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Tips And Tricks To Relieve Back Pain


    Back pain is prevalent in society today, primarily because of the working pattern and schedule we follow. But it doesn’t have to stop you from having fun. This article follows a list of tips and tricks to help you ease back pain.

    Back pain can affect any age group, from children to the elderly; hence, one must take appropriate measures to reduce it and not indulge in activities that may worsen the pain. It is equally important to understand the root cause of the pain and treat it likewise under expert guidance. Here’s everything you need to know about back pain, from its symptoms to the necessary precautions. 


    Its symptoms may vary from aching muscles to burning and stabbing sensations. The pain may also stretch down to your legs, worsening with movements like walking, standing, bending, lifting, etc. The degree of discomfort and strain differ per person. Depending on the seriousness, one might even need professional assistance. But how do we know? 


    Pain will usually go away within a few weeks with continuous home remedies and precautions. 


    You must see a doctor if the pain persists or doesn’t get better with resting and medications. See a doctor if you have continued feelings of tightness down the legs, significantly below the knees that causing numbness, tingling sensations, and weakness on either leg.


    Suppose the pain triggers bowel or bladder issues, fever, sweat, chills, or other unusual and infection-like symptoms. In that case, one must urgently seek professional help, as it could be a sign of a severe medical condition. Furthermore, any following injury, a fall, or a blow to the back also demands immediate medical attention.


    Studies suggest that a whopping 31 million Americans experience back pain at any given time, with lifestyle being the principal cause.            However, other common reasons for back pain include arthritis, muscle or ligament strain/sprain, bulging or ruptured disc, sciatica, spinal stenosis, osteoporosis, scoliosis, etc.                                                                                                                                                     

    How To Ease Back Pain?  

    While professional help in intermediate and extreme cases is a must, we bring you a list of techniques to relieve back pain and prevent future complications. 

    Correct Posture                                                                      

    Maintaining a proper posture in day-to-day activities, whether sitting, standing, walking, or rather just sleeping, is vital, especially if you are already suffering from back pain. Bad posture can result in shallow breathing, building tension in the neck and shoulders, which may cause discomfort and chronic pain, decreasing bodily strength and balance. Improper posture also triggers indigestion and lousy circulation.

    To maintain good posture, avoid stooping over your devices like mobile phones, laptops, etc.                                                           Use comfortable sitting tools like a cushioned chair and a proper desk if sitting for long hours while keeping your feet shoulder-width apart.                                                                                                   

    Apply Ice Or Heat

    Applying heat and ice can help reduce back pain and trigger healing. However, It’s important here to note that the application of cold packs and heat may even worsen the pain if not done correctly, with precautions and complete knowledge regarding the injury in question.

    Physical Therapy 

    Bed rest or avoiding any physical movement for more than two days can worsen the situation. Studies show that exercising for even 20 minutes and maintaining a routine is essential, regardless of the pain it may cause. 

    However, In case moving becomes extremely difficult, you can try contacting a physical therapist. Physical therapists help you get back on track with proper recovering techniques and strength build-up for the future. Massages from a licensed expert also help ease pain, as an inexperienced hand can cause you more harm than good.

    Healthy Weight 

    Maintaining a healthy weight, especially with age, is fundamental in avoiding any back pain-related issues. Excess weight strains your back, causing pain, and can even take a chronic shift. Consult your doctor and plan out a diet and exercise routine to not gain that extra pound. Furthermore, wearing appropriate footwear that supports the back and is comfortable increases one’s stability, balance, posture and prevents leg cramps.

    Don’t Stress

    Tension, stress, and any other sort of mental distress have a direct effect on your back. The shoulder grows heavy and strains the spine, making neck movement difficult. Muscle tensing up can result in stiffness and discomfort. Indulge in activities like yoga and meditation to avoid troubling thoughts, stretch your muscles, improve mood, and relax. Massages and acupuncture also help soothe tensed-up muscles and reduce back pain.


    While pain relief medications help ease back pain to an extent, it is crucial that you consult your doctor beforehand and only take prescribed medicines. Though effective in some cases, over-the-counter drugs and pain relievers may have specific side effects and can also put you at the risk of overdose. 

    Sleep Well

    A medium-to-firm mattress is ideal for keeping your back aligned and distributing your body’s weight equally while sleeping. A mattress that doesn’t support the spine causes discomfort, so make sure you choose the most comfortable bed. A pillow between your legs is also effective in maintaining a good posture for side sleepers. Avoid sleeping on your stomach, especially if you’re suffering from lower back pain. 

    Make Sure To Avoid 


    It would help if you avoided lifting heavy stuff altogether, but if you pick something up, make sure you don’t stress your back; instead, bend your knees and keep the item close to your body while lifting. Moreover, don’t twist and imbalance the weight on your body.


    Smokers tend to cough a lot, increasing the risk of a herniated disc. Besides, smoking can also reduce blood flow to the spine, making one prone to back pains.


    Back pain can affect the quality of your life; therefore, you must keep your health in check and take necessary precautions, so it doesn’t turn worse. Don’t be sloppy while handling back pain, and make sure you consult a doctor if the pain persists past a few weeks without further delay.