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Dealing With Back Pain? Try These 5 Remedies

Key Points

  • Back pain can be debilitating but there are several remedies that can help alleviate the discomfort.
  • Icing and heating can provide relief by reducing inflammation and loosening knotted muscles. Alternating between these two methods can be particularly effective.
  • Using a foam roller at home can help relieve tension in the back, acting as a self-massage tool.
  • Regular yoga practice can help stretch and strengthen the back, with specific poses recommended for different types of back pain.
  • Topical pain relievers and chiropractic adjustments can also provide relief, with the latter being particularly helpful for bone or joint pain.

Back pain and back injuries are often debilitating. Even a mildly achy back is inconvenient at best. It's the kind of pain and discomfort that can keep you from focusing on your daily tasks. But nothing's going to break your stride; you've got to keep on moving. Your back is the lifeline of your entire body, and when it's out of commission, so are you. If you're dealing with back pain, try these five remedies so you can start feeling better.

Related: Bone Injuries: How to Know What You're Dealing With

Dealing With Back Pain? Try These 5 Remedies

Key Points

  • Back pain can be debilitating but there are several remedies that can help alleviate the discomfort.
  • Icing and heating can provide relief by reducing inflammation and loosening knotted muscles. Alternating between these two methods can be particularly effective.
  • Using a foam roller at home can help relieve tension in the back, acting as a self-massage tool.
  • Regular yoga practice can help stretch and strengthen the back, with specific poses recommended for different types of back pain.
  • Topical pain relievers and chiropractic adjustments can also provide relief, with the latter being particularly helpful for bone or joint pain.

Back pain and back injuries are often debilitating. Even a mildly achy back is inconvenient at best. It's the kind of pain and discomfort that can keep you from focusing on your daily tasks. But nothing's going to break your stride; you've got to keep on moving. Your back is the lifeline of your entire body, and when it's out of commission, so are you. If you're dealing with back pain, try these five remedies so you can start feeling better.

Related: Bone Injuries: How to Know What You're Dealing With

1. Icing and Heating

Back pain suffers should always have ice packs and heating pads on hand. Icing doesn't just numb pain; it reduces inflamed muscles and joints. The same goes for heating problem areas. It's not just temporary relief. Heat can pull apart knotted muscles. When alternating the two methods, you'll likely find great relief since icing and heating will work your back pain in two ways. Use each method for about 20 minutes at a time.

2. Massage

You don't need to shell out hundreds of dollars monthly for expensive spa treatments for back pain relief. A foam roller may work for you. A foam roller is a specially made cylinder object that you use in the comfort of your own home. Mainly intended for sports massage, foam rolling is an effective way to let the tension literally roll off your back.

So how does it work? US News reports, "By using your own body weight and a cylindrical foam roller, you can perform a self-massage or myofascial release, break up trigger points and soothe tight fascia while increasing blood flow and circulation to the soft tissues." If you're a first time foam roller, check out the easy-to-follow instructions found here.

3. Yoga for Back Pain

Stretching is essential for pain-free muscles. Yoga is a trusted method of not only stretching, but strengthening your back. For lower back pain, try the Child's Pose; it's an easy position, especially for beginners. If you're suffering from upper back pain, with stiffness in the shoulders and neck, enjoy relief with the Dolphin Pose. Keep in mind, the best results will come when you incorporate yoga in your daily routine. A complete yoga routine designed specifically for back pain will help release tension and strengthen muscles to eliminate future pain as well.

Related: 5 Common Running Injuries and How to Treat Them

4. Topical Pain Reliever

A topical pain reliever, such as Bengay or Tiger Balm, provides powerful over the counter numbing for tender backs. These herbal products can often also diminish some of the stress associated with frustrating and uncomfortable back pain. You can massage topical pain relievers onto the achy areas for maximum benefit.

5. Chiropractic Adjustments

According to WebMD, "About 22 million Americans visit chiropractors annually. Of these, 7.7 million, or 35 percent, are seeking relief from back pain from various causes, including accidents, sports injuries, and muscle strains." But maybe you're still wondering if a trip to the chiropractor is right for you. Most of the methods above relieve muscle-related back pain, whereas chiropractic adjustments are best if you have bone or joint pain.

Related: 5 Things You Need to Know Before Visiting an Urgent Care Center

What back issues do you suffer from? What are some of your tried-and-true remedies for back pain? Share your tips and tricks in the comments below. 

Frequently asked questions

  • What are some remedies for back pain?

    Some remedies for back pain include icing and heating, massage, yoga, topical pain relievers, and chiropractic adjustments.
  • How does icing and heating help with back pain?

    Icing helps to numb pain and reduce inflammation in muscles and joints. Heating can help to untangle knotted muscles. Alternating between the two methods can provide great relief for back pain.
  • Can massage help with back pain relief?

    Yes, massage can help with back pain relief. A foam roller can be used for a self-massage or myofascial release, which can help to break up trigger points and soothe tight fascia while increasing blood flow and circulation to the soft tissues.
  • How can yoga help with back pain?

    Yoga can help with back pain by stretching and strengthening the back muscles. Specific yoga poses can target lower or upper back pain.
  • What are some over-the-counter options for back pain relief?

    Topical pain relievers like Bengay or Tiger Balm can provide powerful numbing for tender backs and can also help to diminish some of the stress associated with back pain.
  • Can chiropractic adjustments help with back pain?

    Yes, chiropractic adjustments can help with back pain, especially if the pain is related to bone or joint issues.
  • How often should I apply ice or heat to my back for pain relief?

    You should apply ice or heat to your back for about 20 minutes at a time for pain relief.
  • What are some yoga poses that can help with back pain?

    The Child's Pose can help with lower back pain, and the Dolphin Pose can provide relief for upper back pain, stiffness in the shoulders, and neck.

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