How to Get Relief from Back Pain

Back pain is one of the most common medical problems in the U.S., caused by numerous factors, from accidents or falls to lifting something too heavy, poor posture, or age-related ailments. Regardless of where your back pain originates, finding relief is typically a combination of relieving pressure, reducing strain, and strengthening muscles. Here are some tips for alleviating back pain.

Don’t Rest Too Much

Back in the day, bed rest was the go-to suggestion for back pain. Now, that has changed. Don’t get too much rest if your back hurts. Instead, move around, even slowly, for a few minutes. Mild exercising relieves back pain faster than staying still. For example, try walking, swimming, or doing simple yoga stretching positions a few times a day.

Use Hot and Cold Packs

Soothe back pain with heat and reduce swelling with cold. A heating pad or hot water bottle can increase blood flow, while a cold pack (or bag of frozen veggies) can reduce inflammation. Either way, put a towel or other barrier between the hot/cold item and your skin to protect yourself from burns or frostbite!


Stretching is a great way to relieve back pain and prevent it in the first place. Stretching for at least five minutes a day in the morning or before bed can help. You should also stretch after working out. Focus on the hamstrings, hips, and back because when these areas are tight, your spine can become stressed, which leads to back pain.

Quit Smoking

Cigarettes are bad for your health, but they can also cause back pain. This is because nicotine restricts blood flow to the disks along your spine – and too much restriction can lead to cracked or ruptured discs. Smoking also reduces oxygen levels in the blood. This can lead to problems with the back muscles and tendons, making it easier to strain or pull something.

Increase Calcium and Vitamin D Intake

Osteoporosis is a common cause of back pain, especially in women. To make the spine strong and halt the effects of osteoporosis, consume adequate amounts of calcium and vitamin D. Add these foods to your daily diet as a preventative:

  • Milk
  • Yogurt
  • Leafy greens
  • Cheese
  • Beef liver
  • Egg yolks
  • Fatty fish

If you are experiencing chronic back pain, the best thing to do is visit your doctor, who can recommend the best treatment options for your particular ailment.

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