How to Get Back Pain Relief?


Understand the Causes of Back Pain

Back pain can range in intensity and can have many sources, such as posture, improper lifting, or even a physical injury. It is important to understand the source of pain in order to pursue the appropriate treatment.

In this section, we will discuss the various causes of back pain and some of the steps that can be taken to relieve it:

Identify the type of back pain

Before considering treatments for back pain, it is important to first identify what type of pain you are experiencing. There are three common types of back pain: acute, subacute, and chronic.

  • Acute back pain occurs suddenly and typically lasts from a few days to a few weeks. It is usually caused by damage or overstretching of ligaments and muscles in the lower back and can be triggered by everyday activities such as moving furniture or lifting objects.
  • Subacute back pain is an intermediate stage between acute and chronic—it can last up to three months, although many people experience the issue resolving itself in around six weeks. Subacute back pain tends to be characterized by movement-related pains that improve with rest and worsen with movements such as bending, twisting or physical activity.
  • Chronic back pain is a long-term issue that persists beyond 12 weeks despite recovery techniques such as rest, medication, stretching, or massage. It is often linked to chronic illnesses such as arthritis or fibromyalgia, although it can also be caused by poor posture, obesity, or psychological stressors like anxiety or depression.

Determine the source of the pain

For back pain relief, it is important to understand the source of the pain. This can be done by tracking changes in activity that worsen your discomfort and listening to how your body responds. Common causes of lower back pain include muscle strain, poor posture, and herniated discs.

Muscle strain is one of the most common causes of lower back pain. You may have pulled or strained a muscle during rigorous exercise or inadequate stretching before and after physical activity. Symptoms of a muscle strain may include localized soreness, stiffness, and tenderness in any combination; these symptoms may worsen when in specific positions or activities. In order to reduce the chances for further muscular injuries, it is important to practice proper form and technique during any physical activity as well as a warm up before intense workouts and cool down afterward with activities such as foam rolling or stretching.

Poor posture can also contribute to back pain because improperly engaging with movements throughout the day can cause strain on muscles that weren’t intended for use in those activities. Sitting at a desk without lumbar support puts damaging pressure on your spine while slouching while standing can cause abdominal muscles to weaken leading eventually to improper posture resulting in tension shooting through your neck and shoulders into your lower back area.

Keeping conscious effort on actively engaging core muscles by practicing proper posture or participating in yoga or Pilates regularly can help alleviate your current level of discomfort as well as prevent further painful episodes from occurring due to poor posture habits throughout the day.

Herniated discs occur when a disc between two vertebrae becomes displaced forcing its contents into adjacent nerve roots causing inflammation and leading eventually to challenging yet temporary disabling levels of lower back pain as well as referred sensations in one’s legs depending upon which nerve root is being compressed by the herniated disc material itself.

Self-Care Strategies

Taking care of yourself is an important part of managing your back pain. Self-care strategies such as stretching, massage, relaxation techniques, and exercise can help relieve and prevent back pain. In most cases, these strategies are effective and safe when used appropriately.

Read on to learn more about the different self-care strategies for back pain relief:

Exercise regularly

Exercising regularly is a key aspect of self-care that can help manage your back pain. Regular physical activity helps build and maintain strong muscle tone and posture, which can reduce the frequency and intensity of back pain episodes. Exercise also helps with stress reduction, which can indirectly improve your ability to cope with back pain.

Before starting any exercise program, you should consult a medical professional to get their expertise and advice on the best types of exercises for your condition. Some general exercises that provide benefits for people suffering from lower back pain include:

  • Stretching
  • Strengthening
  • Aerobic workouts
  • Walking

When engaging in physical activities or exercise programs, it’s vital to focus on good form and proper body mechanics. Always seek out guidance from an expert if you do not know how to perform a particular exercise correctly – it’s the best way to prevent further injury or aggravating existing conditions.

Regular exercise is one of the most holistic approaches for alleviating lower back pain and managing its associated symptoms successfully over time.

Use heat and cold therapy

Many people find relief for their back pain by using heat and cold therapies in combination. Both work to reduce inflammation, increase circulation, and decrease muscle spasms.

