5 Effective Back Pain Remedies

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Most adults suffer from back pain at least once in their lifetime. What makes the condition important is that it doesn’t have a verifiable medication or treatment plan that works for everyone. Thankfully, there are things you can do to reduce your back pain and reduce the chances of recurrence. Read on for some of the most effective ones.

1.   Physiotherapy

The perfect back pain treatment regime should start with a visit to a pain management expert. A physiotherapist will help you understand your problem’s root cause. They will also provide you with a formula to implement home remedies without hurting yourself or worsening your situation. Reputable pain management practices such as Seattle Pain Relief are staffed with differently-skilled specialists that will come in handy for you in various stages of your recovery.

2.   Core muscle exercise

If you’re wondering if your core muscles have anything to do with your back pain, they do. This is because the human body is an interconnected network of muscle groups, and each of your muscle groups has a role to play in supporting your spine and posture. Weakness in one of them could mean overworking the others and potentially pressing the spine oddly.

3.   Massage

Massage is an age-old therapy that has stood the test of time simply because it works. If you experience pain in your lower back, especially due to a back strain, pressing the affected muscle gently and repeatedly can solve your problem from the source. Tell your massage therapist to focus on the gluteus medius and the quadratus lumborum as they are the main culprits behind strain- and fatigue-induced lower back pain.

4.   Stretches

Exercise is probably the last thing you want to try if you are struggling with soreness and aches in your back. However, studies show that doing aerobic exercises and stretches at least twice a week can ease back pain and buckle you up for potential recurrence. How exactly does stretching relieve back pain?

A proper stretching routine can reduce tension in spine-supporting muscles, improve your range of motion and mobility, and minimize the risk of disability. Consider seeing a spine specialist or physical therapist for more informed guidance on stretching for neck and back pain alleviation.

5.   Heat therapy

Most cases of back-muscle strain are caused by overexertion, which creates tension in tissues around the spine. This limits blood circulation, resulting in pain. Heat therapy reverses this by dilating the vessels around the lumbar spine, increasing blood flow to the damaged muscle. It also stimulates sensory receptors on the skin right above the affected area and, in so doing, decreases the brain’s perception of pain signals.


There are many ways to ease back pain, but what works for one person may not always deliver the goods for another. The above remedies provide an excellent place to start if you are looking for simple, hassle-free, and affordable ways to manage your pain. For chronic or injury-induced pain, consider seeing your personal care provider first.

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