How to reduce back pain at home?

Unless your doctor advised strict bed rest, don't lie down all day as it stiffens the spine. I usually do 15 minutes of slow walking on a flat surface followed by very light hamstring stretches. Keeping your glutes and core active is the best way to prevent lower back strain at home.

Our bodies are basically complaining because we sit like modern folded laptops all day! Apply some aromatic balm, find a comfortable spot on the bed, and let everyone else do the house chores for a change. Treat it as a free pass to binge-watch your favorite show!

Along with hot fermentations, try adding anti-inflammatory spices like ginger and turmeric to your food. Eating a warm bowl of garlic milk at night can also help soothe muscle irritation. Avoid heavy, gas-forming foods like rajma or chana right now because bloating can actually worsen back pressure.

I know how depressing it feels when you can't even stand up to make tea without pain shooting through your back. Please don't be hard on yourself for leaving chores unfinished right now. Just rest on your side with a pillow between your knees and take it one day at a time.

Please be very careful and do not let any local massager twist your back roughly. I ignored a minor ache that turned out to be a severe disc bulge requiring months of rehab because of bad home massage. If your pain shoots down to your toes or causes numbness, see a neurologist immediately.