low back office womanNatural Back Pain Relief Methods

Back pain is a common problem, and it occurs when something happens to the spinal column bones, muscles, joints or ligaments and also if one has conditions such as kidney infection or strains. Back pain can be intense and cause one not to stand, sit or even sleep well.  The common drugs given for back pain include acetaminophen, non-steroidal anti-inflammatory drugs (NSAIDs) or even opioids. However, these drugs have severe side effects, and at times they do provide a temporary relief of the back pain. There are natural pain relief ways for back pain and these include:


A simple massage releases endorphins which help ease back pain, induce relaxation and reduces anxiety by reducing levels of the stress hormones, noradrenaline, and cortisol.  It also relieves the knotted and tensed muscles and stiff joints, hence improving flexibility and mobility and as relaxes and softens any overworked muscles hence reducing cramping and spasms. For massage, use a back rub ointment or cream or stuff several tennis balls into a sock, then have someone roll it over your back.

Use hot or cold therapy

Applying hot or cold packs on your back will help ease back pain in different ways. Cold therapy involves the use of ice packs, and it helps reduce inflammation which causes pain and also acts as local anesthesia by slowing down the nerve impulses which cause spasms and pain. Hot therapy involves soaking in a hot tub, taking a hot shower or bath or even use a hot water bottle or heat wrap. This helps relieve pain by inhibiting the pain messages being sent to the brain and also stimulates blood flow, which brings nutrients which help heal the affected area.

Perfect your posture

Poor posture may cause back pain, so you need to learn how to posture your body so that you put less stress on your back.  Always stand straight with your weight evenly balanced on both feet, and push your pelvis back and forth. While sitting down, have all the spinal bones lined up well against the chair, feet flat on the ground and don’t slump forward.  If you spend more time sitting down, take several breaks where you stand up, stretch or even walk around. Sitting for a long time is harmful to your health.   This is also where your spinal correction/posture specialist Chiropractor comes in.  Chiropractors that do posture correction are not easy to find as most Chiropractors don’t focus here.  Make sure to ask the office you contact if they do posture correction and/or spinal rehab.

Do yoga

Yoga is good for easing the pain in the lower back because the stretches improve the functions of the back and you become aware of how your body moves. As you do yoga, you are also meditating, and this helps in reducing chronic pain and psychological distress caused by anger.


This is also effective just like yoga as it helps strengthen muscles and loosens up the tense muscles as well.  Stretching should gentle, focusing on the area that is in pain and the type of stretches will depend on where the back pain is. For example, stretching your hamstrings will help reduce lower back pain.   Doing regular stretching exercises will help to reduce back pain effectively and quickly, and it should not cause any pain.

Get checked out. 

Whether the pain is new for you or chronic, it is so critical to get a proper evaluation.  It is very common for people to seek out their primary doctor for back pain.  While they can offer temporary relief through medication, they will need to refer you out for an evaluation.  Chiropractors are spine and nerve specialists and are becoming the go-to practitioner for back pain.  Most do not need a referral to a Chiropractor which is good news as you can call your local Chiropractor and schedule an evaluation immediately.