What are the best ways to deal with back pain? Our guide outlines the 12 best back pain remedies to have you back in great health asap!
It’s often said that time heals all wounds. But if your back pain keeps getting worse instead of better, you know that’s not true. The unfortunate truth is that back pain won’t always go away on its own. You need more than time. You need treatment.
Fortunately, that’s the good news! In this article, we list all the back pain remedies you need to get back on your feet (without groaning in agony). Take a few minutes now to read these easy tips for managing back pain.
12 top back pain remedies
1. See a Chiropractor
Before you try anything else, see your doctor—specifically, a chiropractor. They will know best what is causing your back pain and how to fix it. Plus, they’ll help you avoid anything that might make it worse, including bad posture, bad habits, or ineffective remedies.
Find a highly-rated chiropractor in your area and seek professional help as soon as possible. If you have difficulty with this, ask your regular physician for referrals.
2. Keep Good Posture at All Times
Are you slouching right now? Bad posture is a habit that you may have had for several years.
In other words, it won’t be an easy habit to break. Still, in order to eliminate your back pain, it’s necessary that you correct your posture and keep it corrected.
There are thousands of free, online resources you can use to learn how to correct your posture. But, again, your chiropractor will give you the best advice.
3. Adjust Your Sleep Position
Typically, the time you spend sleeping is the longest amount of time you spend in a single position. If that one position is bad for your back, you’ll wake up with back pain that can last all day. Here are some tips on how you can correct your sleep posture.
If you sleep on your side, keep a pillow between your knees. This helps your spine stay aligned in a neutral position. Plus, the pillow will likely stay with you even if you switch sides in the night.
For this same reason, back sleepers ought to keep pillows under their knees to keep them slightly bent. You can even secure them at knee-level under your fitted sheet.
If you sleep on your stomach, don’t. Stomach sleeping keeps your neck (and, therefore, your spine) in a bent and/or twisted position all night. This can often build up stress in various parts of your back while you sleep.
4. Use a Supportive Mattress and Furniture
Better yet, if your mattress is terrible for your sleep posture, throw it out. Replace it with a posture-supportive mattress that’s better for your back no matter what position you sleep in. This memory foam mattress buying guide lists a lot of great options for you to consider.
Furthermore, beds aren’t the only type of furniture that causes back pain. Desks and desk chairs are a very common source of back pain as well.
If you spend a lot of time at your desk, take note of your posture. Also, note your back pain level before and after you sit.
Consider getting a more supportive desk chair or a supportive back pillow. Alternatively, you can look into using an ergonomic standing desk.
5. Don’t Sleep Too Long or Rest Too Much
If there’s one thing we’ve all learned from physical pain, it’s that you don’t move something if it hurts. And usually, that’s true.
But in most cases of back pain, even pain from back injuries, staying active is one of the best remedies. It helps your spine get used to functioning correctly again. Therefore, getting too much rest will actually hinder this healing process.
We’re not saying you should never rest during the day or that you should deny yourself a full night’s sleep. Your body needs sleep in order to heal from any health condition. And overworking/straining your back will make it worse. Just don’t over-rest. It’s better to gently work through the pain.
6. Exercise Regularly
Perhaps your normal routine doesn’t provide a lot of opportunity for keeping your back active. If so, that means you’re also not getting as much exercise as you should be.
Regular exercise is a great way to keep your back active in order to help it heal. Besides, your body needs exercise to stay healthy, anyway.
Just make sure you check with your chiropractor first. You don’t want to perform any exercises that will make your back condition worse.
7. Build Up Your Core
When the word “core” is mentioned in regard to fitness, most people associate it with washboard abs. In truth, your core includes a lot of muscle groups that work together with every movement of your torso.
These muscle groups support each other. If any of these groups are weak, you’ll naturally put more strain on the rest of them in order to compensate.
Put simply, the pain you feel in your lower back might be your back muscles straining to compensate for your weak abs. The remedy, then, is to build up your core. Strengthening all your core muscles helps to balance the workload so that none of your muscles have to strain.
Stretching (with proper breathing) gives oxygen to your muscles and helps reduce muscle soreness in general. There are also certain stretches you can research that are designed to keep your tense back muscles limber.
Besides that, stretching all your muscles keeps your whole body limber and improves flexibility. That, in turn, also helps balance the workload that your back muscles may be overcompensating for.
9. Heat and Cold
Alternating between ice and heat is a tried-and-true, doctor-recommended remedy for back pain. If the pain is from a back injury, and especially if it’s swelling, ice the area frequently during the first 48 hours. After that, try heat or switching back and forth between heat and cold.
10. Practice Relaxation Techniques
The pain could be caused by tension from stress that you’re holding in your back. In this case, any method to calm and relax yourself will help. This includes:
- Meditation/guided meditation
- Deep breathing techniques
- Progressive muscle relaxation
- A warm Epsom salt bath
- Cognitive behavioral therapy or other techniques to combat stress/anxiety
Whatever ways you find to de-stress and relax your muscles, do them.
11. Improve Your Mental Health
Along those same lines, find ways to improve your mental/emotional state, especially if you’re prone to stress, anxiety, or depression. As we mentioned, cognitive behavioral therapy is one effective option. But this is something you should speak to your doctor about.
Also, talk to your doctor about using medication for your back pain. A lot of back pain cases are temporary and are sufficiently managed using over-the-counter pain medication. Otherwise, your doctor may think it best to offer you prescription medication.
Use These Back Pain Remedies
You now have all the information you need to start managing your back pain. What you don’t have are any more reasons to sit there, procrastinating. Don’t just read these tips; do them! Use these back pain remedies now and start feeling better.
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