Remedies to Relieve Your Back Pain

At some point, the majority of American adults will experience some type of back pain. While an over-the-counter remedy such as acetaminophen might do the trick in relieving the pain, you may have an aversion to any type of medicine. Or, you might open the bottle of your favorite pain reliever to find it empty. Have no fear. Whether your back pain is chronic, or passing, there are some things you can do to alleviate the pain in your back–possibly even for good.

Chronic Back Pain

Chronic back pain makes life difficult and is reportedly the most common reason people miss work. As you get older, the more likely you are to experience it. Back pain has many causes, from spinal degeneration to bulging disks. Poor posture can exacerbate the problem. Often, the only remedies are surgery or lifestyle changes.

Exercise can be an effective weapon against chronic back pain, because as your muscles strengthen, and you lose weight, there is less strain on your back. The best form of exercise is swimming, as it provides a low-impact, all-over your body workout. Check out pool designs Mobile if you need some help with back strengthening.

Chronic back pain sufferers should focus on the following:

  • Strengthening back muscles
  • Losing weight
  • Maintain good posture

Preventative Measures for Minor Back Pain

Like chronic back pain, minor back pain can have many different causes. Minor issues usually resolve themselves, but do need your attention so they are allowed to heal. Causes of minor back pain include strained muscles from heavy lifting, ligament tears from over-stretching, poor posture and putting on extra weight.


Other causes you might not have thought of include not getting enough sleep, and wearing shoes that offer little support. Stress can also bring on back pain by causing muscle tension.


If your pain is caused by weight gain, exercise will help you lose the weight and strengthen the muscles in your back. If you aren’t sure what the cause of your back pain is, stretches might help.


To prevent future episodes of back pain, try de-stressing techniques such as deep breathing and meditation. Being in the moment will make you more aware of what’s going on with your body. Yoga has also shown to be effective in reducing stress.

Another option to reduce inflammation, that can cause back pain, is to stay regular with anti-inflammatory supplements like Turmeric. Taking Turmeric regularly can reduce inflammation and help avoid painful back pain flair ups.


If you sit a lot during the day for work, get up often to stretch and walk around. This will relieve pressure that is placed on your spine when you sit for long periods of time. Also, be aware of your posture when you are sitting.

When you get home, set a regular bedtime and stick to it. Sleep helps you heal and recharge for the next day. Not getting enough sleep can make your back pain worse.

Instant Relief 

Whether your pain is chronic or temporary, there are other things you can try that can give you temporary relief. Though they won’t heal your back, they may get you through the work day.

  • Ice packs can bring relief to muscle strains and reduce inflammation. They can also numb intense pain.
  • Heating pads are effective treatments for muscle aches. Always use caution when using heat, as they can become too hot.
  • If you don’t have a heating pad, a good substitute is a bottle filled with hot water.
  • Many people get good results from pain-relief cream. Capsaicin, derived from hot peppers, has shown to be effective in treating pain caused by osteoarthritis.
  • For pain brought on by stress, standing up and touching your toes will not only put a little pep in your step, but it will stretch your back muscles and potentially make them feel better. Hold each stretch for 30 seconds.

If your pain persists for any extended period of time, see your doctor so he can help you find the right diagnosis and treatment. It’s possible something more serious than a minor injury is going on. Sometimes a more intense regimen that includes physical therapy and/or medication will be necessary.

Author Bio:

Mikkie Mills is a freelance writer and expert in health and fitness. When she isn’t writing she can usually be found reading a good book or hitting the gym.

By |2020-11-02T17:26:10+00:00August 15th, 2020|Categories: Uncategorized|Comments Off on Remedies to Relieve Your Back Pain

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