What is Good for Back Pain Relief?


Overview of Back Pain

Back pain is a common ailment that affects many people and can range from mild to severe. Some of its causes include muscle strain, poor posture, injury, and underlying medical conditions. Sufferers of back pain may experience pain in the lower, middle, or upper back as well as stiffness, tingling, or weakness down the arm or leg.

Luckily, there are several options for relief, including:

Let’s take a closer look.

Types of back pain

Back pain can take many forms and will often vary depending on the cause and how long it has lasted. Although back pain is common, it can be managed with the right lifestyle habits, including exercise and proper posture. In order to understand how to effectively manage your back pain, it’s important to be aware of the different types of back pain you may experience. Here are some of the most common types:

  • Muscular Pain: This type of backache is often caused by strain or injury to the muscles in your lower back. Common activities that cause this type of strain include heavy lifting and bending. Twisting or overextending your spine can also lead to this type of muscular pain. Symptoms may include stiffness, aching, tightness, soreness, or tenderness in your lower back muscles.
  • Nerve Root Pain: Intervertebral disc problems such as degenerative disc disease or herniated discs can cause nerve root pains that travel down into your legs and feet (sciatica). You may experience sciatica as a sharp aching or burning sensation that radiates from your lower spine into one side of your buttocks and down the leg.
  • Facet Joint Syndrome: The facet joints connect each vertebra in several places in every part of your spine (including cervical (neck), thoracic (upper/mid-back), and lumbar (lower back) regions). When these joints become arthritic due to wear and tear over time known as “facet joint syndrome”, this can result in low back pain combined with discomfort when moving around specifically from side-to-side motions.
  • Coccydynia: This type of lower back ache is due to an inflamed coccyx — also known as tailbone — which connects the bottom vertebrae at the very end of our spine near our buttocks area. Injury due to birth trauma, fracturing or repetitive hard falls onto one’s coccyx lead to this type of chronic low backaches which result when sitting down for extended periods are carried out.

Causes of back pain

Back pain can be the result of various medical conditions, and the precise cause of your pain may be difficult to identify. However, the most common causes can be divided into two categories: mechanical and inflammatory.

Mechanical causes are those related to a physical structure such as a herniated or bulging disc, muscle strain or imbalance, spinal stenosis (a narrowing of the spine), or arthritis. Many people experience back pain because they have poor posture.

Inflammatory causes are often associated with diseases such as ankylosing spondylitis, a form of arthritis that affects the spine; fibromyalgia; abdominal problems including kidney stones or an enlarged liver or spleen; and sciatica caused by pressure on a nerve in the lower back resulting in radiating pain down one leg. Infections, tumors, and metabolic disorders can also cause inflammatory types of back pain.

The best way to find out what is causing your back pain is to consult your doctor who can make an appropriate diagnosis based on your medical history and perform further tests if needed such as x-rays or MRI scans. With appropriate treatment for both mechanical and inflammatory causes of back pain relief can usually be found.

Non-Medical Treatments for Back Pain

Back pain can be debilitating and interfere with everyday activities. Although there are medications and treatments prescribed by doctors, there are also a variety of non-medical treatments for back pain that can be helpful. Examples include:

  • Stretching
  • Exercise
  • Physical therapy
  • Massage
  • Acupuncture

Let’s take a closer look at these treatments and how they can help provide homeopathic relief from back pain.


Exercise is an important part of any non-medical treatment for back pain. Regular exercise can help reduce pain, improve the range of motion, and strengthen the muscles that support the spine. It can also help you to heal faster from back injuries.

It is important to ensure that your exercise regimen includes muscle-strengthening activities as well as flexibility and aerobic exercises to minimize the stress on your back muscles. It is recommended to start with low-impact activities such as walking, biking, or swimming before moving on to more strenuous activities such as weightlifting or running.

Also, it is important to remember not to undertake any exercise without warming up first – this means doing some light stretches and warm-up exercises before beginning your workout session, and cooling down after by stretching again. Always consult with a medical professional before starting a new exercise regimen so that they can determine whether it is appropriate for you based on your medical history and current physical condition.

