Back pain has become quite common. For some, it might take a day or two to cure, while sometimes, it takes a couple of trials. Some may find relief from traditional approaches while some may find the modern approaches helpful. For best benefits, a mixed approach can help to relieve from back pain.

Here is a guide to get relief from all kinds of back pain.

Table of Content:

What is Back Pain?

The back is divided into two parts - lower back (lumbar) and the middle back (thoracic). The lower part supports the weight of the upper part of the body. Thus, it is the most common area affected by pain. Pain felt in the back is termed as back pain.

There can be several reasons behind chronic back pain. It can affect people after any activity, injury, or some medical conditions. It also affects people of all age groups. Generally, people with a sedentary lifestyle are prone to back pain.

Back pain can range from acute to chronic depending on the severity of pain. Any discomfort can radiate into the other parts of the body.

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Types of Back Pain:

To control the pain, understanding the type of pain is important. The back pain is divided into three main categories:

  • Acute Pain (Short Term Pain): Pain that one feels for about less than 3 to 6 months is termed as “acute pain.” This pain directly relates to tissue damage or wear and tear. This type of pain is similar to the pain from a prick of a needle or a paper cut.
  • Chronic Pain (Continues After the Tissue Heals): The pain that lasts after the healing of muscle tissues is termed as the “chronic pain.” This type of pain can be categorized into: Identifiable cause and non-identifiable cause.
  • Neuropathic Pain: This type of pain can be sharp, stabbing, severe, or lightning-like. The individual may feel the pain along the nerve. He might also experience weakness or numbness.

Causes of Back Pain:

The human back is a complex structure. It is composed of a network of neurons, tendons, bones, and muscles. All of these function together for movements and functioning of the body. Any malfunction can lead to back pain. Discs are segments of the spine which are cushioned with pads like that of cartilage.

Back pain can also be the result of poor posture, medical conditions, and muscle strain. During some conditions, your physician or doctor may help you to rectify the root cause. They may conduct certain tests or studies to cure your back pain.

There are several conditions which can be linked to back pain. Here are some:

  • Arthritis: This can affect the lower part of the back. In certain cases, spinal osteoarthritis can lead to the narrowing of the spinal cord space. This condition is termed as “spinal stenosis”.

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  • Muscle or Ligament Strain: Some awkward movements or heavy lifting during daily activities can cause strain in the back muscles. You might experience muscle spasms due to constant pressure on your back.

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  • Ruptured Discs: Discs act as soft cushions stuffed between the vertebral column in your spine. Swelling or rupturing in the disc may result in back pain.

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  • Skeletal Irregularities: This condition usually occurs in the middle age. In this case, the spine curves to one side leading to back pain.

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  • Osteoporosis: When the bones become brittle and porous, the spine’s vertebrae may develop fractures. This may lead to severe back pain.

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Stretching for Back Pain Relief:

Regular stretching is an important part of all the back exercises. It stretches the tendons, muscles, and ligaments to alleviate the back pain. Do regular stretching as prescribed by your therapist or doctor.

Benefits of Stretching:

  • Reduces tension and strain in muscles

  • Relieves from back and neck pain

  • Improves mobility and range of motion

Stretching Tips to Relieve Back Pain:

  • Avoid wearing fit clothes that restrict movements

  • Stretch on a flat surface and open space for free movements

  • Do not force yourself into any positions that cause pain

  • At a time, perform stretching on one side of the body

  • Hold stretches for about 15 to 30 seconds

  • Repeat stretching for about 2 to 5 times

Stretches for Low Back Pain:

There are a couple of stretches one can do regularly to avoid back pain or get relief from back pain.

  • Back Flexion Stretch

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  • Knee to Chest Stretch

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  • Kneeling Lunge Stretch

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  • Piriformis Muscle Stretch

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Hamstring Stretches:

These are types of Hamstring stretches to relieve from back pain.

  • Standing Hamstring Stretch

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  • Chair Hamstring Stretch

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  • Towel Hamstring Stretch

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  • Wall Hamstring Stretch

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Yoga Poses to Relieve Back Pain:

Yoga is perfect for improving the stability and flexibility of the body. It also improves body postures. Yoga is safe to perform daily. Do not overstretch any position else you may suffer from discomfort and pain.

