How to Alleviate Back Pain

Back pain is not something specific to older people. It can happen regardless of your age. Moreover, since many types of jobs require a lot of sitting, it only makes things worse. Back pain can be hard to take and it can get terrible. In this article, we are going to share a few tips that can help you with this problem.

Sleep in better positions

When you are suffering from back pain, sleeping can be really tough. However, this can be a vicious cycle, as when you do not get enough sleep, your pain is only going to get worse. Also, poor sleeping positions can aggravate the situation. Try to lie on your side and place a pillow between your knees.

This will keep your spine in a neutral position and it will also relieve the strain on your back. When you want to sleep on your back, you should slide a pillow under your knees. You should also know that it is important to sleep on a comfortable and firm mattress.

Correct posture

Do you remember how grandma used to say that slouching is bad for you? Well, she was right! Poor posture can make your back pain even worse, especially if you sit for extended periods. You should never slump over your keyboard.

Instead, you should sit upright, with your shoulders relaxed, while your body is supported against the back of the chair. You can also try to put a pillow or a rolled towel between the seat and your lower back. All this time, your feet should be kept flat on the floor.


Back pain is usually treated using two types of over-the-counter relievers which regularly help. These are acetaminophen and nonsteroidal anti-inflammatory drugs. Since both have some side effects, not all people are able to take them. However, before taking any type of medication, you should definitely talk to your doctor.

Also, do not make the mistake to think that painkillers alone can solve the issue. Also, specialists usually recommend more than one type of treatment, so you should pay your doctor a visit before you start any kind of medicine.

Physical therapy

This is an important aspect if you want to correctly handle your back pain. A physical therapist can teach you how to move, sit, and stand in a way that allows your spine to properly align, alleviating the strain on your back.

They can also show you specific exercises intended to strengthen the core muscles which support your back. A sturdy core is one of the best ways to eliminate and prevent more back pain. By increasing your strength, endurance, and flexibility, the back pain decreases. However, do not expect instant results, as this takes time.

No rest

In the past, physicians used to recommend bed rest for achy backs. As medicine and technology advanced, we learned that lying still is actually one of the worst things you can do. It can aggravate your back pain and create other complications as well.

If you had to deal with serious back pain, you should not rest for more than one or two days. Exercise is now known to be one of the most efficient ways to alleviate back pain. You can try swimming, yoga, or simply walking.

Ice – Heat

Frequent applications of ice on the painful areas of your back can help reduce inflammation and pain produced by an injury. You can try this a few times a day for up to 20 minutes each time. You can do so by wrapping the ice pack in a thin towel in order to protect the skin. After several days, you should switch to heat.

Place a heating pad or a warm pack on the painful areas to help relax your muscles. This will also increase the blood flow to the affected spot. You can try warm baths in order to help with relaxation as well. However, you should never sleep on a heating pad, as you might end up with burns and tissue damage.

Back pain products

On the market, you can find various products that are also intended to relieve back pain. With a little online research, you can find out what options you have, as well as read reviews about them to find out more, just like these lift chair reviews.

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