Having back pain is a very common problem that can affect a person’s health even more so work, but there are ways you can handle this health issue. Lower back pain is a major cause of disability or causes disability than any other form of health issue. About 80% of adults will experience low back pain at least once in their lives.

Back pain can be experienced in both the middle and upper back, the muscles in the back and spine aids for most of your body weight, these muscles are used for movements every day: movements that include sitting, walking and standing. Over the counter medications can reduce back pain, but for those who prefer to treat back pain with home remedies, the following treatment can help out:

Don’t Get It Twisted, Exercise Keeps The Muscles Moving

Water exercise is a great way to alleviate back pain – back pain is a painful experience. Luckily there are exercises you can do to relieve your back pain; yoga, water exercise, short walks, or other low impact exercises can help in reducing your back pain. But aside from doing exercise, you can use a backrest pillow with arms to alleviate any form of back pain.

More so, exercise enables muscles to move and become released, and in turn, can release endorphins – they are the brain’s natural painkiller.

To lower your back pain, you can start a daily exercise program that involves you doing strength training to keep the muscles flexible and strong. You should know this: regular exercise prevents back pains that can arise in the future as a result of tight muscles.

Heat And Cool Yourself

Studies have proved that heat and a cold are super effective ways to feel relief from back pain. The use of ice packs are beneficial when used after an injury, you can apply an ice pack, that’s wrapped in a towel directly to the back to reduce inflammation. Use of ice packs is beneficial when used after an injury, you can apply an ice pack, that’s wrapped in a towel applied to the back to reduce inflammation. You can also use an achy pad to relieve stiff muscles.


Stretching can relieve pain, and even 30 seconds of stretching can go a long way in receiving back pain. Here are a few stretches you can do:

Touching The Toes:

Bending forward to reach your toes can help in loosening the muscles in your lower back. This can also stretch your arm strong.

Cobra Pose:

You can lie on your stomach as your hands are faced down beside your shoulders, then gently lift your chest so that the top of your head can point towards the ceiling.

Cat-Cow Pose:

Alternate between arching your back towards the ceiling and dip it towards the floor – Begin on your hands and knees.

Child’s Pose:

Sit on the hero’s of your knees, lean forward then place your head on the floor, finally stretch your arms out in front of your head.

Apply A Pain Relief Cream

There are a variety of pain relief creams that can relieve you from back pain – these creams are available at pharmacies stores or online shops. Creams usually contain compound capsaicin, which’s found on hot peppers – they relieve pain. A study proved capsaicin can be used in treating osteoarthritis pain.

Using pain relief creams that contain menthol usually have a cooling effect, that can dull back pain. More so, a study suggests that applying menthol to the skin can desensitize the pain receptors in the body. Although too much menthol for pain isn’t good.

Sleep In A Better Position

When you have back pain, you might find it hard to sleep and if this happens to you don’t get enough sleep, which affects your health. More so, a poor sleep position can cause back pain. It’s good if you sleep on your side, place a pillow between your knees to keep your spine in a neutral position as it relieves strain on your back. If at all you need to sleep on your back, lay your knees under a pillow, and be sure to sleep on a comfortable mattress.

Always try to have a good posture, slouching, and a poor sitting posture can cause back pain, mostly when you sit for a long time. Finally, you can take prescriptions for pain relievers.

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