Back pain, be it lower, upper or middle back, is sadly common. Be it a strain, sprain, or pain without an immediate cause, there’s plenty of ways in which your back and spine can start to ache. But thankfully enough for back pain sufferers, there’s also plenty of remedies.
Some common forms of back pain can be traced back to concrete sources than the occasional pulled muscle, too.
Sciatica, or pain running along the sciatic nerve, will often appear as pain radiating from your lower back out to your rear, hip, and leg, as the nerve runs from your lower back to your feet on both sides of your body.
Table of Contents
- 1. Get Plenty Rest
- 2. Take an anti-inflammatory medication
- 3. Lift Weights Properly
- 4. Exercise
- 5. Use an ice pack or heating pad
- 6. Start a diary
- 7. Practice–and maintain–good posture
- 8. Change up your normal routine
- 9. Try acupuncture or other remedies
- 10. See a chiropractor, physical therapist or massage therapist
Sciatica and other kinds of back pain are often more specifically caused by a herniated disc (a rupture in one of the soft, rubbery cushions between each of your vertebrae), repeated back and neck strain from heavy lifting and/or poor posture, as well as conditions such as spinal stenosis and Degenerative Disc Disease.
Whether aches and pains after work or chronic conditions, we’ve got a few tips to help ease your back pain now and in the long term.
To make everything easier for you, we’ve arranged all the tips in a short presentation. Click the button below to get started.
1. Get Plenty Rest
Your first line of defense against aches and pains, whether upper or lower back, should be a good night’s sleep.
Take a break from your normal activities to allow your back some time to repair.
Don’t wait too long, though—while a little rest can help your recovery short term, you’ll want to make sure you’re back up on your feet for healing in the long term. Exercise and stretching will ultimately help you in the long run, even if you’re reluctant to do more than walking a few steps.