Tips for Alleviating Back Pain

Pain is never a fun experience. Back pain, depending on the severity, can affect how you perform even the easiest of your daily activities. There are ways to help prevent injuring your back as well as tips for alleviating the pain if you already suffer from such pain.

Depending on the severity of the pain, it is always recommended to seek medical help to know the cause of the pain.

Preventive Measures

Preventing injury to the back is possible by doing the following:

  • Proper posture while performing physical activities. This is done by avoiding slouching, keeping your spine straight, and using your legs instead of your waist when lifting.
  • Proper posture while sitting. When sitting for long periods, it is important to keep your feet flat on the floor, using chairs with back support, and avoid hunching over.
  • Proper footwear. Different types of footwear are made for different activities for a reason. Depending on the activity you’re performing, footwear provides help with posture and stability.

Other preventive measures include sleeping in the correct position, maintaining a healthy weight, and stretching.

Although these are great ideas for preventing back pain, the following tips will be very useful for alleviating the pain if you already suffer from it.


Stretching not only can prevent back injury, but it can also be useful for providing pain relief. This will improve flexibility as your back extends in many directions while performing different actions. Some of these stretching exercises include the cobra pose and press-ups.

Core strengthening exercises will also improve back pain. A stronger abdominal area will put less of a strain on the back muscles. Some of these core exercises include:

  1. Bird Dog
  2. Tabletop Leg Press
  3. Forearm Plank
  4. Forward Lunges
  5. Dead Bug

Other helpful exercises include yoga and tai chi, which serve as relaxation techniques. These include not only stretches but techniques that will lower the perception of pain. They also contribute to the proper alignment of the human body.

Useful Remedies

One of the biggest causes of back pain is inflammation. Thankfully, there are a wide variety of helpful remedies like natural products. 

Some of these natural anti-inflammatories include:

  • Devil’s Claw
  • White Willow Bark
  • Turmeric

It is also important to have the necessary nutrients to contribute to an overall healthy body. Some of these that can affect back pain include:

  • Vitamin D. Helps avoid the development of chronic pains.
  • Vitamin B12. Lack of this nutrient can lead to pain, tingling, and loss of energy.
  • Magnesium. Magnesium helps ensure that our muscles and nervous system are in good health.

Other techniques that can alleviate back pain are:

  • Massages. This can help sore or tense muscles to loosen up, allow the back to release tension, and relieve the pain.
  • Cold or Heat. Depending on the cause of the pain, it is recommended to use a heating pad or a cold pack on a tender back. Although it isn’t clear which is better, you should use whichever feels more comfortable and has a better effect.

We Are Here For You

If back pain persists even after trying different remedies, then it might be best to seek professional treatment. Spinal Health and Wellness provides a wide range of treatment options from laser therapy to spinal decompression. We’ll first diagnose the cause of your back pain and then determine the right treatment for you.

Contact us today and start feeling pain relief sooner.

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