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How to get back pain relief

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The following tips will help you to get back pain relief

Sleep well

If you are suffering from back pain, sleeping can be hard but if you do not get enough sleep, your back pain will feel worse. A poor sleep position can make back pain worse. While sleeping, you should lie on your side and place a pillow between your knees so that your spine is in a neutral position. This will help you to relieve strain on your back. If you sleeping on your back for some reason, you need to slide a pillow under your knees. The mattress should be comfortably firm.

Good posture

Good posture is very important for you if you're suffering from back pain. Slouching is bad for you. If you use a poor posture while sitting down, your pain will get worse. Do not slumped over your keyboard. You should always set upright and the shoulders should be relaxed and your body supported against the back of your chair. You can put a pillow or rolled towel between your lower back and your seat. The feet should be flat on the floor.

Physical therapy

Physical therapy can help you to get relief from back pain. You can learn how to sit properly from physical therapists. They will also help you to understand how to move in a way that keeps your spine in proper alignment. You'll also be able to learn specialised exercises for strengthening the core muscles that support your back. This is something that you need to remember-a strong core is very important for you. Your core can help you to prevent more back pain in the future if it is strong. If you increase your flexibility, strength and endurance, your back pain will reduce but that will not happen in a day. You will need to practice them regularly and you will get long-term benefits.

Ice and heat

If you apply ice to the painful areas of your back, it will help you to reduce pain and inflammation resulting from any injury. You can do this several times a day and up to 20 minutes each time. Wrap the ice pack anything towel. After a few days, start using heat. You can use a heating pad or warm pack, which will relax your muscles and increase blood flowing to the area affected.


Massage can also help you to get rid of backpain. One weekly massage can help you to get relief from pain and also help you with more functioning. It is more suitable for people with chronic back pain. The benefits may last for about six months. Spinal manipulation is another hands on therapy and you can try it. It should be done by a licensed specialist. This therapy is good for you as it can relieve structural problems of the spine and it can also restore lost mobility.

Talk therapy

Yes, it is strange to see a psychologist from back pain. However, cognitive behavioural therapy is very effective in both short and long-term for people who are suffering from back pain. CBT can help people to become more active and thereby get benefits.

References 1. My Back Pain Coach
2. Back Pain
3. Back Pain