There are several potential causes of lower back pain. In fact, in 9 out of 10 patients, the cause of their lower back pain isn't clearly identified. Fortunately, there are many ways to help manage back pain at home, regardless of the cause. Here are a few simple ways to help relieve your back pain, including our new Cooling Pain Relief Spray!

 

7 Stretches to Help Relieve Back Pain

Stretching is one of the easiest ways to help manage muscle pain. It helps by both improving circulation (getting more oxygen to the muscles and removing metabolic waste) and releasing endorphins (natural pain relievers).

Here are 7 beneficial stretches that you can do to help relieve lower back pain:

 

1. Knee-To-Chest

Lie on your back with your knees bent and your feet flat on the floor.

• Using both hands, pull up one knee and press it to your chest.
• Tighten your abdominals and press your spine to the floor. Hold for 5 seconds. Return to the starting position and repeat with the opposite leg.
• Return to the starting position and then repeat with both legs at the same time.
• Repeat each stretch 2 to 3 times — preferably once in the morning and once at night.

 

2. Lower Back Rotational

Lie on your back with your knees bent and your feet flat on the floor.

• Keeping your shoulders firmly on the floor, roll your bent knees to one side.
• Hold for 5 to 10 seconds. Return to the starting position.
• Repeat on the opposite side.
• Repeat each stretch 2 to 3 times — preferably once in the morning and once at night.

 

3. Lower Back Flexibility Exercise

Lie on your back with your knees bent and your feet flat on the floor.

• Tighten your abdominal muscles so your stomach pulls away from your waistband.
• Hold for five seconds and then relax. Flatten your back, pulling your bellybutton toward the floor.
• Hold for five seconds and then relax. Repeat. Start with five repetitions each day and gradually work up to 30.

 

4. Bridge Exercise

Lie on your back with your knees bent and your feet flat on the floor.

• Keeping your shoulders and head relaxed on the floor, tighten your abdominal and gluteal muscles. Then raise your hips to form a straight line from your knees to your shoulders.
• Try to hold the position long enough to complete three deep breaths. Return to the starting position and repeat. Start with five repetitions each day and gradually work up to 30.

 

5. Cat Stretch

Position yourself on your hands and knees

• Slowly arch your back, as if you're pulling your abdomen up toward the ceiling.
• Then slowly let your back and abdomen sag toward the floor.
• Return to the starting position.
• Repeat 3 to 5 times twice a day.

 

6. Seated Lower Back Rotational Stretch

Sit on an armless chair or a stool. Cross your right leg over your left leg. Bracing your left elbow against the outside of your right knee, twist and stretch to the side.

• Hold for 10 seconds. Repeat on the opposite side.
• Repeat this stretch 3 to 5 times on each side twice a day.

 

7. Shoulder Blade Squeeze

Sit on an armless chair or a stool.

• While maintaining good posture, pull your shoulder blades together.
• Hold for five seconds and then relax. Repeat 3 to 5 times twice a day.

 

#8 Pro-Tip: Don’t have time to stretch?

Use the NEW KaLaya Cooling Pain Relief Spray for Back & Neck (Extra Strength)

For fast-acting relief that targets back pain, try the newest KaLaya innovation.

• Remove the cap and aim the nozzle at the site of pain
• Spray evenly onto the skin (Optional: massage into skin until solution vanishes)
• Enjoy the cooling deep tissue relaxation
• Repeat up to 3 or 4 times a day, as needed

 

4 Extra At-Home Remedies for Back Pain

Here are four more simple tips to help you manage back pain at home:

1. Good Posture. Don't slump over your keyboard. Sit upright, with your shoulders relaxed and your body supported against the back of your chair. Try putting a pillow or a rolled towel between your lower back and your seat. Keep your feet flat on the floor.
2. Sleep Better. A poor sleep position can also aggravate back pain. Try lying on your side. Place a pillow between your knees to keep your spine in a neutral position and relieve strain on your back. If you need to sleep on your back, slide a pillow under your knees. Be sure to sleep on a comfortably firm mattress.
3. Keep Moving. Lying still is one of the worst things you can do. It can make back pain worse and lead to other complications. Don't rest for more than a day or two. It's important to get up and slowly start moving again. Exercise has been found to be one of the most effective ways to relieve back pain quickly. Try swimming, walking, or yoga.
4. Ice and Heat. Regular applications of ice to the painful areas on your back may help reduce pain and inflammation from an injury. Try this several times a day for up to 20 minutes each time. Wrap the ice pack in a thin towel to protect your skin. After a few days, switch to heat. Apply a heating pad or warm pack to help relax your muscles and increase blood flowing to the affected area. You also can try warm baths to help with relaxation. To avoid burns and tissue damage, never sleep on a heating pad.

 

How KaLaya’s NEW Cooling Relief Spray Can Help Back Pain

Our new Cooling Pain Relief Spray contains over 50% active medicinal ingredients for long-lasting deep tissue relaxation. Methyl salicylate (aka wintergreen) and menthol are used to provide temporary relief from muscle and joint pain while camphor is also added to help reduce swelling in the affected area.

 

What Professionals Are Saying About KaLaya’s NEW Cooling Pain Relief Spray for Back & Neck

Don't take our word for it! Here is what 3 Registered Massage Therapists have to say about the Cooling Pain Relief Spray for Back & Neck.

It's fantastic.  I felt a cooling feeling which gave me an instant feeling of relief.  I would highly recommend to clients dealing with any muscle spasming, hypertension and inflammation due overuse.  That cooling feeling lasted over 2 hours and when i touched the area in which it was applied, that cooling feeling was activated again.  This sensation can allow people to relax and not tense up during a flare up or while experiencing muscle pain and even a tension headache/migraine.  The spray was fast drying and covered a lot of area, so I liked that I didn't need to spray more than necessary, and no product was wasted.   The smell is refreshing, and like all KaLaya products, not overbearing. 

- Joelle Kuntz, RMT

 

The product itself has an extremely pleasant scent that my clients commented on. The scent is therapeutic without being overwhelming. The spray delivers a perfect amount and the actual liquid dries without any residue, making it really easy to work with.

The benefits that my clients noted were decreased localized pain, soothing cool feeling, decreased joint inflammation. Personally, I tried the cream on my neck and shoulders for whiplash that I suffered in a car accident this summer. I felt immediate relief. I also sprayed my neck at the start of a migraine, and it alleviated the pain.

I highly recommend this product for RMTs for self-care, homecare for clients as well as using the spray in their practice. Fabulous product from a fabulous company!

- Carol Corry, RMT

 

I have been an RMT for almost 25 years and have been using KaLaya products for as long as I can remember.  This product stands up to the amazing quality and effectiveness as the other pain relief products I use.  The long lasting cooling effect feels amazing on all my sore back muscles, and it smells nice too. Thanks for another amazing pain relief product, and I can’t wait to try it on my clients.

- Paula Owler, RMT

 

Backing Up

The prevalence of back pain globally is hard to ignore, with 26% of men and 30% of women reporting lower back pain. Fortunately, there are many simple ways to help relieve neck pain at home including stretching, improving your posture, and the NEW KaLaya Cooling Pain Relief Spray.