How to Relieve Back Pain at Home during COVID-19

Although, staying home is safe during pandemic but back pain doesn’t let you do that. You have to go outside to visit your health provider at your earliest convenience.

However, there are some effective home remedies to ease back pain naturally at home. Here, we’ll discuss some natural ways to help you not only manage backache but also treat the cause of pain safely at home.

Note: If your back pain causes weakness, numbness, weight loss, or tingling in one or both legs, please don’t try any home remedy and visit your doctor immediately.

At Home Treatment

Since, there are plenty of home remedies or therapies to soothe back pain so going straight for the painkillers, NSAIDs, or other OTC medication is not a good idea. Although, NSAIDs are commonly used to get short-term symptomatic relief but they are not suitable for everyone and there is no recommended standard dosage for NSAIDs to ease back pain.

Through home remedies or therapies, you get natural pain relief with no side effects. You can conveniently treat and prevent common spinal deformities while staying at home. Now, let’s take a look at the following 3 tips to help your back:

1.) Physical Activity

Complete bed rest for more than 2 days causes more back stiffness and pain. People who start moving sooner recover faster. Start with light physical activities or exercise to strengthen up your vertebral column and take small doses of bed rest. Following simple exercises are more effective in managing back pain but depending on your condition, not every back exercise is good for you.


  • Walking
  • Hamstring Stretches
  • Press-up Back Extensions
  • Knee to Chest Stretch
  • Pelvic Tilts


  • Sit-ups
  • Leg Lifts
  • Toe Touches
  • Spinal Twist
Note: If pain lasts more than 15 minutes during any exercise, stop doing it right away.

2.) Posture Alignment

Postural deformity is one of the common causes of back pain. If you can improve your body posture, you can ease your back pain. We recommend you using the Backrack device to not only improve your body posture but to treat the cause of most back pains naturally at home.

98% of all back pains are linked to compression so decompressing the spine is an appropriate solution. Backrack is an innovative technology that rolls-back the painful-impacts of spinal compression. It helps you decompress your spine through easy exercises so you get a long-term pain relief and comfort. It’s a safe-to-use, CE marked product designed by top spinal specialists from the Harley Street, London.

Backrack Posture Alignment

Discover The Solution To All Common Back Pains!

3.) Diet and Nutrition

Diet and nutrition play an important role in improving your spine health. Anti-inflammatory diet or foods that are rich in omega-3 and magnesium are good options for you to fight back pain. Add the following foods to your diet plan for back pain relief:

  • Turmeric
  • Egg Yolks
  • Nuts
  • Spinach
  • Olive Oil
  • Salmon Fish
  • Ginger
  • Red Grapes
  • Meat
  • Cherries

Now let’s talk about some foods that you must avoid or they will make your pain worse. Don’t use:

  • Full-fat Dairy Items
  • All Vegetable Oils
  • Corn Syrup
  • Trans-fats

Changing your diet and performing Backrack exercise strengthens up your spine and keeps back pain away from you!

Author: Spinal Backrack


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