The Best 6 Ways to Relieve Back Pain

Back pain can interrupt your day or interfere with your plans. In fact, there’s an 84% chance that you will develop low back pain in your lifetime. But back pain isn’t always something you can ignore or wait for it to resolve on its own. Thankfully, there are several ways to get instant pain relief from back pain.

1. Exercise to get Muscles Moving.


It can be challenging to get up and move when back pain strikes. However, a short walk, yoga, water exercise, or another low-impact activity can often help alleviate back pain. Exercise may loosen tense muscles and release endorphins, which are the brain’s natural painkillers. A person can also consider starting a daily exercise program, including strength training and stretching, to help keep muscles flexible and strong.

2. Use Heat and Cold.

heat or cold

Studies show that heat and cold trusted Source are effective ways to get relief from back pain. Ice packs are most beneficial when a person uses them directly after an injury. A heating pad can also relieve trusted Source stiff or achy muscles. People should be sure to read and follow the instructions on any heating pad and test the temperature carefully to ensure it is not too hot. If a heating pad is unavailable, a person can use a hot water bottle or heat a cloth bag of uncooked rice in the microwave. People should take care not to burn the skin with ice or heat.

3. Stretch.

The following stretches may help relieve back pain:

People should hold each stretch for 30 seconds or as long as it feels comfortable.

(a)Touching the Toes.


In addition to stretching the hamstrings, bending forward to reach your toes will help loosen the muscles in the lower back.

(b)Cobra Pose.


Lying on your stomach, with your hands face down beside the shoulders, gently lift your chest up so that the top of your head points toward the ceiling.

(c )Cat-Cow Pose.

Cat-Cow Pose

Beginning on your hands and knees, slowly alternate between arching your back toward the ceiling and dipping it toward the floor.

(d)Child’s Pose.

Child’s Pose

Sitting on the heels with your knees hip-width apart, lean forward to place your head on the floor, stretching your arms out in front of your head.

(e)Switch Shoes.

Wearing shoes that do not fit or that offer no support could cause muscle strains in the back, legs, and even neck. Wearing shoes that are very flat can also put added strain on the feet and back. If a person experiences recurrent back pain, they should consider switching to shoes that fit correctly and support the feet. A podiatrist or foot specialist can help a person find proper footwear if necessary.

5. Get enough sleep.


Research shows that sleep disturbances could make the pain worse. An uncomfortable mattress, pillows that are the wrong size, or simply not getting adequate sleep could trigger back pain. Most adults should be getting 7–9 hours of sleep a night. Proper comfort and alignment of the back is essential for sleep quality and avoiding back pain in the morning. People who sleep on their side should place an extra pillow between their knees.

6. Manage or Reduce Stress.

Stress can trigger muscle tension and painful spasms, including in the back. If long-term stress or a traumatic event seems to have caused back pain, a person can try stress-relief techniques, such as:

(a)Mindfulness meditation.

Mindfulness meditation

One study showed that mindfulness-based stress reduction improved back pain. Mindfulness involves being aware of what the body is doing and using meditation techniques to assist with the pain.

(b)Deep breathing.

Deep breathing

Taking deep breaths in and out for several minutes can calm the body’s stress response. Progressive muscle relaxation. This involves tensing and relaxing muscles in the body, focusing on one muscle group at a time.

(c )Yoga.


Yoga focuses on particular poses and breathing and can help with relaxation, especially when practised regularly. One review found yoga to be an effective stress management tool.

Hope you will get a clear answer about to get instant pain relief from back pain.

Written by Ian Hart Former Fitness Coach


Leave a comment

Please note, comments must be approved before they are published