How To Help Ease Back Pain: 5 Useful Tips

If you’ve ever suffered from back pain, then you know that it can be excruciating. Fortunately, most back pains subside with time and a bit of TLC. However, your symptoms might persist if you suffer chronic low-back pain (LBP). When you have LBP, stressing out about alleviating your back can be very difficult. But don’t worry — self-care is essential in easing back pain, just like any other type of pain. Easing back pain usually means easing your stress and anxiety as well. To help ease back pain once more, here are five helpful tips that can relieve tension and prevent reoccurrence in the future:

Use OTC Medication

If you’re suffering from LBP, many doctors will prescribe painkillers. While painkillers can be a great help in the short term, they usually don’t eliminate the underlying cause of your pain. In fact, they might make your pain worse because they dull your senses. Instead of relying on painkillers, consider using over-the-counter (OTC) medication. You can ease back pain by taking NSAIDs, ibuprofen, acetaminophen, and aspirin. All of these medications ease pain by reducing inflammation

Exercise regularly.

Regular exercise can significantly impact your back health, so it’s essential to ease back pain. However, if you start exercising too soon, you may get re-injured, further aggravating your pain and worsening your condition. You must slowly and gradually build up your exercise routine to ease back pain for the best exercise and back pain approach. Start with simple exercises, such as walking, swimming, or cycling. Make sure to stretch before and after you exercise. A regular exercise routine can keep your back pain under control, ease tension and stress, and even reduce the risk of back pain in the future.

Heat and Ice

Heat can be a great way to ease back pain. The reason is that it increases blood flow, which improves healing and reduces pain. When your back is in pain, you might want to try massaging it with a hot water bottle or heating pad. Conversely, cold might be a good option for low-back pain because it reduces inflammation and helps relieve pain. You can use frozen items or ice packs wrapped in a towel to apply to your lower back or buy cool patches to stick to your skin for ease.

Acupressure mats

If you’ve been struggling with low back pain, you might have tried many forms of treatment. However, you might want to ease your pain without medication or expensive treatments. One such option is acupressure mats. Acupressure mats are soft and pliable, allowing you to press on them with your fingers. The pressure you apply on the acupressure mats is therapeutic and helpful in easing back pain. Unlike pills and other treatments, acupressure mats are drug-free, natural, and work wonders. You can ease back pain by lying on an acupressure mat, curling your toes under the mat, and pressing on your lower back. 

Check your posture

Another thing you can do to ease back pain is to check your posture. Posture is a huge factor in back health, and it can be improved by changing your daily habits. For example, if you sit at your desk all day, stand up, and walk around every hour. This posture correction will help ease back pain. Another helpful thing to do while sitting is to use a seat cushion. This will help keep your lower back in a neutral position, thus reducing stress and pain. When you’re sitting, ensure that your lower back is straight. If it’s slouching forward, sit up straighter, so your back is in a neutral position.


Back pain can be a significant source of worry and stress. If you’ve been suffering from low-back pain, however, you can ease your symptoms by taking care of yourself. This means practicing good nutrition and hydration, getting enough sleep, and exercising regularly. These five tips alleviate back pain and get your body into better shape. 

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