10 Tips For The Effective Reduction Of Ongoing Back Pain
Need help selecting
Get in touch
the right product?
We can help.
Most adults have endured back pain at one time or another. For some, it’s an existing condition due to arthritis, scoliosis or osteoporosis. Others experience back pain because of an injury such as from lifting something heavy, moving too abruptly or bending in an awkward position. Still others acquire back pain from an incorrect sitting posture or sleeping on an uncomfortable mattress.
Here are some of the best ways to minimise back pain.
Natural & Effective Ways To Reduce Back Pain
1. Search for alternatives
For fast pain relief, many people turn to a non-steroidal anti-inflammatory drug or NSAID like ibuprofen. However, this is only recommended for the first few days and should not be considered as a long-term solution because who wants to be on painkillers the rest of their life? Tip number 1 for natural ways to manage back pain is to investigate other solutions outside of medication!
2. Choose the right bed
To avoid back pain at night, avoid sleeping on a mattress that’s either too soft or too hard. You’ll want a balance of comfort and support so look for a moderately firm mattress.
3. Use a cushion for your chair
Your lower back especially needs support and not all chairs or seats are designed for this. You can purchase a small cushion to put behind your back particularly if you’re sitting for long periods.
4. Do some back exercises
Stretching exercises like yoga will increase your back’s flexibility while not putting too much strain. Swimming is another low-impact and non-weight bearing exercise that will increase the strength of your back muscles. In addition to strengthening your back, an area that is often overlooked is the core muscles (deep abdominal muscles). These muscles play an important role in maintaining a stable spine and supporting the body. Speak to yoru local fitness trainer about a core and back strengthening program to keep you on the path to a pain-free back.
5. Use ice therapy
For recent injuries that occurred less than 24 hours ago, use a cold compress. This will reduce inflammation and lessen pain. Press the ice pack or cold compress against your back for around 10-20 minutes and repeat in 2 hour intervals, for the first 48 hours.
6. Apply heat therapy
If you’ve been bearing the pain for quite some time now or the injury happened more than a couple days ago ago, heat therapy will likely be more effective. Use a hot compress on your back or soak in a hot bath for a few minutes and you'll most likely experience an immediate reduction in pain.
7. Get a back massage
A back massage can also help relieve the pain. Both massage therapy and a gentle relaxing massage are beneficial for your back.
8. Drink chamomile tea
Stress may trigger pains in different parts of our body as well. Chamomile is known for its calming properties and it’s been used by some people with sleep problems. Drink a cup of chamomile tea to help your body unwind and loosen up tense muscles.
9. Know how to lift
Bending and lifting something heavy with an incorrect position strains our back. When you bend, bend with your knees while ensuring your back is straight. As you stand, use your knees and legs again instead of your back.
10. Check your feet
In some cases, back pain may originate from awkward movement when walking which is caused by foot problems such as flat feet or high arches. To properly support your feet, choose the right kind of shoes designed for your specific foot condition and in some cases, orthotic shoes or orthotic sandals are prescribed to correct the walking gait.