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7 Ways to Reduce Back Pain

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Uncontrollable back pain can take away the joy of living more than almost any other type of discomfort. Whether it is chronic or acute, back pain should be treated as a problem to solve, as nobody deserves to live with back pain solutions.

There are many different causes for back pain, and the best solutions to relieving that pain will vary from a person to person. You should not undertake a course of treatment without professional consultation.

Here are some suggestions just to start and should be considered in line with other medical recommendations.


One of the simplest and easiest things you can try without getting medical assistance is some simple stretching. In some cases, back pain is caused because the muscles, ligaments, and spine become rigid due to lack of use.

So you can try some simple stretches to elongate your spine and the muscles in your back and see if it makes a difference.

One simple stretch you can try is to raise your arms above your head with your hands pointed to the sky, and bend over at the waist. This will stretch out your lower back and also your hamstrings which can both contribute to significant back pain.

Stand up desk

Another non-medical intervention you can consider is the use of a stand-up desk (if you work in an office-type environment). In many modern work roles, human beings are sitting in a chair, of varying degrees of quality, for eight hours or more every single day.

The human body has not evolved to be in this position for such a long period, and even with high-quality office chairs, you will find that cumulative time in an office chair can lead to back issues.

In recent years stand-up desks have become very popular because they mitigate this problem. Stand-up desks often provide the ability to be sitting down or standing up so you can rotate between both positions throughout the day. By doing this you are more regularly using your back and leg muscles and they are less likely to seize up, get stiff and cause back pain.

See a chiropractor

If some simple stretching does not bring you relief for your back pain then it would be wise to consider consulting your local chiropractor. Chiropractors such as the Thrive Spine Centre are experts at diagnosing the cause of back pain and then suggesting a course of treatment.

Chiropractors conduct comprehensive intake assessments where they do an audit of your full body because sometimes that cause your back pain may be located outside of your back.

Go for a walk

Humans have been walking on their feet for as long as they have been around. The walking action is a natural muscle stimulant and it stretches the muscles and activates them and can help realign your back, and relieve pain.

When you experience back pain it’s often very tempting to sit or lay down and not do anything, when in fact this is the worst thing you can do if you have back pain. Even though the pain may be significant, it’s important to stay active when you’re experiencing back pain as the activity itself helps keep stretching out those muscles to prevent them from seizing up further.

Though you need to be sensible and not undertake strenuous stressful exercise, maintaining a moderate amount of exercise and activity can be very beneficial for all sorts of back pain.


Many people utilize massage services because massages are pleasant, but there are many benefits for back pain as well. Though a massage therapist will not work in the same way as a chiropractor on your spinal structure, they will be able to work with your muscle groups and see which ones are too tight and loosen those muscles which can have a significant impact on back pain levels.

Hang upside down

Hanging upside down can be surprisingly effective in reducing back pain. Many types of back pain come about due to muscle and nerve contraction, so hanging upside down and having your body weight naturally pull your spine and stretch it out can make a big difference.

Spinal injections

If the above recommendations have no impact on your level of back pain and you are still suffering, then you may need to go to a spine clinic. Spine clinics can assess your situation and provide you with a diagnosis and one of their treatments that are sometimes suggested is a spinal injection. The impact of a spinal injection can wear off after a period of time, but for many who experience chronic back pain, a spinal injection is the only thing that provides them with some relief.

Final thoughts

If you are experiencing back pain the first thing you should do is stretch it out and stay active. If that doesn’t help, then you should take it more seriously and consider professional assistance from a chiropractor or spinal clinic. Do not undertake any vigorous exercise while experiencing back pain and do not consent to any invasive treatment without a professional assessment.

Adam Mulligan did his degree in psychology at the University of Hertfordshire. He is interested in mental health, wellness, and lifestyle.

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