How to Ease Back Pain

Overview

Back pain can be debilitating when it strikes. Although pain can be experienced throughout the whole back, it is the lower region that is most often affected. Since the back is anatomically intricate, it is prone to injuries. All it takes is a slight miscalculated move to cause a pulled muscle, a slipped disc or a pinched nerve. When pain does hit, there are several ways that it can be eased.

Step 1

Do yoga. Yoga is a form of mind and body exercise that also improves flexibility. When you are suffering from chronic back pain, yoga can stretch and loosen tight back muscles.

Step 2

Lose weight. Pregnant women often suffer from lower back pain, because they have an excessive amount of weight in the front of their stomach. This creates a pull on the lower back, leading to pain. While pregnancy is a temporary situation during which a woman should not be concerned with weight loss, other people who carry an excessive amount of weight in their stomach region could benefit from losing weight. Eat healthy and exercise at least 30 minutes a day. Walking and swimming are two good choices, as they are easiest on the back.

Step 3

Use a heating pad on your back to relieve pain. According to Johns Hopkins University, wearing a portable heat wrap 8 hours a day, 3 days in a row, can reduce the intensity of back pain by 60 percent.

Step 4

Visit a chiropractor. Chiropractors can perform manipulation and muscle relaxation techniques to relieve pain and discomfort in the back.

Step 5

Consider medication. Several nonprescription and prescription medications can relieve back pain. Some of these include aspirin, ibuprofen, Topamax, Depacon and Oxycontin.

Step 6

Use the right kind of bed. Sleep in a bed that has a medium-firm mattress instead of firm. Place a pillow between your legs, if you sleep on your side, and under your legs, if you sleep on your back.

Step 7

Wear comfortable shoes. If you are a woman who constantly wears high heels or a man who wears uncomfortable shoes, your back pain can be exacerbated. Wear shoes that are comfortable and fit properly. Do not stand in one place for long periods of time. If you must stand in one place for an extended period of time, rock your feet back and forth, or walk in place.