10 simple ways to relieve back pain

Back pain can be caused by tiredness, stress or trauma. Some simple measures that relieve back pain are getting enough rest and mobilizing your muscles to improve blood circulation and promote well-being.

Check out 10 simple tips to eliminate back pain that can be followed step by step.

1. Relax

One way to relax is to lie on your side or sit so that your back is completely against the chair for a few minutes, and avoid staying in the same position for a long time, even if you are sitting, lying or standing. By staying in a more comfortable position, it is possible to breathe better and the muscle fibers loosen, relieving back pain.

2. Use the heat

To relieve back pain, a warm compress can be placed exactly on top of the sore area, allowing it to act for 20 minutes. Here's how to make a homemade compress for muscle pain.

3. Massage

A good way to relieve back pain is to take a warm bath and let the jet of warm water fall very hard, exactly in the region where you feel back pain and do a self massage with your own hands and a little cream or oil, with moderate intensity movements, insisting more on regions of greater pain.

Other options are to receive a massage from a professional or sit in a massage chair.

4. Taking medicine

If the back pain is very severe, you can take a muscle relaxant, an analgesic or anti-inflammatory, or put a Salompas patch on the area, with proper medical advice.

5. Rest in a favorable position

10 formas simples de aliviar a dor nas costas

At bedtime, the person should lie on his side or face up, with his head well supported on a not too fluffy pillow, for at least 8 hours. The ideal is to place another pillow under the knees, if the person is on his back, or between the knees, if he sleeps lying on his side.

6. Maintain a healthy weight

10 formas simples de aliviar a dor nas costas

One of the causes of back pain is overweight, which overloads the joints. So, making a detoxifying diet to eliminate toxins and excess fluids can be a good strategy to start, but doing a dietary reeducation gives long-term, but lasting results.

7. Reduce stress and anxiety

10 formas simples de aliviar a dor nas costas

Stress and anxiety cause muscle tension, which often leads to the person feeling a sore back. To relieve, you can put 2 drops of lavender or macela essential oil on the pillow, as they have soothing properties and favor sleep.

8. Stretch

10 formas simples de aliviar a dor nas costas

Stretching for the back can relieve pain and muscle tension. However, one should avoid making too much effort and exercises like weight training or dancing. Here's how to do stretching exercises to relieve back pain.

9. Prevent falls

10 formas simples de aliviar a dor nas costas

Especially in the elderly, care must be taken, such as using walking sticks and avoiding having rugs inside the house, to avoid falls and aggravate back pain.

10. Improve posture

10 formas simples de aliviar a dor nas costas

Spending the day in the correct posture avoids back pain and also helps to alleviate the pain when it has already settled. Here are some exercises to improve posture and 6 tips for maintaining good sitting posture.

By following these recommendations, the back pain should relieve, but if it becomes constant this can be a sign of muscle weakness and therefore practicing some type of physical activity may be necessary.

As back pain is often caused by poor postures, doing a few postural reeducation sessions with a specialized physical therapist can be of great help. However, if the pain does not go away read: What to do when the back pain does not go away.

Also watch the following video for other tips to relieve back pain:

How to prevent back pain from returning

Some ways to prevent back pain from coming back are:

  1. Maintain good sitting posture to distribute body weight well;
  2. Exercise at least 3 times a week so that your muscles are strong and stretched. See How Physical Activity Can Relieve Back Pain;
  3. Weight loss if you are overweight to avoid overloading your spine joints;
  4. Sleep with a low pillow;
  5. Do not carry too much weight, such as backpacks and heavy briefcases for more than 10 minutes a day
  6. Avoid stress.

By following these guidelines, the individual's chances of developing back pain will be reduced considerably.

When to go to the doctor

It is advisable to go to the doctor if the back pain remains, even following the guidelines mentioned above. At the consultation, the doctor should be told all the symptoms, how long they have been present and in what situations they intensify.