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Techniques to Kill Back Pain

    Don’t you hate it when you wake up on a lovely morning and feel excruciating pain in your back? Then you start to wonder what actually caused the pain. Were you lifting weights the other day? Did you sleep in the wrong posture? The worst part is that you can’t really figure out how you got your back pain and don’t know how to get rid of it.

    Well, don’t worry. We have put together a couple of simple techniques that will help ease your back pain.

    What Causes Back Pain?

    Back pain (especially lower back pain) is a common problem among many people. Before we get into how we can relieve back pain, we need to understand what causes back pain. Some of the common causes have been listed below:

    Incorrect Habits

    There are a few daily activities that we are involved in that may cause back problems. For example:

    • Wrong posture while sitting, sleeping, walking, or driving
    • Sitting, standing, or laying down for too long.
    • Stretching your back too much.
    • Intense workout or running
    • Bad mattress

    Medical Conditions

    Your back could have a medical or a structural issue, which could be the cause of your back pain. Some common structural issues include swelling of joints, brittle bones, joint disease, ruptured spinal disk, sciatica, scoliosis, etc.

    Other Factors

    There could be some other issues in the body which cause back pain. However, these factors are quite rare—bladder infection, spine cancer, kidney issues, or sleep disorders.

    Quick and Easy Ways to Get Rid of Back Pain

    Usually, experiencing back pain does not require a visit to a doctor. There are specific ways in which you can easily manage back pain by yourself at home. Here is what you can do:

    Don’t Stay Idle

    You could not be more wrong if you think that lying in bed will fix your back pain. Bed rest can make you feel even more exhausted and does not necessarily help in reducing the pain. You should continue your normal day-to-day activities and try to move around as much as possible.


    There are so many light exercises for the back. You could try yoga, Pilates, or a few simple stretches. Activities such as walking and swimming can also be beneficial.

    Heat Therapy

    Heat therapy is often helpful when it comes to healing sore muscles. You can take a long hot relaxing shower or use a heating pad, which will allow your muscles to loosen up. Ensure that you wrap up the heat pad in a cloth before placing it on your back to avoid skin damage.

    Pain Medication

    This should be your last resort. There are Over Counter (OTC) drugs available for back pain, which can provide instant relief. However, the pain medication should not be taken regularly, and you should not depend on them.

    Change Your Shoes

    Sometimes back pain starts if you keep wearing the wrong shoes for hours. For example, if you love wearing heels or if you have a pair of uncomfortable boots, it is about time you changed them. If you don’t want to give up on your heels, you could reduce the amount of time you wear them. Get comfortable shoes such as flats or sneakers, which will help you walk with ease.

    Get a New Mattress

    A lumpy or uneven mattress is also a common cause of backaches. Your bed could either be too soft, too hard, too old, or too broken. If you notice that your mattress is bad and uncomfortable, it would be a good idea to invest in a new one.


    Acupuncture is also useful for pain relief. The needles used for acupuncture help release pain and reduce inflammation.

    Massage Therapy

    Getting a back massage once a week can not only help you feel better but can also significantly ease your back pain problems. You will gradually start to notice a difference if you consistently get massages for your back pain instead of going to a doctor now and then.

    When Should You See a Chiropractor?

    Back pain often improves within a couple of weeks if there is no serious medical condition. However, if the pain persists, you should see a chiropractor or a massage therapist. The following are the signs that indicate that it is about time to visit a doctor:

    • If the pain does not subside in a few weeks
    • If the pain prevents you from carrying out day-to-day activities
    • If the pain is getting worse each passing day

    If you notice the signs of back pain even after trying out the above methods, you should probably visit a professional. The medical professional will evaluate and analyze the condition using their expertise and recommend other pain-relieving methods accordingly.

    Back pain can be extremely uncomfortable and frustrating. The thing is that most people give up without even trying some of the above techniques. If you try the above treatments, you will definitely notice a difference. You can consult a doctor if the home treatments fail to work and if you want to get to the bottom of the problem.