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5 Ways to Relieve Back Pain

Nowadays, we lead very sedentary lives where we get a very little exercise. In addition to making people generally very lethargic and prone to weight gain, this type of lifestyle gives rise to many physical issues, most of which are preventable.

Back pain is an incredibly common condition that can cause immense discomfort, especially amongst adults. In most cases, back pain is temporary and will ease away on its own However, in instances where the pain becomes chronic or reoccurs, there may be a need for you to explore some pain relief solutions yourself.  If you find yourself suffering from back pain and are looking for a source of relief, here are a few suggestions that you may find fairly useful:

Be Mindful of How You Sleep

If you suffer from back pain, you might have trouble sleeping. Furthermore, this often leads to a vicious cycle where your lack of sleep can make your back pain feel more intense during the day too. It is important to be mindful of your sleeping position as this may be the cause of your back pain as well. It is often recommended that people try to sleep on their side and place a cushion between their knees to allow the spine to maintain a neutral position. In addition, sleeping on a firm mattress is also important when it comes to looking after your back. Be sure to investigate the best mattresses for specific types of back pain before you make a purchase.

Watch Your Posture

Poor posture can exacerbate back pain, especially if you sit at a desk for long periods of time. If you do a desk job, be mindful not to slump over the keyboard. Sit upright and relax your shoulders too. Having an ergonomic chair or a standing desk could be worthwhile investments if you are suffering from a bad back. Taking regular breaks to walk around the office for a few minutes is also recommended, although this may be easier said than done.

Use Ice and Heat Packs

The regular use of ice on painful parts of your back will help to reduce inflammation, so try to do this a few times each day. If you don’t have a proper ice-pack, then create one using a bag of frozen vegetables and a towel to protect your skin. The other thing you can do is alternate between ice and heat packs. A warm pack helps to relax and loosen tight muscles and increase blood flow.


With most injuries, the advice is to rest. However, with back pain, bed rest is almost the worst thing you could possibly do. This often leads to other complications further down the line. Don’t rest for more than a couple or days, at most. Most people who suffer from back pain will tell that when they move about, the back pain eases. This is why it is crucial that you start moving as much as possible. There is no need to exert yourself, but gentle low-impact workouts such as yoga, swimming or an easy walk might do your back a world of good.

Seek Specialist Help

If you’ve tried all the basic home treatments, but your back pain doesn’t ease, it might be time to seek some expert advice for a proper diagnosis. Speak to your regular doctor for a recommendation or find a specialist practice such as Seattle Pain Relief to get some insights and advice on your back condition.

Your back is a crucial part of the body. Even mild back pain can be highly inconvenient for a person. It is important, therefore, that you take the necessary steps to look after your back. Exercise regularly, maintain a good posture, and be mindful of how you sleep. Keeping that spine strong will help the rest of your body function just the way it should.

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Anuja Gusain
Anuja Gusain
Senior Consultant @ KPMG India | MBA-IIM C | Digital & Product


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