7 Ways to Relieve and Reduce Back Pain in the Everyday Adult

This article covers 7 Ways to Relieve and Reduce Back Pain in the Everyday Adult.

Back pain is one of the most difficult to treat, as back pain can often be a sign that something more serious is happening. This blog post will explore ways to reduce and relieve back pain in the everyday adult. From exercises and stretches to natural remedies and treatments, read on to learn everything you need to relieve your back pain.

Reasons Why Adults Experience Back Pain as They Age

Many factors can contribute to the development of chronic back pain in adults, including:

• Lack of regular exercise or physical activity.
• Injury to the spine or spinal cord.
• Medical conditions such as arthritis or spinal cord compression.
• Poor posture and sleeping habits promote poor spine alignment.
• Stress and anxiety.

7 Ways to Relieve and Reduce Back Pain

1. Exercise Regularly

Aerobic exercises are among the most effective ways to relieve and reduce back pain. Exercise also helps build strength and endurance in your back muscles, which can help prevent future back pain episodes.

2. Take Hot Baths or Showers

A hot bath or shower can provide immediate relief from back pain. The heat from the water can loosen tight knots and muscles in your back, helping to reduce inflammation and pain.

3. Massage Therapy

Massage therapy is a great way to relieve and reduce back pain. Massage therapists use gentle pressure and strokes to help reduce tension in your back, neck, and shoulders.

4. Get Acupuncture

Acupuncture is a traditional Chinese medicine that uses fine needles to treat physical ailments. Acupuncture is effective in relieving pain from various sources, including the back.

5. Take Natural Supplements

Many natural supplements can help reduce and relieve back pain. Some of these include magnesium supplements, which can help improve nerve function and reduce inflammation; ginger, known for its anti-inflammatory properties; and turmeric, an effective treatment for various types of inflammation.

6. Use a Heating Pad

Heating pads are a great way to relieve back pain without visiting the doctor or spending time in the uncomfortable heat of a hot bath or shower. Heating pads gradually release warmth into your back, which can help loosen tight muscles and reduce pain.

7. Make Use of a Reliable Chiropractor

Chiropractors are experts in back pain and can provide effective treatment. Chiropractors use various techniques, including adjustments and massage, to help relieve and reduce back pain.

How to Lessen Stress on Your Back Daily

1. Make Time for Yourself

It can be tough to find time for yourself if you’re constantly running around or dealing with hectic work and personal schedules. Make an effort to take some time for yourself every day, whether taking a walk, meditating, or just sitting down and relaxing.

2. Get Adequate Sleep

Your mental and physical health depends on getting enough sleep. When you’re tired, your body doesn’t have the energy to deal with stressors, which can lead to back pain.

3. Eat Healthy Foods That Reduce Inflammation

Inflammation is responsible for many diseases, including back pain. To reduce inflammation, eat foods high in antioxidants, omega-3 fatty acids, and healthy fats.

4. Exercise Regularly

Exercise releases endorphins which can help relieve back pain symptoms like muscle aches and stiffness. A moderate amount of exercise is the key to reducing back pain; start with two or three 30-minute workouts per week and gradually increase the duration as you become more comfortable with the routine.

What to Avoid For Your Back

Poor Posture

Sitting in the same position for hours on end, leaning against the wrong object, or lifting heavy objects can all cause your spine to curve and pressure your discs.

Heavy Lifting

Lifting heavy objects repeatedly over time can damage your spine and put pressure on your discs.

Injury

Back pain can be a sign of an existing injury, and if you’ve been struggling with back pain for more than 12 weeks, it might be worth seeing a doctor to check for other causes.

Back pain is a common issue, and many ways exist to relieve and reduce it. This article has outlined seven of the most common methods and provided tips on implementing them into your daily routine. Whether you are looking for simple stretches that you can do at home or something more in-depth, these techniques can help to ease your back pain and restore functionality.

Written by Taylor McKnight, Author, Tivly

Published by International Pain Foundation, Team iPain, iPain Blog