10 Effective Remedies to treat back pain

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Back pain is a result of a sprain in the ligaments or muscle strain in the back. People with weak physical conditions and poor mobility are prone to back pain. Back pain is also caused due to sudden activity or an injury.

Back pain can affect people of any age for various reasons. Incorporating certain changes in your daily life may reduce back pain over time. Here are 10 ways to be incorporated into your daily routine.

back pain

10 ways to treat back pain 

Stay active all the day

Maintain a good posture 

Strengthen your core muscles

Maintain a Healthy weight 

Use Ice and heat therapy 

Quit the habit of smoking 

Topical medications for back pain

Get enough sleep 

Pain relievers or antidepressants

Physical therapy for your back

The listed ways are explained in detail below.

Stay active all the day

Early morning exercise is a challenging in everyone’s life, especially when back pain strikes. But exercising will help reduce back pain.

It is proved that the blood flow to the soft tissue in the back are increased due to aerobic exercise. Exercising every day will improve the healing process and reduces muscle stiffness in the back.

Maintain a good posture  

A sudden movement in the body and prolonged sitting or standing in a same posture may result in lower back pain.

Regular exercise can improve your posture. The listed exercises may help to enhance a good posture.



Pilates exercise

Therapeutic exercise

Stability exercise

MK method

Feldenkrais method


Aerobic exercise

Strengthen your core muscles

Stretching exercises should be done to strengthen the core muscles. Stretching exercises reduces back pain and functional disability in individuals with work-related low back pain.  

Certain stretching exercises are as follows.

Touching your toes

Cobra pose

Cat-cow pose

Child’s pose

Maintain a Healthy weight 

Maintaining a healthy weight can help alleviate back pain as excess weight can put additional strain on the spine and surrounding muscles. Treatment options for back pain include physical therapy, exercise, hot/cold therapy, over-the-counter or prescription medication, and in some cases, surgery.

Use Ice and heat therapy

Hot and cold packs are used to reduce the swelling and soothe the pain in the back. Applying the ice pack to the back by wrapping it in a towel will reduce inflammation.

A cold usually causes reduced sensation or tingling in the skin. Excess skin exposure to cold may lead to frostbite (an injury caused by freezing the skin, sometimes on underlying tissues). So, applying the cold packs for up to 15-20 minutes is advised.

Heat pad/ Heat therapy soothes the back pain and increase blood circulation or blood flow that promotes healing. Excess exposure of skin to heat may burn your skin and underlying tissues. It is recommended to follow the instructions while using heat and cold therapy.

Quit Smoking

no smoking

There is a notable association between smoking and back pain. Back pain increases with increased exposure to smoking. According to NCBI, back pain is observed in 23.5% of non-smokers, 33.1% of people who used to smoke, and 36.9% of people who currently smoke.

Further, it states that along with the prolonged period of smoking, an increased dose of smoking also increases the risk of back pain. So, it is good to quit the habit of smoking to live a better lifestyle.

Topical medications for back pain 

Plenty of topical applications help ease pain by blocking the sensation. According to the NCBI data, use of 5% lidocaine patches  for chronic back pain are safe and effective when used for 6 weeks regularly.

Along with the above information, NCBI also says that topically applied medications are as effective as oral medications.  

Get enough sleep 

Getting enough sleep is important for overall health, and can also alleviate back pain. Adequate sleep allows the body to rest and repair, which can help reduce inflammation and muscle tension.

Additionally, maintaining proper sleeping posture and using a supportive mattress can also help alleviate back pain.

Pain relievers 

Pain relievers, also known as analgesics, are a common treatment option for back pain. Over-the-counter pain relievers such as ibuprofen, naproxen, and acetaminophen can be effective for mild to moderate back pain. If your pain is more severe, your doctor may prescribe stronger pain medication, such as opioids. However, long-term use of opioids is not recommended as it can lead to dependence and other negative side effects.

Physical therapy 

Physical therapy is a common treatment option for back pain. A physical therapist can develop a treatment plan that may include exercises to strengthen and stretch the muscles that support the spine, as well as techniques to improve posture and reduce muscle tension. They may also use modalities such as heat and cold therapy, ultrasound, and electrical stimulation to help manage pain and promote healing.

Causes of back pain 

Apart from the common causes, certain other conditions that cause back pain are as follows.


Arthritis is a group of diseases that cause inflammation in joints, resulting in pain, stiffness, and difficulty in movement.

Muscle cramps

Muscle cramps, also known as spasms, can cause back pain by causing the muscles in the back to contract and tighten suddenly. This can lead to pain and discomfort in the affected area, as well as difficulty moving or performing certain activities. Muscle cramps can occur due to a variety of factors such as dehydration, electrolyte imbalances, overuse, muscle strain, nerve compression or injury, poor posture, and certain medical conditions.


Osteoporosis is a condition in which bones become fragile and brittle and are more likely to break.

Prevention of back pain 

You can prevent back pain by following below listed tips in your life every day.

Maintain a good posture. Sitting or standing for too long may cause muscle strain and back pain. So, maintain a good posture.

Keep an eye on your body weight. A healthy weight will help you to lower the risk of back pain. If you are full-figured (obese), take steps to reduce it and decrease the chance of facing back pain.

Focus on foods rich in calcium and vitamin D, to help maintain bone strength and prevent osteoporosis. Osteoporosis makes your bones weak to the extent of fracture (break).

When to see a doctor? 

Back pain can be treated with home remedies, generally. If a person is intolerable to the pain, seeking help from a medical practitioner is recommended. The doctor may suggest painkillers and drugs if the back pain is chronic or severe.


Back pain is curable with home remedies in most cases. If it is intolerable, seek a doctor’s help to avoid further health issues.

An old saying goes like ‘Prevention is better than cure.’ Following a healthy diet and including physical exercise in your daily routine can help prevent back pain.


What are the causes of back pain? 

The most common cause of back pain is muscle or ligament injury or sprain. It may be caused due to poor posture, improper lifting or insufficient physical movement. Being obese may also lead to the risk of back pain. 

Is there any immediate relief for back pain? 

Stretching exercise may relax the muscles and relieves pain. A person can also use hot and cold treatments to reduce swelling and soothe the strain. Using ice cubes in the strained area will reduce the pain.


The Information including but not limited to text, graphics, images and other material contained on this blog are intended for education and awareness only. No material on this blog is intended to be a substitute for professional medical help including diagnosis or treatment. It is always advisable to consult medical professional before relying on the content. Neither the Author nor Star Health and Allied Insurance Co. Ltd accepts any responsibility for any potential risk to any visitor/reader.

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