Back pain relief can come from a number of sources, just like back pain can be caused by a number of issues. It can be difficult to know where to start. But that’s where we come in. We’ve created a handy little list for you to try. We recommend starting at number one and making your way down.
1. Correct your posture for back pain relief
Make sure you’re sitting, standing and walking right and you might feel an improvement almost overnight. Sound easier said than done? Try posture correcting videos, yoga, Pilates or see a physio for a personalised plan. You can also try getting a better desk chair and adjusting the seat in your car so it gives you that extra support.
2. Keep moving
You might want to stay in bed or on the sofa where you’ve just found that one position that doesn’t hurt. But once you’re up and moving about you’ll feel a lot better. Keep your muscles moving by trying gentle walks, slow swimming, or just getting up every now and then for a stretch.
3. Cold and hot
Grab a hot water bottle or a frozen bag of veg, wrap it in a towel or something soft, and apply them to the area. You may find this makes a big difference to your pain.
4. Try some back exercises for back pain relief
Gentle stretches and exercises might be the last thing you want to try when you’re in pain. But trust us, they can really help. In fact, we think they’re so effective that we’ve put together our own list of the best exercises for back pain.
5. Get a massage
Relaxing might be the last thing on your mind when you’re in pain. But regular massages have been shown to help with back pain, as well as all round stress. Trying to reduce anxiety is great for your back but can be difficult to do, and a massage is a great way to force yourself to spend time relaxing. If you prefer, a gentle sports massage can also really help.
6. Change your sleep position
Sleeping seems like the most natural thing in the world. Something you can’t get wrong. But sadly, many of us are sleeping in the wrong position. The best way to sleep for back pain relief is to lie on your side with a pillow between your legs. It may sound strange but levelling your hips this way will really help your night time posture. You should also check you have the right mattress for the best night’s sleep.
7. Physiotherapy for back pain relief
Of course we’d say this. But seriously, physio not only relieves back pain, it also prevents it from recurring again. Find yourself a great physiotherapist and you’ll be on your way to a pain-free life in no time at all.
8. Over the counter meds
Over the counter meds are a great way to relieve back pain for a few days. But they shouldn’t be taken for any longer than that. Consult your pharmacist for the best ones. They’ll usually recommend an anti-inflammatory like ibuprofen.
9. Prescription meds
If none of the back pain treatments above are working, you need to see a GP. They may recommend another treatment first, before prescribing stronger medication for back pain.
Living a life in pain can be debilitating, isolating and make you miserable. Don’t stop doing the things you love, try our 9 tips for back pain relief and let us know how you get on.