Our back muscles and spine support most of the body’s weight, playing a part in everyday movements such as sitting, standing and walking. It is no surprise, then, that back pain is one of our most common complaints, particularly as we age, with back pain relief frequently being sought out. If you want to know more about your symptoms, here are a few common causes of back pain as well as advice on when to seek medical attention.

Improve Your Posture To Reduce Back Pain

Bad posture can aggravate back pain, especially if you are prone to sitting for long stretches of time. Stand with your chest lifted, tailbone tucked in and shoulders back. Try achieve the same when sitting, with your body supported against the back of your chair and feet flat on the floor. You could also secure a cushion or rolled towel between your lower back and chair for more support.

Use Ice and Heat

Both ice and heat are generally commended as ways to alleviate pain. Regular applications of ice may reduce pain and inflammation from recent or acute injuries, while heat is recommended to increase circulation and relax muscles in instances of older, chronic pain.

Don’t Over-Rest

If you are wondering how to relieve your back pain, don’t head straight for the bed. It may seem counter-intuitive, but bed rest may only aggravate your symptoms. In fact, lying still is considered to be one of the worst responses to back pain, with only one or two days of rest being recommended. Thereafter, it is advised that you begin moving slowly again. Exercise is considered to be one of the most effective ways to provide general and lower back pain relief, so trying walking, swimming or yoga if possible.

Prioritize Quality Sleep

Poor sleep and back pain go hand-in-hand. A sore back can keep you up at night, while poor sleep conditions can worsen your symptoms. Lying on your side with a pillow placed between the knees to neutralize your spine can help supply back pain relief, while securing a pillow behind the knees is ideal for sleeping on your back.

Get OTC or Prescription Medication

In addition to ibuprofen and paracetamol, non-steroidal anti-inflammatory (NSAIDs) drugs and acetaminophen may provide some back pain relief and are both available over the counter. If you are experiencing more than mild symptoms, NSAIDs, as well as muscle relaxants, are also offered in prescription strengths. For back pain relief from more severe conditions, medication can be administered through a spinal injection. However, studies show that medication alone is not enough to offer back pain relief, so you will likely need additional treatment to ease your symptoms.

Physical and Massage Therapy

In addition to identifying the source of your pain, physical therapists can address symptoms both by implementing treatment and prescribing back pain exercises for you to practice on your own.

Treatment could incorporate spinal manipulation, electrical stimulation, acupuncture as well as massage. More recently, therapists have been including transcutaneous electrical nerve stimulation (TENS) in their treatment plans, where incoming pain signals are blocked by delivering mild electric pulses to the nerves.

Back pain exercises could include specialized moves to strengthen core muscles that support the back, as well as general guidance for sitting, standing and moving in a way that protects the spine. Increasing your strength, endurance and flexibility is a great long-term strategy for providing back pain relief, although it takes time to produce results. Regularly administered sports, Swedish or destress massages may also improve pain and function if you receive them regularly.

Talk it Out

You may wonder why you would see a psychologist if you are exploring how to relieve back pain. But research has found cognitive behavioral therapy in particular to be very effective in providing back pain relief. Identifying and changing thought and behavioral patterns surrounding pain or disability may help you alleviate your symptoms.

Try Biofeedback

Another side-effect-free method of general or lower back pain relief is biofeedback. This process entails a practitioner using specialized equipment to measure functions in your body. Based on the feedback provided, your practitioner can suggest physiologic changes you can make to help provide back pain relief. These may be slight adjustments in your body, such as breathing differently or relaxing certain muscles. Practiced over time, these behaviors can be an effective method for reducing pain without equipment or medication.

Use a Freedom Patch

Pain is perceived in the brain, where it registers signals sent from around the body. Altering these signals can influence our perception of pain. This is how the Freedom Patch from Super Patch works to provide back pain relief. Each patch interacts with the nervous system through a unique formation of ridges that resemble a QR code. This interaction can influence messages sent to the brain and help reduce sensations of pain. The good news is that simple measures are usually effective at relieving most episodes of back pain, especially if you are under 60. Surgery is rarely needed. Home-care plus using the body correctly may be all that is needed to provide effective back pain relief within a few weeks.