At-Home Back Busters to Heal Chronic Back Pain

Don't let back pain keep you from living your fullest life. Try this plan from physical therapist Peggy Brill to feel better fast.

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Back Pain Busters You Can Do at Home (1:56)

6 At-Home Tests to Do

Do the below moves to assess your spine and to determine how stable you are. You should be able to perform all six of these tests equally. If one is way off, that might be the key to your back problems and something you may want to bring up with your doctor or physical therapist.

  • Touch your toes.
  • Bend backward.
  • Walk on your heels.
  • Walk on your toes.
  • Stand on one leg.
  • Do a one-legged squat.

 

Step 1: Think Hot

To ease back pain, take 15 minutes out of your day and focus on stretching out the hot spots of your body: your gut, butt, and back. Exercises targeted to these hot spots will help strengthen and stretch the muscles throughout the entire body to eliminate back pain. By tightening and releasing each muscle group, you'll also decrease the tension on the nerve within that muscle. Try incorporating some of these exercises into your daily routine to relieve back pain instantly.

Step 2: Think Cold

Cold acts as a pain reliever as well as an anti-inflammatory. If you don't have an ice pack, use a package of frozen peas or corn placed inside a pillowcase to protect your skin and let it sit for 10 to 20 minutes.

This plan was originally created for Dr. Oz's Truth Tube. Find more expert Truth Tube plans here.