Back pain is as common as a cold. However, out of the 7 billion people in this world, over half will suffer from back pain at some point in their lives. This can last for a day or two, weeks, months and sometimes even longer. The best thing you can do for yourself if you encounter any back discomfort is to rest it. You might think that lying down all day will be the cause of your problem since it puts pressure on your spine but rather resting helps rid your back muscles from being too tense which causes most of the problems associated with this condition.

Other things you should avoid doing are strenuous activities such as running or lifting weights because these actions can strain your muscles and may cause them to become inflamed.

If you are dealing with chronic back pain, there are a number of remedies that can easily be done at home to ease it. Here are 10 simple ways for quick relief should any of these symptoms arise:


1.) Cold Compress

Fill up a plastic bag with ice, put it in a towel and hold it against the painful area. Be careful not to burn your skin by keeping the cold compress on for too long or being careless when handling it after use. You can also take an ice bath if you want but know that this might worsen the problem if you have nerve damage which causes numbness in certain parts of your body. It will help relieve some of the pain though so give it a try at least once.


2.) Heat

If you don’t have access to ice, holding a cup of hot water against the affected area will also give you relief by relaxing your muscles and increasing blood flow. You can take a bath or use a heating pad for this purpose as well. Be careful not to burn yourself though by placing the heat pack on your skin for too long.


3.) Back Stretches

After easing your pain with either cold or heat, try doing some simple stretches to free up any tension that might be causing it in the first place. A few easy ones are touching your toes while standing upright or sitting down with your feet flat against the floor, tucking one leg under your butt while laying on your back then rotating at the waist to bring the other leg over. You can also sit on a desk or table and let your head fall below your heart as you stretch out your chest by pushing against the table with both hands, trying not to bend your knees so that no weight is applied for this exercise.


4.) Yoga

Yoga helps strengthen all of the weak parts of your back while stretching those that are too tense. This allows better posture and flexibility which alleviates most problems associated with this condition. There are various types of yoga including hatha, bikram, Iyengar etc., but it would be best if you consult a professional before attempting any poses because they may not be right for everyone. Start small and do what feels comfortable until you feel any relief.


5.) Massage

Just like yoga, massage helps work out the kinks in your muscles to release tension so they can relax and heal faster. You can have someone else do it or give yourself a head to toe massage with warm oil then gently knead the affected area with your fingers while exhaling any stress that may be causing this discomfort. There are other types of massages that focus on specific areas which you might want to look into if you don’t get any relief from this method after trying it for at least 30 minutes.


6.) Back Brace

A back brace holds your spine in place by reducing the risk of future injury which is especially important for people who suffer from herniated disc or pinched nerves because this condition weakens the tissue that protects these nerves. You can find a back brace at any sports store, choose one that fits comfortably around your waist, and be sure to wear it whenever you have to lift heavy objects or do anything else that increases the risk of hurting yourself again.

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7.) Healthy Diet

Eating too many fatty foods such as red meat and cheese makes your body sluggish which slows down the healing process since all nerve endings pass through fat before reaching their destination in your brain. It’s best to cut out such unhealthy foods from your diet for a while and eat more fruits and vegetables instead because they provide quick energy without weighing you down. They also contain high amounts of magnesium which heals muscle aches and pain especially after strenuous exercise.

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8.) Staying Active

Exercising every day helps strengthen the muscles of your back which increases their elasticity and reduces strain on your spine therefore reducing pain. You can do cardio exercises like walking, swimming, biking etc. to improve blood flow throughout your body but it’s best to avoid strenuous workouts like weight lifting for a while until this pain subsides because it might make it worse if you continue pushing yourself too hard physically. Rest is equally important as exercise when recovering from an injury or surgery so give yourself adequate time to heal before putting any more strain on your back.


9.) Sleeping Positions

Try sleeping with a pillow under your knees while lying in bed in order to reduce lower backpain by taking pressure off the spine. It is best to sleep on your back or on the side with a pillow under your head instead of sleeping on your stomach because this position exerts pressure on the spine while it’s in its natural shape so if you do lie on your stomach, be sure to place a pillow between your legs to help keep the spine aligned properly.


10.) Drink lots of water

Drinking more water helps flush out any impurities within your body which can include excess acid, toxins etc., that are causing these painful symptoms. Allowing them to build up inside of you makes it harder for anything else to heal until they are removed from the system which is why staying hydrated is extremely important when treating lower back pain.


By following these simple steps at home, you should be feeling better in no time. Make sure to practice any poses or stretches that feel good to you and remember to listen to your body because it will let you know when it is ready for more activity and what positions cause pain so you can avoid them. If these remedies fail, consult a professional as they may need to prescribe stronger medications or advise surgery if all other methods have failed.