Heat therapy involves applying heat in the form of warm towels or heating pads to the affected area. This encourages the relaxation of the muscles and reduces pain. Ice packs can also be used to relieve muscle tenderness and swelling. Cold therapy numbs nerves which prevent them from detecting pain signals throughout your body while also reducing inflammation in the joints.

If you decide to use heat or cold therapy, it’s important to remember:

  • Both should be applied for no more than 15 minutes at a time.
  • They should not be used directly on the skin without clothing covering them first.
  • Avoid any treatment with sudden temperature changes, as they may cause further discomfort and tissue damage.

Practice good posture

When it comes to practicing good posture and getting back pain relief, it’s all about maintaining the natural alignment of your body. When your spine is misaligned, your muscles are forced to work harder to support you upright, leading to fatigue and eventually pain. To maintain proper alignment and reduce strain, keep the following tips in mind:

  • Stand with your weight even on both of your feet and keep your head in line with your spine.
  • Bend from the knees when lifting something heavy instead of from the waist.
  • Sit up straight while sitting at a desk or in a chair. Your bottom should be tucked into the back of the chair with your feet planted firmly on the ground.
  • Consider using a lumbar pillow or other office accessories that will help promote good posture (e.g., ergonomically designed seats).
  • Alter positions frequently if standing or sitting for extended periods—take breaks every 20 minutes!
  • Practice good sleeping posture when lying down; use an appropriate mattress that supports your lower back’s natural curves and give attention to further personalizing elements such as pillows, position preferences, etc.

Professional Treatment Options

Getting professional treatment for back pain can be a great way to find relief from chronic pain. There are a variety of medical professionals who specialize in treating back pain, from physical therapists to chiropractors. Depending on the severity of your pain and the underlying cause, your doctor may recommend any of these treatment options to alleviate your discomfort.

Let’s take a closer look at some of the treatment options available:

Consult with a physician

When considering treatment options for back pain, it is important to consult with a physician who can make an appropriate diagnosis and suggest treatment options that are tailored to the person’s health history and physical condition. A professional diagnosis can help identify potential underlying causes of back pain, such as muscle strain, disc herniation, arthritis, and more.

The doctor may recommend physical therapy as part of the treatment plan to alleviate discomfort and improve mobility. Other treatments a doctor may consider include:

  • Prescription medications such as nonsteroidal anti-inflammatory medications (NSAIDs) or muscle relaxants;
  • Injections;
  • Nerve blocks;
  • Ultrasound or transcutaneous electrical nerve stimulation.

Surgery is only recommended for cases involving nerve damage or pinched nerves causing intense pain that does not respond to other treatments. Even in those cases, some conditions might benefit from nonsurgical treatments instead of surgery. For example, epidural steroid injections can be prescribed for spinal stenosis and disc herniation. The goal of any professional treatment option is to provide relief from uncomfortable symptoms while providing those affected with a plan for how to manage future episodes of back pain.

Consider physical therapy

If you are seeking relief from back pain, physical therapy may be an excellent choice. Physical therapy can help to restore the range of motion and reduce the severity of the symptoms associated with back pain. Treatment plans are tailored to each individual’s specific needs and will include a combination of exercises, stretches, and other activities.

Physical therapists will employ various manual therapy techniques such as soft tissue massage, joint mobilization, and manipulation to reduce inflammation and alleviate stiffness to improve mobility. Through strengthening exercises and stabilization training, you can gradually increase your ability to move around naturally in a manner that does not cause further injury or impose undue stress on your spine.

As you progress in your treatment plan with physical therapy, you can reduce your dependency on medication and live with greater independence for improved quality of life.

Consider alternative therapies

Alternative therapies such as yoga, massage, acupuncture, and chiropractic care have all been used to relieve back pain. These treatments aren’t regulated in the same way that professional medical treatments are, so it is important to research any potential provider before submitting yourself to treatment.

Yoga can help relax both your body and mind and can even help improve circulation in the areas being targeted for relief. Massage therapy focuses on soft tissue manipulation which can relieve tension and give the area affected a sense of reprieve from pain or discomfort. Acupuncture works by stimulating specific points on the body with needles in order to achieve balance throughout the bodily system; this has been used for centuries as a method of restoring health. Finally, chiropractic care relieves symptoms related to neck and back problems such as sciatica, herniated discs, and pinched nerves; this is achieved through manual adjustments of particular vertebrae which correct misalignments or subluxations of the spinal column.

