Tired of back pain? Here are the best ways

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Back pain is a common problem that can seriously interfere with work and make a person’s personal life miserable. Fortunately, there are many home remedies that can help alleviate this troublesome condition and help you enjoy fitness again.

Proven methods to fight back pain

Back pain, especially lower back pain, is a common problem these days, causing more global disability than any other condition, with up to 70% of the population complaining of periodic lumbar pain, according to some data. Added to this is the percentage of people who struggle with mid and upper back pain

Taking care of the spine is extremely important because it supports a significant part of the body weight. That’s why back pain should be a wake-up call for health-promoting measures. While over-the-counter painkillers like ibuprofen or paracetamol can help alleviate pain, it’s definitely better to implement some healthy habits and take care of your back from a different angle. What can help?

Taking care of good posture and quality sleep

When you have persistent back pain, sleeping can be difficult. It’s often a vicious cycle because when we don’t get enough sleep, the pain only gets worse. Poor positioning can also make the discomfort worse. A solution that often helps is to sleep on your side, with a pillow placed between your knees. This keeps the spine in a neutral position and relieves the back. A good mattress is also a must.

Correct posture

Our parents and grandparents, who always told us to slouch, were right – it is bad for our spine. Poor, unstable posture can make back pain worse, especially if we spend most of our time sitting

We should never bend over the keyboard. It is best to sit up straight with your shoulders relaxed and leaning against the back of a chair. Your feet should be flat on the floor.


Physiotherapists can teach us how to sit, stand, and move in a way that keeps the spine in proper alignment and eases back strain as much as possible. They can also familiarize us with specialized exercises to strengthen the muscles that support the back. A strong muscle corset is one of the best ways to prevent future back pain. Studies show that when we increase our strength, flexibility and endurance, back pain decreases, but it takes time and consistency.

Heat, cold

Regularly applying ice to painful areas of the back can help reduce pain and inflammation caused by an injury. For severe pain, it’s a good idea to use this method several times a day for up to 20 minutes. The ice bag should be wrapped in a thin towel to protect the skin. After a few days, switch to heat. This will relax the muscles and increase blood flow to the painful area. We can also try warm baths to help relax.


Visiting a psychologist for back pain may seem strange, but studies show that cognitive behavioral therapy is very effective in the short and long term for treating chronic back pain.

Main photo: Sasun Bughdaryan/unsplash.com

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