8 Tips for Back Pain Relief

Here are some simple tips for back pain relief

Syda Productions/Shutterstock

At some point or another we have all experienced back pain. Whether it is due to a sports related injury, strenuous activity, constant sitting or heavy lifting.

According to the American Chiropractic Association (ACA), “31 million Americans experience low-back pain at any given time.” They explain, lower back pain is the single leading cause of disability worldwide and it is one of the most common reasons for missed work.

It can be caused by strained muscles, ruptured disks and irritate joints. Some of the symptoms include stiffness, sharp pain, muscle spasms and aching.

Read below for 8 Tips for Back Pain Relief. If these tips don’t help, it may be wise to consider seeing a doctor. You may be suffering from a condition that can only be treated with medical attention.


1. Maintain good posture- In many cases, the strain on your back is due to strenuous activity, scoliosis or sitting down for long periods of time. Improving your posture helps to balance and align your back. Try stretching your upper body and squeezing your shoulder blades together.

2. Workout your abs- If you suffer from chronic back pain, it is advised to work out your core. Stronger abdominal muscles lead to increased stabilization. Check out the best back exercises for people with back pain.

3. Apply ice and heat- Use heating pads and ice packs to reduce the swelling and pain. Place an ice pack on your back for 15 minutes, then follow that with a heating pad for 15 minutes. Continue the process a few times and you should feel less pain and tension.

4. Meditate- Certain meditation techniques and breathing exercises, link your mind and your body, ultimately resulting in a decrease in back pain. According to research, “developing an awareness of your breath—its rhythm and rate—can actually help ease back pain because it allows you to concentrate on your breath, so your mind isn't so focused on your back pain.” Check out these yoga poses for back pain relief

5. Take a warm bath- Taking a warm bath, or hot bath if you can stand it, will help relieve back pain. How? Heat increases circulation. *Bonus: Baths are also really soothing and relaxing.

6. Lift with your knees- According to the ACA, when lifting, it’s important to lift with your knees, keep the object close to your body and make sure you do not twist your body.

7. Sleep better- If you are experiencing back pain, getting a good night sleep can be difficult. But the truth is, poor sleep can actually make your back pain worse. Tip: Try lying on your side and placing a pillow between your knees.

8. Magnesium- Consume foods or supplements that contain magnesium. It helps relax and loosen tight muscles. Low levels of magnesium may result in increased pain and tightness in your back.


More Readings

16 Supplements That Actually Work

8 Ways to Relieve Muscle Soreness

7 Benefits of Stretching