Almost everyone will experience some sort of back pain within their lives. Whether it’s cervical (neck), thoracic (upper back), or lumbar (lower back), nearly everyone can agree that back pain is a serious problem.
Our team has put together the top 25 ways to relieve back pain, so you can try these and find the one that helps you relieve back pain the best.
Sleep in a better position
Lie on your side with a pillow in your knees
Lower your stress
Often times pain is caused indirectly by stress. Avoid stressing too much over work and focus on your health instead
Eat more broccoli
Research has shown that vitamin K, in broccoli, can help calcium deposit in your bones, making them stronger. Nothing gets done over night, but with time eating more broccoli might be what you need
Stop carrying heavy bags
Carrying around a heavy bag everyday can lead to back pain. Try taking out anything you don’t need
Strengthen your core
A strong core can go a long way in making your back stronger. Go back to the basics and do some sit ups. A couple reps per day should be enough
Watch your posture
Keeping an eye on your posture can go a long way. Make sure you keep your shoulders back. There are many belts and back braces that can help support your posture.
If your sitting for long periods Place a pillow between your lower back and the chair and keep your feet flat on the floor.
Back Pain Medication
a. Medication alone might not fix your problem but it might be a good way to relieve your back pain, make sure you talk to a doctor before taking medication
Prescription back pain relievers
If necessary, prescription back pain relievers can be an effective way of lowering back pain. Don’t forget to speak to a doctor to see if this can be if it you.
Antidepressants are known to be a good way of relieving back pain. It’s not entirely clear as to how it relieves pain, but there’s been numerous studies showing that antidepressants can help relieve back pain
Consult a physical therapist
Physical therapists’ main objective is to help you relieve and prevent further back pain. It’s highly reccomended you talk to a physical therapist to see if they can help you with your back pain.
Avoid resting for long periods
Resting use to be prescribed by doctors to alleviate back pain, that’s not the case any more. In certain cases resting can definetly help, but resting for long periods of time has been known to cause more pain and complications.
Apply Ice and Heat
Applying ice to back pain may help reduce inflammation , and relieve back pain. Try placing an ice pack in a towel and applying it to your back for 20 minutes at a time. After a couple of days try applying a warming pad to relax the muscles
Get a back massage
A recent study found that one massage per week can lower chronic back pain. Make sure your careful, and mention that you are experiencing back pain before you get a massage.
Multiple studies have shown that nerve stimulation can help relieve back pain. A TENS unit is the most well known nerve stimulation device.
Biofeedback for back pain
Biofeedback is a method that helps you train your brain to control your interpretation of pain. Biofeedback can cost between $35-$85 per session. This can be a good alternative for those who have tried multiple back pain treatments with little success.
Spinal injections for pain
Spinal injections can help relieve back pain. Make sure you consult with a doctor before
If all else has failed back surgery may be the solution for you
Activities such as gentle stretches and slow walks can be helpful. Be careful with your exercise, too much exercise can worsen your pain.
Consider your body weight
Being overweight can lead to chronic back pain because of all the extra weight pulling on your back
b. If you are overweight, try to lower your weight with a strong diet plan and exercise routine
a. Try taking yoga classes to stretch your back muscles, strengthen your core and improve your breathing
a. Glucosamine sulfate
b. Calcium and magnesium
d. Tropical treatments
Get a New Mattress or Mattress Topper
The right mattress will help support your back while still providing comfort. If a new mattress is over your budget a mattress topper can help relieve back pain as well.
Depending on the severity of your back pain, aquatic therapy may benefit you. These exercises are typically done in warm, therapeutic pools
Stretching helps you relax tense muscles. Avoid over stretching
Apply rubs and ointments
There are plenty of ointments on the market made specifically for relieving pain
Use Epsom salts
This unique method may be just what your looking for. Put the product in your tub with hot water and relax. Regular use can help lower chronic back pain