Easy Back Pain Relief: How to Treat and Prevent

Back pain is a usual problem that can intrude with a person’s work and personal life. Favorably, a lot of home remedies exist to aid back pain. Lower back pain is a common problem, causing more global disability than other conditions. Up to 80% of adults will have low back pain at least once in their lives.

back pain relief

People can also have pain in other areas of the back, including the middle and upper back.

The back muscles and spine support much of the body’s weight. An individual uses the muscles for daily movements, including sitting, standing, and walking.

Over-the-counter medicines, such as ibuprofen or acetaminophen, may help relieve the pain. For those who like to try home remedies, some of the following medications might help:

Exercise to get muscles busy


It can be challenging to get up and move when back pain occurs. However, a short walk, yoga, water exercise, or some low-impact activity can sometimes help remove back pain.

Exercise may ease tense muscles and release endorphins, which are the brain’s natural painkillers.

A person can also start a daily exercise program, including strength training and stretching, to make muscles flexible and strong.

Daily exercise may prevent possible back pain in the future due to tight muscles.

Use heat and cold


Studies show that heat and cold are effective ways to remove back pain.

Ice packs are most useful when a person uses them directly after an injury, such as a strain. Applying an ice pack wrapped in a towel on the back can minimize inflammation.

Cold may also give a numbing effect for sudden, intense back pain. A person can use cold packs mainly made for pain relief, or in a pinch, use a bag of ice or frozen vegetables covered with a cloth to protect the skin from frostbite. It is recommended not to apply ice for more than 20 minutes at a time.

A heating pad can also relieve stiff or achy muscles. Patients should be sure to read and follow the instructions and test the heating pad carefully to make sure it is not too hot.

If a heating pad is not available, the patient can use a hot water bottle or heat a cloth bag of uncooked rice in the microwave.

Patients should be careful not to burn the skin with ice or heat.

Stretch for Back Pain Relief


The following stretches may help heal back pain. Patients should hold each stretch for 30 seconds or as long as it still feels comfortable.

Touching the toes
In addition to stretching the hamstrings, bending towards your toes will help loosen the muscles in the lower back.

Cobra Pose
Lying on your belly, with your hands face down beside the shoulders, lift your chest up so that the top of your head points upwards.

Cat-Cow Pose
Starting on your hands and knees, slowly change between arching your back toward the ceiling and dipping it toward the floor.

Child’s Pose
Sitting on the heels with your knees hip-width apart, lean forward to place your head on the floor, stretching your arms out in front of your head.

Apply a pain-relief cream

back pain relief with a chiropractor

A number of pain-relief creams that can give relief from back pain can be purchased in pharmacies and online.

Creams that contain capsaicin, an ingredient found in hot peppers, can help remove the pain. One study found capsaicin cream to be helpful in curing osteoarthritis pain.

Pain-relief creams that have menthol have a cooling effect that can temporarily remove back pain. One study proposes that applying menthol to the skin can numb pain receptors in the body. However, using too much menthol can make an individual be more sensitive to pain.