Home Back Pain 5 Back Pain Relief Tips To Help You Quickly Ease You Back Into Your Routine

5 Back Pain Relief Tips To Help You Quickly Ease You Back Into Your Routine

written by Vidya Sury August 13, 2022
Tips for Back pain relief

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Did you know that as many as 80% of adults experience back pain at some point in their lives? The good news is that you don’t have to put up with it and can achieve back pain relief. With the proper knowledge and techniques, you can quickly manage your back pain and get back to everyday life.

Back pain is not just an annoying inconvenience; it’s also one of the leading causes of disability worldwide. Fortunately, there are ways to ease discomfort and help your body heal faster. Here are some back pain relief tips to manage your back pain and get back to living a happy and healthy life again.

5 Back pain relief tips

1. Keep moving

Research shows that staying active and moving will help you heal faster and reduce your risk of chronic pain. Poor sleep is a potential risk for lower back pain. So don’t let your back pain keep you in bed and out of the world.

Walking is an excellent exercise for easing back pain. When you’re in pain, avoiding activities that can make your back pain worse is essential. This includes activities that put excessive strain on your back, like lifting heavy items, gardening, and playing sports.

2. Use a heating pad or hot water bottle.

Heat therapy is a great way to soothe your back and ease your pain. Studies show that applying heat to your back can reduce pain, swelling, and muscle spasms.

As per this study, Low back pain (LBP) is a leading cause of disability, impacting the patient’s quality of life in a significant way. It interferes with their routine and reduces work productivity.

The study acknowledges the role of heat therapy in managing lower back pain, stating that continuous, low-level heat therapy provides pain relief, improves muscular strength, and increases flexibility while bringing back pain relief.

Heat therapy is an effective, safe, easy-to-use, and cost-effective non-pharmacological pain relief option for the management of low back pain.

Make sure to use a heating pad, hot water bottle, or a warm towel on your back for no more than 20 minutes daily. Heat therapy is not recommended for people with open wounds or infections on their back.

3. Stretch properly

Stretching is one of the best ways to ease back pain and improve overall health and wellness. Daily stretching can help prevent back pain, improve flexibility, and increase your body’s ability to heal from injury and strains.

A back exercise program for back pain relief includes regimens for regularly stretching the muscles, tendons, and ligaments supporting the spine. Usually stretches for relieving neck and back pain are prescribed by a doctor, physician, or spine specialist,

Why stretching?

  • Stretching reduces tension in the muscles supporting the spine. If ignored, tension can make the back pain worse.
  • Stretching improves the range of motion and overall mobility
  • Stretching reduces the risk of disability as a result of back pain.

If one experiences chronic pain that has been around for three months or more, it may require long-term regular stretching to relieve pain. Stretching can be part of physical therapy, besides being recommended to be done daily at home.

There are many options for stretching for your back, including the seated spinal twist, seated spinal lift, the doorway hamstring stretch, and the seated good morning stretch. Try to incorporate some of these stretches into your daily routine.

4. CBD

CBD, or cannabidiol, is a natural extract of the cannabis plant that’s known for its painkilling and anti-inflammatory properties. It’s available in many forms, including oils, gels, and sprays, or you can Order CBD Gummies.

CBD is an excellent treatment for chronic pain because it doesn’t have the same side effects as other painkillers, like drowsiness. As a bonus, CBD is also known to help with anxiety and sleep disorders, which are common problems that often go hand in hand with chronic pain.

5. Try acupressure mats

If you’re looking for a more holistic approach to managing your back pain, acupressure mats may be the perfect solution. Acupressure mats are unique mats with thousands of tiny pins pressed into their surface designed to relieve your pain using acupressure.

Acupressure mats are easy to use and can be helpful for many different types of pain, including back pain. Acupressure mats are great for easing your pain when you’re at home. You can use them while watching TV, reading a book, or any other time you’re sitting still and want to relax.


There’s no one-size-fits-all solution when it comes to easing your discomfort. When you get a back injury, there are many things you can do to alleviate your pain and speed up your recovery.

From keeping moving to using a heating pad or hot water bottle, there are many ways you can help ease your discomfort. With the right treatments, you can reduce your pain and get back to living your life again.

5 effective back pain relief tips to ease you back into your routine

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