Back pain is a common problem for many people of all ages. Studies show that 8 in 10 Americans have experienced back pain at some point in their lives. Luckily, there are some simple things you can do to alleviate the pain. If you’re looking for ways to relieve your back pain, keep reading on for 5 tips you can try out.
However, please note though the remedies listed below can temporarily relieve pain, they won’t solve any serious injuries or underlying issues you may have. If you’re experiencing persistent or severe back pain, we advise seeking help from a medical professional.
Keep good posture
Maintaining good posture is a sure way to reduce back pain. Though it may be difficult to remember at all times, especially if you’re just starting to correct years of bad posture, try to be mindful of your posture and avoid slouching. Some helpful tips include pushing your shoulders back to walk or sit up straighter, keeping your electronic devices at eye level to avoid developing “text neck,” and being mobile and taking frequent breaks from sitting down.
Do exercises and stretches
Daily stretching and exercises can strengthen your spine and its surrounding back muscles to effectively improve your posture and reduce pain. We recommend using a light dumbbell or resistance band to do low-intensity exercises that involve pushing your arms backwards to activate your back muscles. You can also do yoga or stretches that target and relieve tension in your lower back and hips.
Adjust your sleep position
Have you ever woken up with an achy back or neck? Then it may help to switch up your sleeping position. Avoid sleeping on your stomach or face down, as it can cause stress on your lower back, neck, and joints. Also if you’re a side sleeper, make sure your pillows are at the right height to keep your neck in a neutral position and place a pillow between your knees to keep your hips, pelvis, and spine aligned.
Get a massage
A massage can work wonders for quickly easing muscle pain and tension. Have someone give you a back rub, but if there’s no one around, an electric back massager or a massage stick will do the trick to pinpoint and massage out the muscle knots in hard-to-reach areas on your back.
Take pain medication
Over-the-counter pain medication such as ibuprofen (Advil or Motrin) or acetaminophen (Tylenol) can work quickly to provide temporary relief from back pain. You can also find OTC anti-inflammatory topical creams that will provide the same relief and can be directly applied to the painful areas on your back.