Hot and cold therapy

Hot and cold therapy is an effective non-medical treatment of back pain relief that has been used since ancient times. The heat helps relax muscles, which can reduce muscle spasms. Cold reduces inflammation, swelling, and pain and helps to numb an area.

When deciding which type of heat or cold is best for your back pain, start off with milder temperatures. Heat can be applied in the form of a heating pad set on low or medium heat settings or with a warm washcloth over the affected area for about 10 to 15 minutes at a time. Cold therapies are most often used in the form of ice packs or cold compresses that remain in place for no more than 20 minutes at a time as cooling for too long can cause skin damage.

It’s also important to alternate hot and cold therapy because applying one type of treatment for too long may have negative effects, neither will do much good if either is used alone. Alternating between hot and cold can cause blood vessels to dilate (the expansion makes room for more blood flow to the painful area) promoting a healthy healing process ultimately creating back pain relief rather quickly.


Massage therapy is a non-invasive, non-pharmacological way to help manage back pain. Massage is an ancient method of enhancing well-being, which has been practiced in some form or another for thousands of years. It involves manipulating the soft tissues of the body such as muscles and fascia to relieve tension and promote relaxation, with the intention of improving a person’s well-being.

The benefits of massage include:

  • Improved blood circulation
  • Enhanced lymphatic drainage
  • Reduced scar tissue formation following an injury or surgery
  • Reduced muscle spasms
  • Eased tension in the spine as well as other muscle groups
  • Increased joint mobility and flexibility
  • Stimulated nerve endings in tissues thereby releasing endorphins that naturally block pain pathways

It is important to note that massage should only be performed by a qualified therapist since too much pressure may cause discomfort or even damage muscles, ligaments, and tendons if not properly managed. Also, massage may aggravate existing medical conditions such as Diabetes and cardiopulmonary problems so it is best to discuss these conditions with your doctor prior to booking a session.


Acupuncture is a type of alternative medical treatment that has its roots in traditional Chinese medicine. It involves using thin needles to stimulate certain parts of the body along energy pathways called meridians. Ancient Chinese practitioners believed that these acupoints facilitate the flow of life-sustaining energy throughout the body, known as qi (“chee”).

Acupuncture is commonly used to treat chronic musculoskeletal pain, like back or neck pain, as well as other conditions like headaches and migraines. The therapist will choose a combination of several acupuncture points which produce the desired therapeutic effect for that particular patient’s condition.

Research shows promising results for acupuncture in treating acute and chronic low back pain, with some studies showing up to 60% improvement in pain scores after four weeks of treatment. Acupuncture has also been found to be effective in reducing sciatica and disc herniation due to its ability to reduce inflammation and ease muscular tension which can play an important role in back pain relief.

It is important to note, however, that patients should always consult their doctor before trying out any type of complementary or alternative medical treatments.

Medical Treatments for Back Pain

Back pain is a common condition that many people experience. Finding the right treatment to relieve it can be difficult, but there are a variety of medical treatments available that can help.

In this section, we’ll explore some of the common treatments for back pain and their effectiveness in relieving the discomfort:

Pain relievers

Pain relievers are the first line of defense in treating back pain. Over-the-counter (OTC) medications typically used include acetaminophen, ibuprofen, naproxen, and aspirin. Some opioid (narcotic) drugs used to treat severe pain are also available as OTC medications at lower doses than those available by prescription.

Acetaminophen is a mild analgesic that may be more suitable for chronic pain than other forms of OTC analgesia because it does not have the potential to worsen inflammation that is associated with ibuprofen and naproxen. Acetaminophen has fewer side effects when taken at higher doses than its counterparts, especially when compared to non-steroidal anti-inflammatory drugs (NSAIDs). Aspirin can also be helpful in reducing inflammation and improving the range of motion, although it may cause gastric upset in some cases.

Prescription-strength nonsteroidal anti-inflammatory drugs (NSAIDs) may be prescribed for temporarily relieving more severe back pain symptoms. These drugs include diclofenac sodium (Voltaren), etodolac (Lodine), indomethacin (Indocin), and others. Muscle relaxants such as carisoprodol (Soma) or tizanidine hydrochloride (Zanaflex) can be employed for pain relief on a short-term basis as well.

