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  • Got Back Pain? Try These 5 Remedies

  • Published By:
  • Category: Health & Fitness
  • Published Date: November 2, 2022
  • Modified Date: November 2, 2022
  • Reading Time: 3 Minutes

Featured Image Caption: Mature Chiropractor Working with African American Man

When you experience it every day, back pain can be both physically and mentally draining. Your doctor may even recommend surgery if your back pain is severe enough to interfere with your quality of life. Fortunately, surgery isn’t the only option for treating this condition. Before you consider going under the knife, try one of the following remedies for relieving back pain.

Core-Building Exercises

The “core” muscles provide the majority of the spine’s support and include the muscles in the abdomen, back, and sides. The activities of a normal day typically aren’t enough to engage the core, so these muscles must be strengthened through exercise. By building your core, you can take the pressure off of your spine and potentially alleviate your pain. Some core-building exercises include front and side planks, flutter kicks, crunchies, and twists. Be sure to be careful with your posture as you perform these exercises, and speak to your doctor if you experience additional discomfort.


Receiving a professional massage can loosen tight back muscles and boost circulation, which can help relieve pain in the area. Massages also stimulate endorphin production naturally without additional help from prescription drugs or medications. Like adrenaline, a rush of endorphins can have a pain-blocking effect in the body. Be sure to book a massage with a licensed professional, and relax and let them massage your aches and pains away.

Stretch Daily

Stretching daily keeps muscles loose and protects them from the consequences of a sedentary lifestyle. For back pain management, stretching reduces tension around the spine and reintroduces oxygenated blood to the area. Neck and shoulder stretches are ideal for upper back pain, while hamstring stretches can be effective for managing lower back pain. If you have a difficult time getting up in the morning due to your back pain, some stretching can even be done in bed, and can be a handy way of waking up.

Physical Therapy

Physical therapy eases pain and strengthens your muscles so you can safely return to your normal activities. A trained physical therapist can provide guidance on exercises that will benefit you without straining your back. They can also evaluate your symptoms to identify the source of your pain and recommend the best course of treatment. Once more, booking a trusted, professional physical therapist is imperative to finding a method to relieve your back pain, so be sure to ask questions, and do your own research making an appointment.

Reduce Stress

Over time, long term stress can result in muscular tension and physical pain, especially in areas with large muscle groups. To lower the effect of stress on your physical health, make a point of reducing your stress as much as possible. You can do this with stress-relieving activities, such as exercise, deep breathing, meditation, or a favorite hobby. Practicing adequate self-care also goes a long way in reducing stress and supporting your well-being. Self-care activities include drinking enough water, getting enough sleep, and sticking to a nutritious diet.

Back pain can be caused by a variety of issues. Because of this, everybody will have a different remedy that works best for them. If you experience chronic back pain, try one or a combination of the above remedies, and always refer to your doctor for addressing your back pain needs.

By Dixie Somers
who is a freelance writer based in Arizona.

Member since October, 2022
View all the articles of Dixie Somers.

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