Dealing With Back Pain? Try These 5 Remedies

May 07, 2014
by Michael Barber
Dealing With Back Pain? Try These 5 Remedies

Back pain is 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.

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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.

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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.

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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.