Physiotherapy | Women’s Health | Pelvic Floor Rehabilitation | Lactation Support

Call Now: (+91) 8800639543; 9212737046

7 Quick & Easy Ways to Relieve Your Back Pain Naturally

Relief of Acute or chronic back pain can come in many forms—and doesn’t always require a prescription.

Low back pain (LBP) is experienced in 60%–80% of adults at some point in their lifetime. It can affect any age group across all genders and races and, is sufficient to cause an alteration in lifestyle for at least a period of time and drives individuals to seek some form of treatment.

Learn these 7 Quick & Easy Ways to Relieve you Back Pain Naturally, Without Injections or Taking Painkillers

They’re in no particular order, and they all have only one thing in common: They all work.


  • Avoid sitting for longer than 20 minutes

If you have to sit longer than 20 consecutive minutes consider using lumbar support. A rolled up towel will work nicely. Place it in the small of your back just above the belt line and below the bra line. When you sit there is approximately 10 times more pressure pushing down on your spine than when you stand tall.


  • Avoid bed rest with low back pain as it leads to worse results

Bed rest and prolonged rest are unfortunately still commonly prescribed for low back pain. However, we now know that people with low back pain who remain active (even when in pain), do better in the long-term.

The evidence is clear: Bed rest is likely to make your pain worse and last longer than if you continued with light activity. While reduced lifting and bending is advised, light activity, such as walking and stretching, is encouraged because it reduces stiffness and, regain normal movement.


  • Ensure to do Back Exercises Regularly

The following movements & stretching exercises can help loosen & relax muscles around small joints at the back and may reduce back pain:

(i) Gentle Backbends (..with support or without support)

(ii) Gentle forward bend (..keeping knees slightly bend, if required)

(iii) Trunk Rotations & Side Bends: by opening your legs hips apart.

(iv) Knee to Chest

Apart from the above, stay active, lose weight if overweight and, do cycling, walking or gardening etc.


  • Don’t rush for an X-ray, CT scan or MRI scan

Most people believe that an X-ray or scan will identify the cause of their low back pain and lead to the best treatment. These tests might be important if there is suspicion of serious disease (e.g. cancer, fracture, infection, spinal cord injury) etc. otherwise usually not needed.


Thorough Physical evaluation and, detailed previous history by a trained physiotherapist is the key to successful treatment planning and rehabilitation.


  • Proper sleep positions

Sleeping on your side is the best position for the spine with a pillow between the knees and under your top sidearm. This will keep your spine aligned and will greatly reduce the tension in your lower back. Get a pillow for your head that keeps your neck neutral or straight.

Avoid sleeping on your stomach. This puts stress on our low back and neck. I get that changing positions while sleeping will occur and you can’t control every position you find yourself in, but slowly and steadily your body will adjust this position.


  • Choose Sensible Footwear

Wear shoes appropriate for your health and not your fashion. I know this tip will be largely ignored by some populations but please consider what is more important for the long run.

Avoid high heels, sandals, and flip flops, because they lack cushion. Your lower back has to take all of the impacts every time your foot lands on the floor (not good for your knees and hips either). I recommend wearing cushioned zero drop shoes. Zero drop shoes are more like flats but with cushion.


  • Consult with Licensed Physiotherapist

Back pain is one of the most common ailments slowing people down. There isn’t a faster way to end this kind of pain than by going to see a Physiotherapist.

Getting to see a hands-on specialist Physiotherapist means you are going to get very fast access to care that will soothe and relax those tight aching muscles, loosen stiff and painful joints, and strengthen your body so you can go back to doing the things that you love.

Back pain can be generated from a number of different sources i.e Poor posture, abnormal footwear, no exercise etc. and because of this, a hands-on evaluation by a licensed Physiotherapist can dramatically improve your rate of recovery.

So there you have it 7 simple ways that you can start today to improve your general health as well as ease your Acute or Chronic Back pain.

Leave a Reply

Your email address will not be published.

Call Now