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9 Ways to Relieve Back Pain

Back pain is a common problem that can do serious damage to your personal life and career, but you don’t always need medication to relieve it. 5-Minute Crafts will show you several ways to soothe your back naturally at home.

This article is for informative purposes only. Consult your doctor before trying any of the techniques mentioned below.

1. Apply a hot/cold compress.

  • Use ice during the first 24-48 hours after an injury: place crushed ice in a plastic bag or take a bag of frozen vegetables, wrap it in a cloth or a towel, and apply to your back for about 15-20 minutes.
  • Start applying heat about 48 hours after the onset of back pain: take a bottle filled with hot water or a heating pad and place it on the painful area for about 15-20 minutes.

An ice compress will help you alleviate pain by numbing the area and reducing swelling and heat will relax your muscles and increase blood flow to them.

2. Choose the correct sleeping position.

  • Sleep on your side with your knees drawn up close to your chest, as if in a fetal position.
  • Place a pillow or 2 between your knees.

This sleeping pose will keep your spine in a neutral position and relieve strain on your back.

3. Maintain good posture.

  • Sit upright with your shoulders relaxed and your body supported against the back of your chair.
  • If you feel that there’s not enough support for your back, put a pillow or a rolled towel between your lower back and your seat.
  • Always keep your feet flat on the floor.

Good posture and proper back alignment will prevent stress on your spine and relieve tension.

4. Relax in child’s pose.

  • Sit down on your heels with your knees together.
  • Slowly bend forward, walk your hands in front of you, and place your palms on the floor.
  • Keeping your arms extended in front of you, place your forehead on the floor, and relax the muscles of your back.
  • Stay in this pose for about 5 minutes.

This position will help you release tension in your neck and back.

5. Stretch your hamstrings.

  • Sit in a chair with one leg straight and extended in front of you and the other one bent at the knee with the sole of your foot placed on the floor.
  • Keeping your spine straight, lean forward slightly until you feel a stretch in your hamstrings.
  • Hold for 15-30 seconds. Then return to the initial position and repeat with the other leg.

This exercise will help you increase the flexibility in your hamstrings and relieve tightness in this area.

6. Release the muscles of your back.

  • Stand up with your back straight.
  • Slowly bend forward, trying to reach your toes with your hands.
  • Relax the muscles of your back.
  • Stay in this position for about 30-60 seconds.

This exercise will help you loosen up the muscles in your back and take the pressure off of this area.

7. Stretch your glutes.

  • Lie down on your back with your knees bent.
  • Bring one knee up and pull it gently into your chest.
  • Hold for 5 seconds, then return to the initial position.
  • Repeat 5 times on each side.

This stretch will help you keep your gluteal muscles strong and take any extra pressure off them.

8. Stabilize your back.

  • Kneel down on all fours with your back straight.
  • Keeping your back straight, tighten your stomach, and raise one arm in front of you.
  • Hold for 10 seconds, then return to the initial position and repeat with the other arm.
  • Repeat 10 times on each side.

This exercise will help you stabilize the muscles of your back and return the proper alignment.

9. Try meditation.

  • Find a quiet, dark room where nobody can disturb you.
  • Sit down on the floor with your legs crossed and close your eyes.
  • Keeping your spine straight and your eyes closed, relax in this position and meditate for about 5-10 minutes.
  • If you don’t like meditating, you can try deep breathing by taking 10 deep and slow breaths in and out in a row.

Meditation will help you release more endorphins (the hormones that make you feel good), decrease your level of stress, and control your pain.

Bonus: Do the knee to chest exercise.

  • First, lay down on your back.
  • Then, carefully pull one knee toward your chest and use your hands to hold your leg.
  • Hold for 10 seconds.
  • Repeat this process for your other knee, and hold for 10 seconds again.
  • Do this 3 to 5 times for each leg.
  • Lastly, bring both legs toward your chest and hold them with your hands for 10 seconds.
  • Again, do this 3 to 5 times.

Note: If your back pain increases while doing this, immediately stop and ask for a specialist’s help.

Please note: This article was updated in September 2021 to correct source material and factual inaccuracies.
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