Narcotic medications like oxycodone HCL, hydrocodone bitartrate/acetaminophen, methadone hydrochloride, fentanyl transdermal system patch, and buprenorphine HCL transdermal system are prescribed for severe pain typically related to cancer or other serious medical conditions that do not respond well to conventional therapy. Tramadol hydrochloride is commonly prescribed as a less potent alternative; however normal limitations on opioid prescriptions still apply since there is potential for addiction and abuse associated with these medications.

Physical therapy

Physical therapy is a recommended form of treatment for managing back pain and helping to reduce further injury. The aim is to increase muscle strength and flexibility, improve posture, reduce any stiffness through stretching, and also improve coordination. Depending on the type and severity of back pain, physical therapy can include exercises that increase stability in the back, hip, and leg muscles. A physical therapist will recommend specific exercises for you based on your individual needs.

These can include:

  • Strengthening and stretching activities such as yoga or Pilates;
  • Aerobic activity such as low-impact swimming and biking;
  • Balance exercises such as standing on one foot;
  • Core stabilization exercises such as planks;
  • Ultrasound treatment;
  • Use of a device that creates electrical signals to help relax tense muscles;
  • Manual massage therapy by a professional physical therapist; or
  • Application of heat or cold packs to the affected area.

You may be asked to perform some of these activities at home under the guidance of your physical therapist in order to gain maximum benefit from any prescribed physical therapy program. Through your diet, lifestyle choices, mental health practices, exercise habits, and other forms of self-care you can learn how to better manage chronic pain symptoms and prevent future episodes.

Steroid injections

Steroid injections are a type of treatment for back pain that can be used to reduce inflammation and help relieve pain. They are generally injected directly into the area of nerve irritation in the lower back, working to reduce inflamed tissue surrounding the nerve.

The most common steroid injection used is called cortisone, which is a naturally occurring hormone produced by the adrenal gland. It has anti-inflammatory properties and helps reduce inflammation in the muscles, tendons, and bones of the spine. Other types of steroid injections may be used as well depending on diagnosis and severity of symptoms.

In addition to reducing inflammation at the injection site, there is evidence that these injections can also help alleviate long-term low back pain by inhibiting nerve function in the spine and decreasing overall sensitivity to pain stimuli. While steroid injections can provide relief from acute episodes of pain, multiple doses over time may increase the risk for further damage or side effects such as infection or tissue damage due to weakened cartilage around joints related to prolonged use.

Therefore it is advisable for patients suffering from chronic back pain to thoroughly discuss all potential treatments with their doctor in order to find an appropriate course of action that suits their individual circumstances and provides optimal relief with minimal risk.


In some cases of back pain, surgery is the best option for pain relief. While alternative treatments such as physical therapy, over-the-counter medication, or other non-surgical procedures are often the first line of treatment for back pain, surgery may be necessary for more severe cases.

Surgeries to treat back problems may include fusion procedures that join vertebrae together in order to eliminate a lot of the movement between them and stabilize the spine. Other types of surgeries can also be used to repair discs that have become damaged due to age or trauma. Depending upon the severity and source of the back pain, alternatives such as:

  • Laminectomies
  • Discectomies
  • Posterior Instrumented Fusion (PIF)
  • Anterior Lumbar Interbody Fusion (ALIF)
  • Spinal Decompression
  • Spinal Reconstruction

maybe recommended by your doctor. Your doctor will discuss all available options with you and provide you with detailed explanations and instructions on how to prepare for surgery before it occurs. Recovery from any type of surgical procedure is a lengthy process that typically spans several months or more depending on individual conditions. It is important to communicate with your doctor and follow his/her instructions closely in order to maximize your chances for a successful recovery from back surgery.

Lifestyle Changes to Help Back Pain

Back pain can be debilitating and persistent. Finding relief is important, and the best way to do that is to make some lifestyle changes. These changes can include improving your posture, adjusting your sleeping habits, and regular exercise. Taking a holistic approach to your back pain relief can help ensure that you don’t have to live in pain. Let’s explore the changes you can make in more detail:

Improve posture

Poor posture is one of the most common reasons why people experience back pain. Aligning your spine and supporting your body in proper positions when sitting, standing, and sleeping can be extremely beneficial for those suffering from chronic back pain.