Here are some Yoga positions that help you relieve the back pain:

Child's Pose:

Time: 1 to 3 minutes

It lowers the pressure on the lower back by aligning the spine, thus giving a nice stretch.

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Cat/Cow:

Time: 1 to 3 minutes

It allows extension of the spine and relieves tension in the muscles in the lower back. It promotes mobility and helps improve body posture.

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Downward Facing Dog:

Time: 1 to 3 minutes

It stretches the calves and hamstrings to provide flexibility and mobility to the back and back of legs.

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Standing Forward Bend:

Time: 1 to 3 minutes

It stretches the back of the legs to relieve from lower back pain.

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Sphinx Pose:

Time: 1 to 3 minutes

It creates a natural curve giving a sense of relief from your lower back pain. It also promotes ab crunches to support your lower back.

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Knees to Chest with Slow Rock:

Time: 1 to 3 minutes

It gives a natural body massage due to the additional slow rocking motion involved.

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Reclined Pigeon Pose:

Time: 1 to 3 minutes for each leg

This pose stretches your butts, hips, and the inner thighs. It improves the overall mobility and supports the lower back. Perform the pose for each leg.

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Reclined Supine Twist:

Time: 1 to 3 minutes

This pose provides great stretching to your lower back. It also improves flexibility. Stop doing it if you feel irritation or pain due to the twisting movements.

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TENS for Back Pain Relief:

TENS (transcutaneous electrical nerve stimulation) provides effective treatment for back pain, leveraging mild voltage electric current for pain relief.

The process is performed with a TENS unit, which is a handy battery-operated device that is connected to multiple electrodes depend on the model. The electrodes house electric current and relay it to the skin for immediate impact.

How Does TENS Help in Alleviating Back Pain?

TENS stimulates nerves shut down, the “sensation” mechanism in the spinal cord thus cutting down pain. During a TENS treatment, electrodes are placed on the specific skin area that is under pain. The unit sends electrical impulses that go through nerve fibers, creating a tingling sensation that shuts down pain immediately.

Additionally, the high stimulating nerves also help in releasing endorphins, which are natural painkillers generated by the body itself.

Using TENS Unit for Reducing Back Pain:

  • Apply electrodes to the pain area on your back. Place pads on either side of pain source to ensure better impact and results.

  • Turn on the machine, starting with the lowest setting for electrical impulse transmission.

  • Use the machine for only 30 minutes at any point in time.

Chiropractic Care for Back Pain:

The ratio of people suffering from back pain is increasing due to the sedentary lifestyle. To get relief from any back pain, most people choose chiropractic treatment.

Chiropractors use alternative treatments like hands-on spinal manipulation. The spinal manipulation is essential to restore the joint movements which are restricted due to an injury or tissue rupture. The treatment properly aligns the musculoskeletal structure of the body. This allows the body to heal without the need for any medication or surgery.

How Chiropractors Treat Back Pain?

Chiropractors take note of the patient’s medical history to carry out a physical examination. They determine the accuracy of the treatment with the help of diagnostic imaging or some lab tests. The chiropractic treatment plan may involve some adjustments to manipulate muscle joints.

Chiropractic goals include the back pain relief, injury prevention and restoration of function. Some treatment also involves:

  • Change in the diet

  • Nutritional supplements

  • Involvement of physical activity

Bonus: Additional Remedies for Back Pain Relief:

Here are some additional remedies to treat your back pain.

1. Get Adequate Sleep: Inadequate sleep can be the cause of your chronic back pain. Approximately, around two-thirds of the sufferers have insomnia which can worsen the back pain. If you are having sleep problems, address it to your doctor to avoid any further health problems.

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2. Exercise Your Core: The abs and back muscles support the lower spine. These targeted muscles need a proper workout to avoid any critical pain the lower spine. Perform regular exercises 20 to 30 minutes every day for a healthy spine and body.

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3. Hot/Cold Compress: Apply the hot or cold packs to soothe the back pain. Cold packs like ice packs or cooling gels provide a cooling sensation and relief to the back pain. A Hot compress can be in the form of a hot bath or applying a heating pad or heat wrap to the affected area.

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Hope our above tips will help you to get relief from the back pain.