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Back pains – we’ve all faced this at some point in our lives. Whether it’s from being careless while bending or pulling a muscle while lifting something bulky. Whatever the reason, once you are a victim of chronic back pain – it’s quite tough to treat it right away.

Spotting the Symptoms

If you feel the following symptoms such as serious injuries, numbness or weakness, or even a weird sensation in the legs, do consult a doctor immediately. But for conventional and benign back pains, this article can shed some light on how to rectify it.

First Thing’s First – What Causes Back Pains?

With time and age, our bones begin to lose their strength and density. Structures that protect our spine i.e. our discs tend to wear out and disintegrate. These structural changes may cause mild discomfort with time.

And yet, in most situations, back pain is developed merely from overdoing things you are not even used to doing. Muscle strains or sprains occur due to excessive lifting, sleeping in unflattering positions, slouching, or having an accident.

In spite of everything, all of this really depends on the cause of your back pain and how serious it actually is. It might be a good idea to try out a few different treatments to help soothe the pain.

Here Are Some of The Ways You Can Cure Your Back Pain

Lower back pains hurt so much that it can even hinder people from having a good night’s sleep. Something so painful obviously seems intimidating to the person experiencing it, making them feel like they need to break the bank to cure it. But honestly, some basic lifestyle changes can do just the trick. Here a few:

Maintaining Posture

Hunching makes it difficult for your back to support your weight. Always be extremely careful when you are lifting something heavy. Remember to never bend directly over from the hip instead, it is best to bend your knees first. It never hurts to be careful, especially when you know it will help in the long run.

Improving your posture can help to ease muscle tension and aid with your backache for years to come. A good posture means that the bones in your spine are adjusted correctly.

Plan out your workspace in a way so that you don’t have to bend forward to your computer or reach out for the mouse. Use a desk chair that supports your lower back and allows you to keep your feet planted firmly on the floor.

Keep It Moving!

Stretch! Make a habit of getting up every 20 minutes or so and stretch the other way. Avoid slumping in your desk all day.

Don’t forget to stretch your legs. Tight hamstrings are often overlooked but they can also be part of the reason for your lower back pain.

Here are some ways you can keep things moving:

  • Set up a regular stretching routine,
  • Be regular with your daily activities and chores
  • Include everyday sports like bicycling, swimming and walking in your routine.

Always remember to stretch before participating in any exhausting physical activity, but don’t overdo it.

Everyday Exercises

Daily exercise can build strong and flexible muscles. It is a great way to heal an ailing back,  and avert any further complications.

A strong waist and healthy abdominal muscles grants you more back support. Cutting off crunches from your workout routine may help to release some tension off your back.

Consult with a doctor to develop a routine for your daily exercise. A good routine usually includes:

  • Aerobic activity – helps to raise the heart rate and improves circulation.
  • Strength training – helps the muscles to support the spine and helps with stress-taking which in turn relieves neck and back pain.
  • Flexibility exercises – this creates more movements for your joints.


Yoga may be an effective strategy for relieving back pain. Practicing yoga on a regular basis makes you very alert and healthy both inside out. After which external medications can be let go of.

Yoga is all about embracing some very basic, and often very complicated body postures along with some helpful breathing styles.

Here are some of the greatest benefits of Yoga:

  • Strengthening muscles – this will tone the body well and relieve it from chronic back pain
  • Relaxation – yoga calms the mind and body and relieves strains of all kind
  • Facilitates proper posture – constant practice will result in an improved posture, add a sense of balance – with your head, shoulders and pelvis falling in proper alignment.


Massage can do wonders for the body, or in this case an aching back. It is known to improve blood circulation, release tension, and to relax muscles.

There are some massage therapists who offer their services directly at your home. A good massage not only relaxes you but also lessens your back pain drastically. It also helps to reduce anxiety and stress.

It also slows down your heart rate, improves metabolism and lowers your high blood pressure.

Here are some of the many advantages of getting a massage:

  • Relaxes stressed muscles and rigid joints – improves body movement and flexibility.
  • Softens injured and overused muscles – helps to reduce cramps.
  • Helps you become more alert.
  • Provides relief from arthritis by increasing joint flexibility.
  • Helps to decrease high levels of stress, anxiety and sometimes even depression.

Cold/Hot Packs

Never underestimate the power of applying cold packs and/or hot packs. It’s wise to use warm compress or poultice straightaway after you have wounded your back. This sudden shock on the injured area reduces swelling, which further stops the pain from aggravating.

Applying hot packs or using a warm compress on your back after a good 48 hours may prove to be useful. The warmth pacifies the sore muscles and increases blood circulation, ameliorating the curing process.

It’s always best to try out several forms of heat and find out which one works best for you. It’s known all over that a hot shower or a bath can help ease back pains. Try taking a hot bath next time you have back pain and see for yourself.

Do remember, heat therapy is not a long-term solution. Maybe just for the first week,  if the pain still continues after that, other measures need to be taken.

That being said, here are a few benefits of using cold  and hot packs:

Cold pack benefits:

  • It helps to cut down inflammation, which is usually one of the main reasons for back pain.
  • It slows down nerve impulses, which stops the nerves from contracting and cause severe pain.

Hot pack benefits:

  • It helps with blood circulation that allows the affected area to be healed.
  • It stops the body from sending sore signals to the brain.

In conclusion

Constant pain can quite hamper your life – it can affect your relationships, day to day activities and mental health. It can affect your sleep and cause you mood swings. Applying any of the above-mentioned treatments can greatly improve your pain and help you feel good. A little bit of care and attention towards yourself can benefit you a  long way.

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