How to Get Rid of Back Pain: 6 Effective and Easy Ways

Rid of Back Pain

Thanks to the sedentary lifestyle most people lead, back pain is a constant guest in most people’s lives. However, popping a pill every time your back hurts is not the right solution. Too much medication always harms your overall health. With lifestyle changes, massage, good posture, and physiotherapy, you can relieve most cases of back pain. Yes, if your back pain is caused by prolonged sitting, a minor injury, or poor sleeping posture, you can get relief from these treatments alone.

However, if there is an underlying disease or a major accident that results in inflammation in the back, you will need a combination treatment of medicines, physiotherapy, and other things. In this blog, you will learn about a few methods to help relieve mild-to-moderate back pain.

Avoid too much rest

Unless advised by your doctor, you should avoid too much bed rest. Experts agree that laying down too much can aggravate your back pain. It slows down your recovery and increases the pain. Try to be active instead. Don’t lift heavy boxes or bend too much, but walking is fine. Also, try any activity that doesn’t increase the pain yet keeps you on your toes, like swimming.

Stretch more

Stretches can help you reduce back pain. Yoga has the best stretches or asanas to reduce and gradually say goodbye to back pain. However, you need to remember two things here. First, only perform these stretches if your physiotherapist and doctor give you the green signal (for people with chronic pain). Also, stretch slowly and don’t exhaust your body trying to be perfect. Until your pain reduces and you become comfortable with the poses, be cautious of how much you stretch.

Stretching helps with back, joint, and muscle health as it increases the spine’s flexibility and improves blood flow, ensuring the distribution of healing nutrients reaches your back, and relieving the pain.

Go for physiotherapy

Physiotherapy is extremely beneficial for people with back pain. Irrespective of the reason, physiotherapists can help most people get back to their normal life with ease. For instance, back pain is evident due to bad posture if you have a desk job. A physiotherapist can help you relieve the pain while also educating you on the correct sitting posture. Similarly, if you have an injury or surgery, you will need their help to relieve the pain. So start your journey of beating back pain now with the help of the best physiotherapists at

Cold and hot treatment

Using an ice pack reduces inflammation in your back, providing relief. If you have a sore back from continuous sitting or an injury, put on an ice pack for 20 minutes for a few days. As the pain reduces, switch to heat, as hot packs relax the muscles, ensuring proper blood circulation. Also, you can always take a cold and hot shower or bath. Just ensure it doesn’t burn you, and never sleep with a hot pack.

Massage and spinal manipulation

Massage can help ease mild back pain. Also, if you get a massage once a week, there are long-term benefits for people suffering from chronic back pain. However, it also depends on your aftercare and lifestyle. Another hands-on-treatment to relieve back pain is spinal manipulation. A licensed therapist performs this to restore mobility and structural problems in the spine. (Be sure to ask your doctor if you can go for a massage or spinal manipulation, as every person and their case is different.)

Improve your posture

Desk-job, using mobile often, sleeping badly, all can lead to back pain. Thus, improving your posture can ensure you don’t get back pain. This means:

  • Don’t work on your laptop hunched over while sitting on the back.
  • Use cushioned chairs that support your back and help you sit straight
  • When standing constantly, shift the weight from one foot to another to ensure your back doesn’t suffer
  • Never sleep on your belly, which leads to back and neck pain.

To conclude, these tips can help you beat back pain and continue with your normal life. For mild pain, exercise and massage are best. However, if the pain continues for weeks, see help from doctors and physiotherapists. They can help you improve by diagnosing the issues and having a treatment plan. Lastly, never stop medication or physical therapy unless your doctor suggests you.

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