Achy Back remedy at Home
Achy Back remedy at Home

‘Stay at Home’ Achy Back Remedies from The Norfolk Mead Treatment Rooms

For anyone suffering with any aches and pains, we have put together a few tips and tricks to try and safely ease a bad back at home.

1.Treat with Heat – It’s so simple yet so effective – applying heat to an achy back can really help to soothe any pains in the muscles. Try placing a hot water bottle or a heat pack behind your back whilst you are watching TV or working at your desk at home. Or try relaxing in a nice hot bath one evening. By letting your muscles soak in the bath, it can help to relax them and release any tension that has built up. 

2. Posture – It’s easy to slouch especially when you are working at your computer all day; but bad posture can put a lot of strain on your back muscles. Sit up straight in a chair with your hands on your thighs and your shoulders down. Pull your shoulders back, squeeze the shoulder blades together and hold for five seconds. Repeat this three or four times daily to strengthen those back muscles used for perfect posture.

3. Foam Rollers – Foam rolling is a technique that you can use at home. It can help relieve muscle tightness, soreness, and inflammation, and increase your joint range of motion. It is a safe and highly effective hands-on technique that involves applying gentle sustained pressure into the muscles to eliminate pain and restore motion. You can purchase foam rollers safely online and watch online tutorials on how to use them with good technique. 

4. Stretching – Doing daily stretches can help ease any back and hip pain by improving hip flexibility and core stability as well as lengthening the back muscles which can help reduce the symptoms of lower back pain. You can use online tutorials to see how to stretch your back safely. 

5. Couples Massage – If you are lucky enough to be in lockdown with someone you love then you could try giving each other a back massage to ease any aches and pains with our tips below for a simple but safe home massage. You can use coconut or grapeseed oil for your massage, or you can try some body lotions although you will probably need to reapply this throughout the massage:

    - Put a small amount of warm oil on your hands. Rub your hands together so the oil is spread evenly on your hands.
    - Move your hands slowly during the massage to help the person relax.
    - Start massaging the back at the lower back. Move your hands upward on both sides of the spine all the way to the shoulders.
    - Make a circular motion as you move your hands upward. Press a bit more firmly with your thumbs as you make the circles.
    - Move across the shoulders and start moving down the upper arms. Use less pressure as you move downward.
    - Ask if you are applying too much or too little pressure as you massage. Ask the person to tell you if they feel pain in any area. Do not massage a painful area, or massage it very gently.

Have fun giving some of these a try and we hope they help. But please remember, if your back pain is chronic, the above tips may help but additional treatment may be needed for a long-term solution. Any questions? Then please email our Treatment Rooms therapists via

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