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Back Pain – Definition, 10 Simple Steps to Get Rid at Home, and More

Back Pain Definition

Back pain can cause fatigue, stress, a herniated disc, poor posture, or trauma.

Some simple measures that can practice relieving back pain are getting enough rest and mobilizing the muscles to improve blood circulation, promoting well-being.

It is one of the common medical problems. It can be a prickling, stabbing, or burning pain, and it can emit to the extremities causing tingling, numbness, or defect in the arms and legs.

Its pain can occur in the lower, the upper, or the middle of the back. However, the recommendations to follow serve to treat pain in general, regardless of where it is.

10 Simple Steps to Get Rid of Back Pain at Home

back pain

1. Relax

  • Try to lie on your side or sit so that your back is entirely flat on the chair for a few minutes, and avoid staying in the same position for a long time, even sitting, lying down, or standing.
  • By being in a more comfortable place, we can breathe better, and muscle fibres loosen, relieving back pain.

2. Put on a Warm Compress

  • Place a warm compress precisely in the region where the back pain is generating, leaving it to act for 20 minutes.

3. Massage

  • An excellent way to relieve back pain is to take a warm bath, letting the warm water stream fall very hard on the region where the problem occurs.
  • Perform a self-massage with your own hands using a little cream or oil, making moderate intensity movements, insisting more on the regions where there is more pain.
  • Other options are getting a massage from a professional or sitting in a massage chair.

4. Take a Medicine

  • Your back pain is very severe. You can take a muscle relaxant, a pain reliever, or apply a pain patch, such as Salonpas, in the region, under medical guidance. See some medications used to treat it.

5. Rest in a Favorable Position

  • At bedtime, the person should lie on their side or back with their head well supported on a not very soft pillow for at least 8 hours.
  • Ideally, place a pillow under the knees if they are between the knees if they sleep on their side.

6. Maintain a healthy weight

  • One of the causes of it is the excess weight that overloads the joints, so having a balanced diet by carrying out a food re-education will give good long-term results. See how to maintain a healthy weight.

7. Reduce Stress and Anxiety

  • Stress and anxiety cause muscle tension, which causes a person to feel a sore back.
  • To alleviate it, you can place two drops of lavender or Marcela essential oil on the pillow, as they have soothing properties that promote sleep.

8. Perform Stretching

  • Performing back stretches can relieve pain and muscle tension.
  • However, it would help if you avoided exertion and exercises such as weights or dancing. Check out some stretching exercises to ease back pain.

9. Prevent Falls

  • Mainly in the elderly, some care should take, such as resorting to canes and avoiding having carpets inside the house to prevent falls and aggravate back pain.

10. Improve Posture

  • Having the correct posture during the day prevents back pain. In those people who already suffer, it also helps to reduce it. See some exercises to Improve Posture.
  • Following these recommendations, back pain should be relieved. Still, if it appears continuously, it may indicate muscle weakness, so it might be necessary to practice some physical activity.
  • As it often causes by poor Posture, doing some postural re-education sessions with a specialized physiotherapist can help.

How to Prevent Back Pain from Coming Back?

back pain

Some ways to prevent back pain from coming back are:

  • Maintain good posture when sitting to distribute the weight of the body well;
  • Practice exercises at least three times a week so that the muscles are strengthened and stretched;
  • Lose weight, if it is above the ideal value, to avoid overloading the spinal joints;
  • Sleep with a low pillow ;
  • Do not carry a lot of weight, such as heavy backpacks and folders, for more than 10 minutes a day;
  • And also, avoid stress.

By following these guidelines, the chances of the individual developing it again will significantly diminish.

When to See a Doctor

It is best to go to the doctor if the back pain remains even following the instructions mentioned above. In the consultation, the doctor should tell all the symptoms, how long they are present, and what situations they intensify. If you are suffering from severe pain or chronic pain, do not hesitate to contact a spine doctor.


It can have a source that isn’t due to underlying disease.

For example: working out or lifting too much, extended sitting, and lying down, sleeping in an uncomfortable position or wearing a poorly fitting backpain.

Also Read: Epilepsy – Definition, Symptoms, Causes, Risk Factors, and More

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