Back pain is one of the most common ailments in North America. In fact, thousands of people visit Jacksonville back pain centers each year. It’s no wonder, our lifestyles are full of bad daily habits that contribute to back pain: hunching over the steering wheel on our way to work, carrying heavy bags, briefcases and purses, and sitting at a desk for hours at a time without taking time to stretch.

Luckily, there are remedies you can try at home to relieve your back pain at the end of a long day:

Stretching: Before rising out of bed in the morning, lie on your back, put your arms up past your head and give yourself a big long stretch. Do this several times if you need to.

Exercise: Walking is one of the best exercises you can do for your back. If it’s very painful, take just a few steps at a time. Don’t overdo it.

Ice then heat: Ice works great as an anti-inflammatory. It also works to numb pain and reduce swelling. Never apply ice directly to the skin; use an ice pack, or wrap ice in a towel. Once you’ve iced your back for 48 hours, you can apply a heating pad (set on medium) to your back. You can repeat this process every few days.

Pain medication: Over the counter drugs like Ibuprofen works to reduce swelling and take the edge off. Remember, though, that you’ll have to take this medication every 8 – 12 hours.

Massage: Ask your partner to massage the affected area. You can use either a pain cream or some essential oils as well.

Watch your posture: When you have a sore back, slouching is one of the worst things you can do. Mind your posture and sit up straight in your chair. When you walk make sure you walk nice and tall.