Wondering how to relieve an achy back? You’ve come to the right place! In this article, we’ve outlined posture tips, easy exercises and stretches, at-home remedies, and ergonomic tools that can help you manage your back pain now and prevent it from coming back in the future.
Perfect Your Posture
Proper posture is essential to relieving back pain. Whether you’re sitting or standing, your back should be straight and aligned. If you have to sit for a long period of time, make sure not to slouch or lean forward too much, which can damage your back. You can also use ergonomic accessories or chairs like ball seats, which help align your form and engage your core muscles. Discover here the best way to sit on a ball seat.
Do Exercises and Stretches
Prone Backbend
To do a prone backbend, first lie on your stomach. Bend your arms and place your hands flat on the ground beside your shoulders. Raise just your upper body, keeping your hips and everything below them on the ground. Hold this position for 10 to 15 seconds, then slowly return to the starting position. This exercise helps stretch and relieve tension in your back muscles.
Seated Backbend
The seated backbend is as effective as it is simple to perform—you can even do it at work. Sit on a chair with your back straight and your feet flat on the ground. Put your hands behind you, gripping the sides of your chair. Lift your chest to arch your back, keeping your shoulders low. Hold this position for 10-20 seconds.
Seated Cow Pose
This stretch improves spinal mobility. Sit with your back straight and your feet flat on the ground. Round your back, bringing your chin towards your chest as you do so. Hold this position for 10-20 seconds, breathing deeply throughout.
Standing Backbend
The standing backbend is an easy stretch for back pain relief that you can do almost anywhere. Place your hands on your hips, standing with your feet hip-width apart. Arch your back, lifting your chest as you push your hips slightly forward. Hold this position for 10-20 seconds. This exercise is excellent for stretching the back muscles and improving spinal mobility.
Cobra Pose
Cobra pose is a popular stretch for strengthening the back muscles and increasing your flexibility. Lie on your stomach with your hands flat on the ground near your shoulders. Raise your chest, pushing your torso towards the front and lengthening your spine. Keep the rest of your body on the ground. Hold this position for 10 to 30 seconds.
Cobra pose is similar to the prone backbend—the difference is that cobra pose aims to stretch the entire spinal column, while the extension targets the lower back specifically.
Try These Back Pain Management Techniques
Cold and Heat
Cold and heat can both be effective therapies for back pain. For acute pains, you can apply a hot compress, a hot water bottle, or a heated pillow several times a day. You can also take a hot bath with Epsom salt to relax your muscles, soothing back pain.
For inflammatory pain or if you have swelling, apply an ice pack or a small sack of ice covered with a napkin to the region for approximately 15 minutes.
Breathing Techniques
Deep breathing can also help relieve back pain, as it relaxes muscles and reduces stress. Begin by sitting in a comfortable position. Fill your abdomen with air, breathing through your nose. Next, exhale completely, releasing all of the air from your lungs. Repeat this exercise several times, remaining focused on your breath. You can also try other breathing techniques, like box breathing.
Use Ergonomic Accessories
Bloon Ball Seat
The Bloon ball seat is a multifunctional ergonomic desk chair. It supports proper posture and allows you to remain active as you sit. Using ball seats can reduce pressure on your spine and help you sit with a more dynamic posture. Discover here all the ball seat benefits.
Standing Desk
A standing desk is a great alternative if you spend long hours working at a desk. It allows you to alternate between seated and standing positions, which improves your blood circulation and reduces pressure on your back. Most standing desks allow you to adjust the height, too, so you can tailor your workspace to your body.
Ergonomic Wrist Rests
An ergonomic wrist rest supports you as you work on your computer, reducing tension in the arm and shoulder muscles. Wrist rests help prevent pain caused by poor typing posture.
Foam Roller
There are multiple ways to use a foam roller, from stretching tight muscles to massaging your back. Foam rollers are easy accessories to add to your back care routine.
Adjustable Footrest
An adjustable footrest helps you improve your posture and keep your back aligned. In doing so, it can ease back pain and improve circulation in the legs.
Sitting and standing with correct posture, stretching regularly, and using ergonomic accessories are all useful ways to relieve back pain now and prevent it in the future.
FAQ: Everything You Need to Know About Managing Back Pain
Can I Use Medication to Relieve Back Pain?
Yes, medications like ibuprofen and acetaminophen can temporarily relieve back pain, but they don’t address the root of the problem. Consult a healthcare professional for solutions tailored to your situation and needs.
How Can I Get Rid of Back Pain Quickly?
If you want to relieve your back pain quickly, apply heat or ice to the area. You can also do gentle stretches or relaxation techniques like deep breathing.
What Is the Best Position to Be in When My Back Is Hurting?
The best position when your back is hurting depends on the cause of the pain. Generally speaking, however, you should lay on your back with your knees folded or on your side with the knees bent towards your chest.
How Can I Soothe a Backache?
Gentle stretches, massages, applying cold or heat, and using deep breathing techniques are all useful methods to soothe backaches.
What Is the Strongest Pain Reliever for Back Pain That I Can Get Without a Prescription?
Ibuprofen and Naproxen are among the strongest non-steroidal anti-inflammatory drugs (NSAIDs) for back pain that are possible to acquire without a prescription. If you choose to take them, make sure to follow the instructions provided on the packaging, and don’t exceed the recommended dose.
Is Cold Good for Back Pain?
If you’re suffering from inflammation and feeling numbness, then applying something cold to the area, like an ice pack, can significantly lessen your pain.
In What Situations Is Applying Ice or Heat Not Recommended for Back Pain?
You should not apply heat or ice if you are experiencing a serious injury, significant inflammation, a burning or tingling sensation, a loss of feeling, or poor circulation in the area that’s causing you pain. You should also avoid this method if you have open wounds or chilblains.
How Often Should I Do Exercises and Stretches for Back Pain?
For back pain relief, we recommend integrating exercise and stretches into your routine several times per week.
How Can I Choose a Pillow or Mattress That Prevents Back Pain?
Choose pillow or mattress models that provide adequate support to your back and neck while keeping your spine aligned while you sleep. Mattresses that are medium-firm are generally recommended for people suffering from back pain.
What Are Signs That It’s Time to Consult a Healthcare Professional About My Back Pain?
If your pain persists for several days or worsens; if you have a fever; or if you experience numbness, tingling, or other specific symptoms, you should consult a healthcare professional as soon as possible.
Can Certain Sleep Positions Prevent Back Pain?
The best ways to sleep to prevent back pain are to either lie on your back or to lie on your side with a pillow supporting your head. You can also place a pillow between your knees if you sleep on your side. Avoid sleeping on your stomach, which puts excessive pressure on your back and neck.
