7 Ways to Ease Back Pain for the Health-Conscious

Back pain can be hard to deal with and even harder to prevent. If you are looking to keep your back healthy, here are seven ways you can do just that.

1) Explore your options

The best exercise for back pain varies based on several factors, including what type of pain you have and your fitness level. For example, a 2013 study in PLoS One compared people with nonspecific chronic low back pain who did yoga or water exercises three times a week over 12 weeks. The results showed that both groups experienced improvements in their low back pain—but only those in yoga had significant reductions in depression, while those in water exercises saw increases in function and mobility. If you're health-conscious, it's always a good idea to seek out multiple opinions before beginning any treatment—especially one that may have long-term effects on your ability to exercise. Talk to your doctor about your options and what's best for you.

2) Stretching

Stretching is one of the most basic forms of physical therapy and can have a number of benefits for back pain sufferers. Flexibility in your spine is important if you're trying to manage chronic back pain, so it's a good idea to devote some time each day or week to yoga or other stretching exercises. Stretching can also help loosen stiff joints and muscles, which are common problems for people with long-term back problems. For example, one common cause of lower back pain is sciatic nerve irritation; sciatic nerve irritation results from muscle tension and reduced flexibility that compress nerves in your low back. Routinely stretching those areas can help relieve painful symptoms like tingling or burning sensations down your legs that often come along with sciatic nerve problems.

3) Self massage

When your muscles ache and you’re out of painkillers, all that’s left is to get in there and fix it yourself. Self massage is one of my favorite back pain relief methods because I know how much of a difference it can make. If you have trouble reaching, enlist your partner or ask someone nearby for a hand.

4) Heat or cold therapy

One of my favorite ways to ease lower back pain is heat therapy. Heat relaxes tight muscles, opens up tight spaces in your joints and increases blood flow, which relieves pain. Soak in a hot bath (make sure you're able to breathe comfortably) or take a sauna at your gym. The heat will loosen up those troublesome muscles, allowing them to relax and get rid of all that pent-up tension. Once your muscles are more relaxed, they'll be less likely to engage when they don't need too—like when you're just sitting around reading a book—which can further aggravate an already inflamed area.

5) Exercise

When it comes to back pain, there’s a ton of advice out there on how to ease or fix low back pain. Many people swear by exercise as an effective way to do so—particularly if you’re looking for back pain relief. For those looking to stay in shape and relieve low back pain, we recommend performing cardio exercises at least two times per week. These include walking, jogging, swimming and cycling.

6) Medication & supplements

As many who suffer from chronic back pain know, relief is often elusive. But low-impact exercise can be good alternative treatment to medication, surgery and even epidural steroid injections. If you are new to exercise, talk with your doctor about a gradual plan that addresses all of your health issues. Our sister site UCLA Health provides many more helpful insights into relieving low back pain and living with it. Also consult with your doctor on over-the-counter medications or supplements you may be able to take without side effects.

7) Acupuncture

Acupuncture is a safe, effective way to ease back pain. It’s important that you consult with an experienced practitioner before getting your first treatment, though. Some practitioners use needles incorrectly—and inappropriately—which can actually do more harm than good. If you want relief from chronic back pain and are looking for a safe alternative to traditional treatments, get in touch with your local acupuncturist today!

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