Whether you choose one or multiple methods of relief, be sure to discuss your options with your primary healthcare provider before opting for any type of treatment plan.


Taking medication is one of the most common methods for managing back pain. There are a wide variety of medications available, including anti-inflammatories, muscle relaxants, and pain relievers. It’s important to be aware of potential side effects and drug interactions associated with any medication you may take, as well as potential adverse reactions with other medications or supplements.

In this section, we’ll go over the different types of medications used to manage back pain, as well as how to safely use them:

Over-the-counter medications

For many people, over-the-counter medications such as acetaminophen (Tylenol), ibuprofen (Advil and Motrin), and naproxen sodium (Aleve) can provide relief from back pain, muscular soreness, and swelling. Topical medications such as capsaicin cream and lidocaine patches can also be used to relieve acute pain. In more severe cases, your doctor may prescribe stronger medications such as steroids, muscle relaxants, or opioids. However, these should only be used under the close supervision of a physician.

When taking over-the-counter medications for back pain relief, it is important to read the label carefully before taking them and follow the recommended dosage instructions. If symptoms persist for more than a week or two despite taking over-the-counter pain relievers, it’s best to contact your healthcare provider for further evaluation and treatment options.

Prescription medications

When it comes to relieving back pain, your doctor may prescribe a number of medication types. They range from nonsteroidal anti-inflammatory drugs (NSAIDs), muscle relaxants, and corticosteroids to prescription opioids, such as hydrocodone, oxycodone, and morphine.

  • Nonsteroidal anti-inflammatory drugs (NSAIDs). These medications reduce inflammation and also provide pain relief. Commonly prescribed NSAIDs include ibuprofen (Advil or Motrin) and naproxen (Aleve).
  • Muscle relaxants. These medications work to relax tense muscles that can cause or contribute to back pain. Commonly prescribed muscle relaxants include methocarbamol (Robaxin), cyclobenzaprine (Flexeril), carisoprodol (Soma), chlorzoxazone, tizanidine, metaxalone (Skelaxin), and baclofen.
  • Corticosteroids. These prescription medications are injected directly into the affected area of the back and reduce nerve inflammation for quick relief from pain. Examples of corticosteroids include triamcinolone acetonide and methylprednisolone acetate.
  • Prescription opioids. Controlled by U.S Drug Enforcement Agency regulations these medications are typically short-term strong pain relievers that can provide relief after surgery or an injury if all other treatments have failed to provide relief. Examples include fentanyl, hydromorphone, oxycodone, oxymorphone, hydrocodone/APAP combinations such as Vicodin/Lortab/Norco along with other trade names such as codeine or Dilaudid Hydromorphone tablets.

Lifestyle Changes

Making lifestyle changes is considered one of the most effective treatments for back pain. These changes can include things like:

  • Getting more exercise
  • Improving posture
  • Changing your diet
  • Proper ergonomics
  • Stress management
  • Stretching

In this article, we’ll discuss the different lifestyle changes that can help provide relief from back pain.

Improve your diet

Eating a well-balanced diet is important for overall health. When it comes to managing and preventing back pain, having a nutritional plan that keeps inflammation in check can be essential. Eating an anti-inflammatory diet is a great way to start and can help reduce muscle spasms and pain.

This type of diet includes foods that are rich in antioxidants and omega-3 fatty acids, including:

  • lean meats
  • cold water fish such as salmon, mackerel, or flounder
  • fruits (especially those with dark-colored skins)
  • vegetables – especially green leafy varieties such as spinach and kale

Additionally, it helps to include foods high in calcium like yogurt, cheese, or cottage cheese.

Foods that should be avoided include:

  • processed meats like bacon or sausage
  • foods made with partially hydrogenated oils (check nutrition labels to confirm)
  • sugar
  • high-fat dairy products
  • artificial sweeteners
  • added salt
  • refined carbohydrates such as white bread and cereals
  • sodas
  • chips
  • fried foods and fast food items

Get adequate sleep

Getting adequate sleep can provide significant back pain relief. Poor posture and inadequate support during sleep can lead to unnecessary strain on the back muscles and affect the quality of rest. Neck and shoulder pain is common when sleeping too long in one position so it’s important to change sleeping positions throughout the night where necessary.

