How to Get Rid of Back Pain


Back pain is a common condition that can make your life difficult. You might feel tightness or twinges in your back, or you might experience sharp pain that radiates down your leg. Back pain can be caused by many different things, from muscle tension to an injury.

Find the right mattress.

A good mattress is essential to a good night’s sleep. If your mattress is uncomfortable, it will cause pain and make it difficult to get a good night of sleep. A great way to find the right mattress for you is to try them out in the store. If you can’t afford an expensive new mattress yet, consider buying one used or secondhand from a thrift store or Craigslist.

If you have back pain, it’s important that your mattress supports your body properly so that there isn’t pressure on any of the bones in your spine that could irritate nerves and cause pain. To find out if a new or used mattress will give you proper support, lie down on it for five minutes on each side with no clothes on—this gives more accurate information than just sitting up straight because some people naturally slouch when they sit up straight (and vice versa). Also make sure that your neck isn’t bent too far forward or backward while lying down because this can aggravate nerve issues in those areas as well. The goal here is not necessarily firmness but rather finding something that feels comfortable for whatever position you might want to sleep in during the night…

Use ice or heat.

Once you’ve been cleared by your doctor to start exercising, use ice or heat to help relieve back pain.

  • Use ice for the first 48 hours after an injury. Ice helps reduce inflammation and swelling, so it’s a good idea to apply it as soon as possible after an injury or fall.
  • After 48 hours, switch to heat. Heat can also help reduce pain and swelling in the back area. Heat is especially useful if you’re experiencing spasms in your back muscles from overuse or strain; applying a warm compress on top of a cold one may provide relief for some people.[4] [5]

Whether you’re using heat or cold compresses, follow these guidelines:

  • Apply for 15 minutes every hour (or 20 minutes every hour if using heat). Don’t exceed 20 minutes per application unless instructed otherwise by your doctor.[6]
  • Do not use heat if you have fever (over 101 degrees Fahrenheit).[7]

Try an over-the-counter pain reliever.

  • Avoid aspirin, ibuprofen and other nonsteroidal anti-inflammatory medicines (NSAIDs)
  • Other options include acetaminophen, tramadol and naproxen.
  • Follow the directions on the label. Don’t take more than the recommended dose or do so for longer than 10 days without consulting a doctor.

Keep moving.

Exercising is good for your back. The right kind of exercise can help strengthen the muscles in your back and legs, which will support the spine.

The Mayo Clinic recommends that you choose an activity that allows you to move in many ways—for example, walking or swimming. Be sure to take frequent breaks when exercising and avoid overexerting yourself. If an activity causes pain or discomfort, stop immediately and talk to a doctor before trying it again.

There are many types of exercises available: some people choose to work out at home; others prefer going to a gym or fitness center where they can use equipment designed for their needs. Special equipment may be necessary if you have certain physical limitations—for instance, if walking isn’t possible because of weakness or pain due to back injury.

Do yoga.

Yoga is one of the best ways to stretch and strengthen your back. It’s also good for improving flexibility, reducing pain, relaxing muscles, helping you sleep better, reducing anxiety and stress and managing your weight. Yoga can be done at home or in a class. If you do yoga at home try this sequence from fitness expert Erin Oprea:

  • Cat Cow Pose—Start on hands and knees with knees hip-width apart (or wider if comfortable). Place hands under shoulders with fingers facing forward as you drop your head between your arms. Pull belly button towards spine as you arch back into Cat Pose until it feels like a full extension of the spine; then look up towards ceiling while keeping shoulder blades down as you go into Cow Pose by rounding spine up until it extends like a dome shape from neck all the way down to tailbone; then return to neutral Cat Pose position before repeating cycle again for 10 rounds total (5 times each pose).
  • Downward Facing Dog—From all fours position bring palms flat on the floor beneath shoulders so that fingers point forward; keep elbows straight and spread legs slightly wider than hip width apart; focus attention on breathing in through nose while exhaling through mouth while stretching torso upwards reaching towards ceiling by pressing heels into floor behind hips drawing toes away from body as far possible (but not so far that back feels strained); hold here for 1 minute before lowering yourself down onto mat slowly keeping arms straight even if need help by bending knees slightly first so they don’t lock completely when lowering them down carefully onto mat surface —and repeat twice more

Stretch it out.

Stretching is important for your back. It can help relieve pain and stiffness, help you move more easily and avoid injury, and even make it easier for you to sleep at night. So what should you do?

The most basic way to stretch the lower back is by lying on the floor on your stomach with your arms outstretched in front of you. Raise one arm off the floor, then gently bend it toward your shoulder until a stretch is felt in the side of your torso. Hold for about 20 seconds before switching sides; repeat this stretch several times during an exercise session.

Another way to stretch out tight muscles in the lower back and hips is by lying face down on a bolster (a type of pillow) or rolled-up towel while keeping both legs bent at 90 degrees with heels resting against each other on top of a chair or table (or whatever height works best). With arms extended overhead, slowly let gravity pull those shoulders toward each other as far as they’ll comfortably go without causing pain—that’s how far toward each other they should go! Make sure that no weight rests directly on any part of either neck or head throughout this entire process; instead, support yourself by letting elbows rest lightly against floor/towel/bolster/etcetera depending on what type(s) are available nearby where ever happens to be going through these motions.”

Get a massage.

Massage is a great way to ease back pain. Massage can help with muscle stiffness and spasms, as well as fatigue, weakness and tension.

Massages are given directly on the skin through several techniques including rubbing, kneading and tapping. The techniques used in massage promote relaxation of muscles and connective tissues in the body which helps decrease tension in your body so you can breathe easier and feel less stress overall! As you stretch out those tight muscles during a massage session, you’ll notice that it feels really good – even if there’s still some soreness afterwards!

Consider acupuncture.

Acupuncture is a low-risk treatment that can help treat back pain. It’s also used to alleviate other conditions such as chronic pain, anxiety and depression, asthma and allergies. The best part? Acupuncture is relatively inexpensive compared with other methods of treatment. If you’re hesitant about taking painkillers or don’t want to rely on over-the-counter drugs for your back issues, this may be the option for you.

Use a walker to get around.

If you have a hard time getting around, use a walker to help. Walkers are particularly useful for people recovering from surgery or who have balance issues. If you’re still experiencing back pain but can stand and walk with relative ease, using a walker will make it easier for you to get around.

  • Take advantage of the support that walkers provide when walking on level ground, in light crowds and on smooth surfaces such as sidewalks.
  • Avoid using your hands to push yourself up from the seat of the walker while standing, as this could strain your back muscles and cause further injury.

If you have back pain, it’s important to take care of yourself and make sure you’re protecting your back from more injury.

Back pain is a common problem. In fact, most people will have back pain at some point in their life—especially as they get older.

Back pain can be caused by an injury or by poor posture. It can also be caused by a variety of conditions that affect your spine, such as osteoporosis (weak bones) and arthritis (inflammation of the joints).

If you have back pain, it’s important to take care of yourself and make sure you’re protecting your back from more injury.


It’s important that you take care of yourself and your back when it comes to pain relief. Remember that even the smallest things can make a huge difference in how much discomfort you feel, so try these tips and tricks before heading straight to the doctor or chiropractor!

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