Back Pain Relief? Here are 5 Things to Do

pain body back

I’m not surprised that back pain is such a common occurrence! Starting from the hours spent sitting in front of the computer to the lack of exercise, there are many causes and factors that lead to back pain. So many people look for back pain relief yet sometimes overlook the simplest ways for quick relief. Let’s talk about some of them.

Use heat back pain relief therapy

This is my initial go-to method for back pain relief! It’s a tried and true way to relieve back pain symptoms. The warmth helps promote blood flow and oxygen toward your lower back. Additionally, it allows your soft tissues to stretch a bit more. This lessens the pain and stiffness felt.

You can use heat therapy via various methods. These include taking a hot shower or soaking in a hot tub. You can also use a heating pad, a hot water bottle or an electronic heat wrap. You can try out more than one method to see which suits you best. Either way, you’ll be applying healing warmth to ease that lower back pain.

Try cold back pain relief therapy

Cold therapy is the method of choice immediately after any injury, especially within the first 24 to 48 hours. It’s a great way to ease back pain because it reduces the inflammation in the soft tissues in the area. It also eases spasms by slowing down nerve impulses. This action also offers a local numbing activity.

You can simply apply cold therapy using a frozen water bottle. Gel packs that can be frozen work well too!

Do exercise walking

Though a bout of back pain can send you sprawling on your bed for a day or two, prolonged rest can actually worsen the pain. Regular exercise walking (such as brisk walking) or another type of low-impact aerobic exercise can keep back pain at bay.

This type of exercise can improve your range of motion and increase stability of your lower spine. As a result, your back will be less susceptible to injuries and pain. Exercise walking also promotes the flow of oxygen and healing nutrients to your lower spine.

You can start by doing a 5-10 minute walk. You can then gradually increase the length as you get used to exercise walking. So go on that short walk! Your back will thank you for it!

Do some hamstring stretches

Your hamstrings, or the muscles at the back of your thighs, can get too tight when sitting for long periods of time or due to lack of exercise. Such a condition causes back pain because it limits pelvic movement. It also increases pressure on your lower back.

Doing hamstring stretches daily can help ease the stress on your pelvis and lower back. Many people have found that doing these stretches about twice a day greatly relieved their lower back pain. You can do hamstring stretches using various positions, such as lying down, sitting, or standing up.

Take an over-the-counter back pain relief medication

If you’re looking for immediate relief and can’t slap on a hot or cold pack, or do any exercises (you’re late to work!), an over-the-counter remedy may help. Fortunately, you have several options for relieving your back pain.

Acetaminophen is a pain medicine that can reduce mild back pain. It can be taken even without food and usually comes as a pill that’s easy to take. Alternatively, an NSAID (non-steroidal anti-inflammatory drug) like ibuprofen or naproxen can offer stronger relief. You’ll have to take them with food though, so as not to have an upset stomach.

Read more about risks of using ibuprofen and about best time to take medicines