Here are five productive, at-home ways to get back pain relief:

• Sleep on a Firm or Supportive Mattress

Your spine is directly impacted by the surface on which you sleep. A mattress which is too soft, or one which is too old, can cause your spine to become misaligned and result in pain. You should look for a medium-firm mattress with orthopedic features for more spinal support and pressure relief, experts say.

With the added support of our orthopedic mattress, Feather Fresh’s orthopedic mattresses allow the spine to be naturally supported and weight to more perfectly distributed — perfect for those with lower spinal pain.

• Stretch Regularly

Gently stretching can relax tight muscles and increase flexibility, especially in the morning and before bedtime. Gentle stretches, including cat-cow, child’s pose and hamstring stretches can help relieve tightness in the lower back. (It'll only take about 5–10 minutes per day, and trust me, you'll notice it.

• Improve your sitting posture 

Hours spent in front of a computer or a TV could also wreak havoc on the old posture. Back straight, shoulders relaxed, and always sitting with your feet flat on the ground. If you spend a lot of time sitting, try standing up and stretching, or taking a short walk, every 30 minutes. Ironing out good posture helps take pressure off your spine and avoids chronic pain.

•  Adjust Your Sleep Position

Sleeping the wrong way can increase back pain. So best position to sleep is on your back with a pillow under your knees. Avoid sleeping on your stomach as it will affect your spine. 

• Use hot and cold therapy 

Use a cold pack to reduce inflammation and use a heating pad to relax muscles. Using these simple methods daily for 15 - 20 minutes can reduce back pain without any medicine.