Pain Management

10 Tips to Reduce Back Pain

Back pain is a chronic problem that most people experience at some time in their lives. Spending long hours in a stationary position, poor posture, incorrect sleeping position, sports activities, and work-related injuries are just some of the causes of back pain.


Movement can be very difficult if you have back pain. It can take various forms, from a dull ache to a sudden sharp pain. Knowing ways to reduce back pain is vital to your fast recovery. You don’t need to suffer from this condition for a long time. This article will reveal 10 tips to reduce back pain.



10 Tips to Reduce Back Pain


  1. Use a topical pain cream – One great way to ease back pain is by using a topical pain cream. Real Time Pain Relief contains natural ingredients such as Aloe Vera, menthol, glucosamine, arnica, capsicum, Emu Oil, Willow Bark, MSM, and chondroitin.



This pain cream lotion penetrates deep into the skin to reduce inflammation and relieve back pain. It gently soothes bones, muscles, and joints. Topical creams are good alternatives to oral non-steroidal anti-inflammatory drugs (NSAIDs), which can cause ulcers, heart problems, high blood pressure, fluid retention, and kidney problems if taken long-term.


  1. Know the correct sleeping position – If you have chronic back pain, the cause may be an incorrect sleeping position. Many people do not pay attention to this, not knowing that it can have a negative effect not only on their back but to their spine as well.


You can try sleeping on your side with the knees pulled up slightly towards the chest. If you want to sleep on your back, put one pillow under your knees. Still finding it hard to sleep? Placing a pillow under the hips can help.


  1. Get a good mattress – Back pain has many causes, but the culprit could be as simple as an old bed mattress. When you lay down on your bed, you might be bringing yourself more pain than rest. The easy solution for this is just to change your mattress. If your mattress is already old, sagging, or not providing you with the right support that you need, it can cause chronic back pain.


Nowadays, there are beds that cater to specific sleeping positions. For instance, if you always sleep on your side, you need a different type of bed compared to an individual who is a stomach sleeper. There are online guides that you can find to help you buy the right mattress. Test the mattress thoroughly before buying. Don’t rush; take your time. Your choice of mattress has a significant role to play in the prevention and treatment of your back pain.


  1. Avoid poor posture – Sitting on a chair for eight hours a day is not ideal for your back. To minimize discomfort, sit with your back against the chair and both your feet flat on the floor. You can also put a pillow on the chair to provide a soft cushion. Switch your sitting position often. Periodically walk around or gently stretch your muscles to relieve tension.


To prevent back pain, the chair should have a straight back or low-back support. Your knees should be a little higher than your hips when seated. If you need to stand for an extended period, keep your head up and pull your stomach in. Do not slouch. Whenever possible, rest one foot on the stool; switch feet every 5 to 15 minutes.


  1. Massage – A soothing massage is good for your back pain; it also reduces stress and anxieties as well. It has lots of health benefits. Massage leads to the release of endorphins in the body.



It helps relieve pain, induce relaxation, and reduce the levels of stress chemicals, such noradrenaline and cortisol. Massage can ease tension in the joints and muscles, improving mobility and flexibility. It relaxes and softens injured muscles, reducing cramps and spasms.


  1. Vitamin D – A deficiency in Vitamin D has been directly linked to chronic pain. Vitamin D supplements can help in reducing back pain. It is essential for strong bones and joints and is valued for its regenerative effects on the body. You can get Vitamin D from foods such as milk and fish.


The body produces this vitamin when exposed to sunlight. However, you should limit sun exposure if you do not have the proper skin protection. Since it is hard to obtain the daily requirement of Vitamin D from food sources alone, you can take Vitamin D supplements. Consult with your doctor. Many people have found it beneficial in relieving back pain.


  1. Don’t wear high heels – They may be fashionable, but wearing high heels can affect your center of gravity and may strain your lower back. As much as possible, stick to a one-inch heel. If you need to use high heels, bring a pair of low-heeled shoes and slip them on if you become uncomfortable. Women should refrain from wearing heels all the time.


  1. Do not lift heavy objects – Do not bend over from the waist when lifting heavy objects. Instead, you should bend your knees and squat, pulling in the stomach muscles and holding the object close to your body as you slowly stand up. Do not twist your body while lifting. Push rather than pull heavy objects. It is easier on the back.



  1. Choose the right handbag or briefcase – Your bag or briefcase should have a wide, adjustable strap long enough to reach over the head. An example of this is a messenger bag. This type of bag distributes weight more evenly and helps keep the shoulders even and the back pain-free.


If you are carrying a heavy briefcase or bag without straps, switch hands often to avoid putting excessive stress on one side of your body. Lighten the load of your bag, removing things that you do not need.


  1. Yoga – Yoga can be an effective way of relieving back pain by making people more conscious of how they move their bodies. The health benefits of yoga were proven in a research study of more than 100 people with lower back pain.


After twelve weeks of yoga classes, the subjects, with ages ranging from 20 to 64, noticed an improvement in body function and less need for pain medication. As proof, at the end of the study, only 21% of people who took yoga classes were taking pain medications, down from almost 60% at the start.




Back pain can be caused by several factors, such as poor posture, sedentary lifestyle, obesity, osteoporosis, sports injuries, lifting heavy objects, and incorrect sleeping position. The treatment for chronic back pain can take many forms and approaches. Most are simple, straightforward, and easy to do.

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