Back pain can range from mildly annoying to debilitating. Whilst it usually improves within a few weeks, it can sometimes last longer or keep on coming back. In some cases, it can prevent you from going about your normal daily activities. Read on to find out if you can cure back pain at home or if it’s time for a professional back massage Chelmsford.

Home remedies for back pain relief

The following home remedies can be useful for treating back pain. However, if your pain persists or gets worse, it’s important to consult with a medical professional as soon as possible.

Use heat and cold

Using hot and cold packs can help to reduce swelling and ease your pain. When back pain is acute or is the result of a direct injury, it’s best to use cold therapy first. This can lower the body temperature, helping to constrict the blood vessels and decrease inflammation. Once the inflammation has subsided, you can use heat therapy. Applying heat improves the flexibility of soft tissues and the movement of the muscles in the back.

Exercise to get back muscles moving

Whilst keeping moving can be difficult when you have back pain, it’s a good idea to engage in low-impact exercise if possible. Walking, swimming, aerobics, and yoga can all help to loosen tense muscles and ease back pain. Exercise can release endorphins too, which are the body’s natural pain relievers. Keeping active can also help to prevent back pain from occurring in the first place.

Improve your posture

One of the top causes of lower back pain is poor posture. A poor posture can lead the loads on your spine to disperse wrongly, weakening the tissues in this area. The complex network of muscles, joints and discs in your back are then forced beyond their limit, causing pain. To improve your posture, you could try activities such as yoga, Pilates, and tai chi, along with exercises like walking, running, and swimming.


Certain stretches can help to relieve back pain at home. Each stretch should be held for around 30 seconds or as long as feels comfortable. Touching the toes is a good stretch for back pain. As well as stretching your hamstrings, bending forward to reach your toes can help to loosen the lower back muscles. Another useful stretch is the cobra pose, which involves lying on your stomach, with your hands palm down. You should then slowly lift your chest so that the top of your head points up toward the ceiling.

Book a professional back massage in Chelmsford

If you’ve been unable to cure your back pain at home, it’s worth considering a professional massage. At Faye Pattison, we carry out a range of massage techniques to address various conditions and ailments. You can reach us by calling 01245 901170 or by sending an email to Our friendly team are on hand to discuss your requirements and book you in for a back massage with one of our experienced therapists.