellness centre and make an appointment with a chiropractor immediately. Once you have your appointment, go ahead and try these home remedies for a little back pain relief.

Keeping it cool. Apply an ice pack to the area where you're experiencing the pain. This is especially crucial if you've just experienced an injury that is causing your backache. The cold can help keep inflammation down, which will reduce the likelihood of nerve compression. It can also numb the nerves so they don't send pain signals to your brain. You don't need a fancy icepack. A bag of frozen peas or a freezer bag with ice cubes will do the trick just fine.

Heating it up. Many people get confused about the advice to keep a damaged area of your body cool or warm. Here is the simple truth. If the injury just occurred, keep it cold. If more than 24 hours have passed, apply a hot compress or take a warm bath. This method is safe for almost anyone, but if you're pregnant, avoid soaking in the hot bath. A hot bath can cause your body temperature to rise about 100 degrees Fahrenheit, which is believed to increase the risk of birth defects.

Take it easy, but not too easy. Don't do anything strenuous, but try to avoid bed rest as much as possible. Laying down for long periods of time can cause your muscles to become weak, which will compound the problem. Still, you must rest some. Lie down flat on your back and place pillows under your knees. Under no circumstances should you lie face down. Think about it. This position will cause you to twist your neck to be in a position where you can breathe - not a good way to relieve back pain.

Try a new bed. If you have options in your home, such as a spare bed, try out a new place to sleep. An uncomfortable mattress could be causing your lower back ache. If you don't have a spare bed around, ask a relative to switch with you for the night. As a last resort, try putting a sheet of three-quarter-inch plywood between your mattress and box spring.

Hit the hay. Once you have your new mattress, make sure you're getting adequate sleep. Insomnia can cause your muscles to be tense. This alone could be the cause of your back ache, or at the very least, it could be contributing to your backaches. Avoid working or watching television for the hour before you plan to go to sleep, and plan to sleep for about eight hours each night.

Article Tags: Home Remedies, Lower Back, Back Ache