When you are sitting, make sure your hips are higher than your knees and that your feet are supported on the floor. You should also do your best to tuck in your chin and maintain a neutral position of the head and neck while keeping the shoulders relaxed. It may help to use an ergonomic chair with adjustable lumbar support or use a small pillow at the curve of the lower back for extra support.

When standing, keep feet shoulder-width apart with shoulders relaxed and avoid tilting to one side or arching the lower back by keeping your core muscles engaged. While sleeping, avoid sleeping on the stomach since this puts pressure on joints in a way that can aggravate pain; it may be more comfortable to lie on one side with both legs bent up slightly towards the chest, using pillows between them for support.

  • Physical therapy is another option to help improve posture and reduce back pain, as is looking into orthopedic mattresses that provide additional spine support compared to standard varieties.
  • Lastly, yoga poses such as cat-cow stretch can combat slouching habits by working on shoulder mobility as well as engaging deep core muscles to improve stability through various postures—all of which can potentially relieve long-term discomfort related to posture issues associated with back pain.

Maintain a healthy weight

Maintaining a healthy weight can reduce stress on your back and improve your general health. Being overweight often increases joint pain and muscle tension in the back, due to the added pressure on the spine. Gaining or losing even 10 pounds can make a noticeable difference in how you feel.

Take steps to improve your diet by choosing a variety of healthy foods, such as fruits, vegetables, whole grains, and lean proteins. Utilizing portion control can also be beneficial for maintaining weight, as well as cutting down on salt and sugar.

In addition to consuming healthy foods, regular physical activity is also necessary for good health and keeping extra pounds off. Try activities that do not strain your back muscles, like walking or swimming; if you have chronic pain issues, speak with a physical therapist or doctor before starting any exercise program. Strength training can help calm inflammation in the lower back; research has shown that carrying excess weight may be linked to low-back pain and sciatica (pain radiating down the legs).

Get adequate rest

Proper rest is an essential component of successful back pain treatment. Suffering from lower back pain or any other type of back pain can make getting enough rest difficult. It is important to try to find comfortable positions that still provide adequate support for the spine. Sleeping on your back with a pillow tucked underneath your knees or sleeping in the fetal position with a pillow between your legs are both recommended sleep positions for optimal spinal health.

Once you find a comfortable sleep position, make sure you get at least seven to eight hours of restful, uninterrupted sleep each night. Over-sleeping can be just as detrimental to the body as not getting enough sleep, so make sure you don’t oversleep either. If needed, utilize naps during the day in order to supplement any lost nighttime hours due to issues such as insomnia or shift work schedules.

Additionally, too much sitting can be harmful and lead to increased stress on the spine and other joints in the body over time. Make sure that you take frequent breaks from activities such as sitting at a desk for extended periods and taking short walks in order to give your body optimal rest throughout the day.

Quit smoking

Quitting smoking can improve back pain in many ways. Smoking decreases blood circulation in the body, including to the back muscles, thus reducing their ability to get oxygenated blood and lessening their amounts of strengthening exercise. Additionally, nicotine has an effect on nerve pathways, making smokers more sensitive to physical pain. Reducing nicotine intake can lead to decreased inflammation and fewer muscle spasm in the back.

Making lifestyle changes such as quitting smoking can reduce the risk factors that contribute to back pain and help manage or even prevent it in some cases. Quitting smoking will allow your body to replenish its supply of oxygen-rich blood, supporting strong muscle growth and reduced aches. It will also provide your nerves with more natural pathways to reduce sensitivity and help you avoid flare-ups caused by secondhand smoke exposure.

Making this commitment will take serious dedication but should be well worth it if it helps you find relief from nagging back pain.

When to See a Doctor

If your back pain persists or gets worse even after trying some home remedies, it may be time to consult a healthcare professional. A doctor can assess the condition and help you get the proper diagnosis and treatment for your particular issue.

This article will explore the signs and symptoms that should warrant a trip to the doctor for back pain relief:

Severe pain

Severe back pain can be a debilitating experience and could require more intensive treatment than home remedies alone. If you have significant back pain, lasting more than two weeks, accompanied by other worrying symptoms including numbness, tingling, shooting pains down the legs, fever, or immobility you should see a doctor to get an accurate diagnosis and appropriate treatment.