Most medical experts recommend finding a mattress that is firm but provides enough comfort for the individual; something with adequate support that won’t lose its shape over time. It may be beneficial to try different mattresses or pillows before committing to one model as comfort preferences can differ from person to person. A mattress should be adjusted regularly as it lasts longer and keeps its shape better; replacing your current old one might be a good idea (every 5 to 7 years).

Other non-medicinal remedies that may help with getting relief from back pain include:

  • Massage, acupuncture, or yoga;
  • Hot or cold compresses;
  • Regular exercise (such as cycling or walking); and
  • Correct posture while sitting or standing.

Such lifestyle changes can play an important role in reducing back pain and counteracting its effects on daily functioning.

Quit smoking

Smoking can have serious effects on your back health. It’s not only a risk factor for chronic lower back pain, but it can also impede healing due to an inflammatory response produced by the chemicals found in tobacco. Quitting smoking is an essential step to managing and receiving back pain relief.

Smoking reduces the blood supply to areas of the spine, diminishing oxygen levels and limiting beneficial nutrients that promote healing. Smoking also damages discs located between vertebrae in the spine. As a result, long-term smokers are more likely to experience severe pain with greater difficulty performing daily activities than those who do not smoke or have never smoked.

In addition, nicotine and other chemicals prevent new bone from forming in areas of implantation needed for spinal fusion surgery – these procedures help relieve debilitating lower back pain – which puts recovering smokers at an even more significant disadvantage than non-smokers when undergoing this type of treatment for their condition.

Making a commitment is important if you want to successfully quit and stop smoking for good – talk to your doctor about safe and approved medications you may take as well as potential side effects before making a decision about whether or not to use them as part of your quit plan. Additionally, joining support groups like Nicotine Anonymous (NA) can provide you with valuable resources such as strategies on how to handle cravings and connections with other people going through similar experiences that may help you stay committed to achieving overall wellness including getting lower back pain relief without smoking.

Frequently Asked Questions

  1. Exercise: Exercise is one of the best ways to relieve back pain naturally. Regular stretching and strengthening exercises can help improve your posture, mobility, and overall strength. Consider starting with gentle yoga, Pilates, or swimming.
  2. Hot and cold therapy: Applying heat and cold to the affected area can help reduce inflammation and relieve pain. Try alternating between hot and cold packs or alternating between hot showers and ice packs.
  3. Massage: Massage can help improve circulation, reduce tension and pain, and improve flexibility. Consider booking an appointment with a massage therapist or using a handheld massager at home.
  4. Acupuncture: Acupuncture is a form of traditional Chinese medicine that involves the insertion of tiny needles into specific points in the body. It can help reduce both inflammation and pain.
  5. Herbal remedies: Herbal remedies such as turmeric, ginger, Boswellia, and devil's claw can help reduce inflammation and improve pain. Consider talking to your healthcare provider before taking any herbal remedies.
  6. Chiropractic care: Chiropractic care focuses on the diagnosis and treatment of mechanical disorders in the musculoskeletal system. It can help reduce pain and improve mobility.

  1. Exercise and stretching
  2. Physical therapy
  3. Massage therapy
  4. Acupuncture
  5. Heat or cold therapy
  6. Low-impact aerobic exercises
  7. Spinal manipulation
  8.  Medications (pain relievers, muscle relaxants, antidepressants, etc.)
  9. Interventional treatments (nerve blocks, epidural injections, facet joint injections, etc.)
  10. Surgery (in rare cases)

  1. Rest: Resting after a massage is important for allowing your body to recover. Take a day off from strenuous activities to give your body time to recover.
  2. Cold Compress: Applying a cold compress to the area where you are experiencing pain can help reduce inflammation and reduce pain.
  3. Move: After resting, gently move the area where you are experiencing pain and gradually increase your movements.
  4. Stretching: Stretching can help reduce muscle tension and promote flexibility.
  5. Massage: If you are still experiencing pain, consider getting a follow-up massage.

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