Manage Your Back Pain at Home

Back pain can come on randomly. You pick up a heavy object one day or you twist too much while trying to get out of bed one morning. When it happens, well it happens, but, we can all agree that hurting your back is a real discomfort. 


If you are in one of our areas and experiencing on-going back pain, make your appointment with Dr. Datta. Many of our patients leave Dr. Datta’s care with a successful story and renewed strength in their back. 


Till then, here’s some things you can do at home. 


Cold therapy

According to Starts at 60 Within the first 24 to 48 hours ice is great for reducing inflammation, pain or stiffness. Place ice or a cold pack on your sore back or neck, but not forever. You will want to take the ice off after 20 minutes to give your skin a rest.


Heat therapy

According to Spine-health using heat to treat lower back pain can provide both pain relief and healing benefits. Use a heat pad, take a hot bath heating pads, or use warm gel and heat for relief.


Limit bed rest

One of the worst things you can do after hurting you back, is doing absolutely nothing. Studies have shown that if you spend too much time on bed rest you risk increasing your recovery time and may end up experiencing more pain. Walk around your neighborhood or take a stroll on the beach.  As you progress, regular aerobic exercises like swimming, cycling or zumba can maintain your back’s mobility. Just be sure to move progressively, but never over do it. 


Stretch it out

If you sit for the majority of your day, be sure to get up and stretch every 30 minutes to an hour. Sometime with back pain you sit curled over, so stretch your back as you get up, arching back. As you sit, include some leg stretches as this can alleviate some of the pain you might be experiencing in your lower back.


If you are lifting objects — heavy or not — Always lift from the lower body. Do not hunch over, maintain correct posture and bend your legs to lift placing pressure on them to bring your body up. This will take the strain off your back. 



The Brainwave Research Institute believes that meditation can help alleviate the pain your are feeling in your back because it helps you relax.

When you are tense, as a result of stress this can feel the pain in your back because the your muscles become tense. Meditation can aid in relaxing these muscles while also promoting strong blood circulation throughout your body. According to Starts at 60 “unlike sleep, which is also relaxing, meditation focuses your mind and prevents you from rehashing the day’s stresses and anxiety that would have likely contributed to the pain you are experiencing.”


Use your quiet time to relax, and clear your thoughts. Refresh your thinking and relax your mind. 


Dr Datta offers a wide array of services from acupuncture to Endoscopic Spine Surgery. An appointment with Dr. Datta will put you in the right place to identify the issue and solution to eliminate pain and have your back solid, again. 


This blog is intended for informational purposes only and should not take the place of in-person medical treatment. The information conveyed here is not a medical recommendation. Consult Datta Endoscopic or your physician for a personalized medical diagnosis and treatment plan.


For More Information


Berkeley Heights
261 Springfield Ave
Suite 201
Berkeley Heights, NJ 07922
Phone 347.380.9138
Fax 908.934.9298

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Newburgh, NY 12550
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Bronx, NY 10457
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Suite 205
New York, NY 10016
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253 State Route 211 East
Middletown, NY 10940
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Poughkeepsie, NY 12601

940 Amboy Avenue
Suite 103
Edison NJ 08837
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Saddlebrook, NJ 07663
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Spring Valley NY
17 Perlman Drive
Suite 201
Spring Valley NY 10977
Phone 347.380.9138
Fax 908.934.9298