Back Health

Easy Ways to Treat Back Pain

Emily Lockhart

Published on April 17, 2013 Updated on June 30, 2020

Health Check Certified by Eric Leckie, PT

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The back is the foundation of your body. Holding the upper and lower portions together, it’s is subject to a lot of stress and tension. Add a sedentary lifestyle, improper bending or lifting techniques, as well as inadequate sleep, and poor hydration to the mix and you could end up with serious, life-debilitating back pain.

However, you can do a few easy things at home to ease the pain and prevent further damage. Here are 10 easy ways to treat back pain…

Take Breaks From Work

Sitting on you duff for eight or more hours a day and staring at a computer is not good for your back health. That’s why frequent breaks are important to get up, stretch and walk around to get your circulation flowing.

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Walk Whenever You Can

Make a point to get outside and enjoy some fresh air and sunlight as much as you can. If you have an errand to run, and it’s nearby, do it via a brisk walk to ease any overexertion, or stress, in your nervous system (where back pain often originates).

Get Some Rest

Adequate sleep is vital for back health. When your body feels sore or tired, listen and give it some much needed rest so you don’t fatigue or injure back muscles.

Do Yoga

Daily exercise is vital for a healthy back, particularly to strengthen the core area of your body—such as your hip flexors, abdominals, obliques, and lower back—so these muscles can better support the body. Start with a gentle activity such as yoga to stretch, align, and strengthen your body.

Stay Hydrated

Hydration is vital to the supple elasticity of your muscles and the synovial fluid surrounding and protecting your bones and joints. That’s why drinking 8 to 10 glasses of water a day is needed to keep the body adequately hydrated.

Meditate

Mediation works to ease both the body and the mind, and it brings about much deeper clarity and awareness of what ails the body. The deep breathing in meditation also encourages fresh oxygen to the muscles that need it.

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Get a Massage

If sore muscles are a real problem, a massage can help ease inflammation, improve blood flow, and relax muscle tightness to aid in the repair of injured cells.

Relax

A lot of muscle pain originates from stress. If you’re feeling tense, take 10 minutes to relax your entire body (even your jaw and tongue) and breathe deeply. If stress is overwhelming you, it may be time to take a mini break or vacation.

Don’t Overdo It

One way to combat stress and the mental and physical pain that comes with it is to know your limits—both physically and mentally. For instance, try to avoid strain on your body, such as heavy lifting. And if you experience back pain, stop what you’re doing immediately.

Unclutter Your Life

Clutter—both physical and emotional—can be the source of a lot of overwhelming stress. That’s why it’s cleaning to clean that garage, your car, your diet, and your surroundings so you can make room for new healthy habits and healing.

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Eric Leckie, PT

Eric Leckie is a men's health Physiotherapist specializing in prostate cancer treatment. He completed his studies in Australia earning his Doctor of Physiotherapy from the University of Melbourne. He currently works in a private practice, in addition to owning his own Telehealth Physiotherapy clinic which focuses on treating men with prostate cancer.