Symptoms such as those just mentioned could indicate serious medical conditions like:

  • An infection of the spine (spondylitis)
  • A tumor on the spinal cord or nerve root that originate in the spine
  • Disc herniation (slipped disc)
  • Degenerative joint disease (osteoarthritis)
  • Spine fractures due to trauma or excessive forces applied to the vertebrae from certain body positions

So if you are suffering from severe back pain it is strongly recommended that you seek prompt medical attention for proper evaluation and care of your symptoms.

Pain that persists despite treatment

It’s important to remember that most episodes of back pain will improve on their own within a few days or weeks. However, if you have tried various treatments, such as resting and taking over-the-counter medication, and your pain persists or worsens, then it is time to see a doctor.

Your doctor can help pinpoint the underlying cause of the pain and decide on an appropriate treatment plan. There are several possible causes for persistent back pain, including herniated discs, spine fractures, sciatica, spinal stenosis, nerve damage, and other conditions.

Your doctor may recommend one of a range of treatments for back pain relief. These treatments may include:

  • Physical therapy
  • Medication such as nonsteroidal anti-inflammatory drugs (NSAIDs), corticosteroid injections, or muscle relaxants to manage inflammation and reduce the swelling associated with inflammation.
  • Other therapies such as ultrasound therapy, acupuncture, or chiropractic care may also be recommended.
  • Supportive devices such as braces help relieve pressure on your spine while you are healing.

Pain that affects your daily activities

Back pain is an extremely common and sometimes disabling condition, but even the most severe cases usually respond well to conservative treatment measures. Most back pain responds quickly to self-care, such as rest, ice packs, heat application, gentle stretching exercises, and over-the-counter medications (acetaminophen or nonsteroidal anti-inflammatory drugs).

However, you should see a doctor if your back pain:

  • Lasts longer than 3 months or keeps coming back
  • Occurs with any numbness or tingling in your legs or feet
  • Is accompanied by fever and chills
  • Follows an accident or other trauma
  • Occurs with unexplained weight loss
  • Affects your daily activities (such as walking)
  • Gets worse over time despite home treatment
  • Pain that keeps you awake at night.

Your doctor will perform a physical exam to identify the cause of the pain and then offer appropriate treatment options. Treatment can range from simple lifestyle modifications such as avoiding certain activities that may aggravate your condition through medication, physical therapy, chiropractic care, or other more involved approaches depending on the underlying cause of the pain. In some cases, surgery may be recommended.

Frequently Asked Questions

  1. Exercise: Regular exercise can help strengthen the muscles in your back, improve flexibility and reduce pain. Try low-impact exercises such as walking, swimming, and yoga.
  2. Maintain good posture: Poor posture can put a strain on your back and increase the risk of injury. Make sure to maintain good posture when sitting, standing, and lying down.
  3. Use hot and cold therapy: Applying heat or cold to the sore area can help reduce pain and inflammation. Try using a hot water bottle, a heating pad, or an ice pack.
  4. Try massage: Massage can help relax tight muscles and relieve tension. Talk to your doctor or a massage therapist to see if massage is right for you.
  5. Stretch: Gentle stretching can help improve flexibility and reduce pain. Try simple stretches such as the cat-cow pose or the cobra pose.
  6. Get plenty of rest: Make sure to rest your back for at least one day after any strenuous activity.
  7. Try relaxation techniques: Relaxation techniques such as deep breathing and progressive muscle relaxation can help reduce stress and tension. 8. Take over-the-counter pain relievers: Nonsteroidal anti-inflammatory drugs.

The best treatment for lower back pain depends on the cause of the pain and the severity of the symptoms. In general, the most effective treatments include non-steroidal anti-inflammatory drugs (NSAIDs), physical therapy, exercise, massage, heat/cold therapy, and acupuncture. In some cases, a doctor may also recommend steroid injections, nerve blocks, or surgery.

  1. Knee-to-chest stretch
  2. Pelvic tilt
  3. Cat-Cow stretch
  4. Bird Dog
  5. Glute Bridge
  6. Wall Sits
  7. Abdominal Bracing
  8. Prone Press Ups
  9. Side Lying Clam
  10. Half Kneeling Hip Flexor Stretch

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