Settle the balls along each side of the base of the skull, lie back, and breathe into the pressure. To help relax tight muscles at the base of the skull or to relieve headaches caused by neck pain, Borowski recommends tying two small balls-of the lacrosse, tennis, or golf variety-side by side into a sock. You can also use the balls to release glute tightness, which can contribute to back pain. Prather likes lacrosse balls because they fit neatly into the inner border of the shoulder blade, so you can maneuver the ball with more control as you lie down or press against a wall. One of the easiest and most affordable methods is to address trigger points-tight spots (aka knots) in your muscles that hurt when pressed-with balls like Champion’s lacrosse balls, which are firm and small enough to access your muscles effectively. You have many ways to perform self-myofascial release (SMR), also known as self-massage. ![]() Lacrosse ballsĬhampion Sports Official Lacrosse Balls ($8 for a pack of two at the time of publication) No matter what you choose, set realistic expectations: Prather recommended thinking of at-home approaches to back-pain relief as maintenance instead of miracle cures. But you might be able to improvise specific treatments-such as self-massage, icing, and adjustments to your sleep situation-with items you already own. The gear we recommend below may help ease your aching back. (For example, Prather explained that some tools might not work well on muscle spasms, which can result from an injury or an underlying cause.) A medical professional can help you determine the nature of your discomfort so you can treat your pain effectively. For milder pain, schedule a telehealth visit with your provider if an in-person visit isn’t possible. If you experience any serious symptoms-including gait changes, balance issues, numbness, weight loss, or pain that radiates or keeps you up at night-see a doctor ASAP. But your pain can also stem from anxiety over an upcoming deadline-or, say, a global pandemic.īefore you begin at-home care, consult a doctor if you have an existing injury or health concerns. Your back might hurt because you twisted awkwardly to pick up your dog’s toy, for example, or because you sat in your chair (or on your couch) typing for five hours straight. Many factors can affect symptoms, including your posture, the orientation of your work area (at home or at the office), your exercise habits, any injuries you may have, and stress management. “Figure out what makes your pain better and what makes it worse,” said Prather. You will, however, need to do a bit of detective work to find DIY treatments that work best for you. They all had good news to share: Most back pain will go away on its own over time. We spoke to three doctors about the at-home gear and DIY techniques they recommend most: Robert Hayden, DC, PhD, FICC, a chiropractor and member of the American Chiropractic Association Heidi Prather, DO, vice chair of the department of orthopedic surgery and division chief of physical medicine rehabilitation at Washington University School of Medicine and Lauren Borowski, MD, a primary care sports medicine physician at NYU Langone’s Sports Medicine Center. Thankfully, there are myriad tools you can use at home that may alleviate your discomfort. If any of these common symptoms of back pain sound familiar, you’re probably eager for relief. ![]() Super-tight shoulders that seem stuck in a shrug. A lower back that throbs every time you bend over.
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