6 Simple Measures To Relieve Your Back Pain


Back pain is an uncomfortable and often debilitating experience. It can be hard to get up in the morning, and it can make you feel like you’re living in a world where every step is a struggle. If you find yourself suffering from back pain, here are some tips that will help relieve your discomfort:

Exercise regularly

If you’re suffering from back pain, exercise is likely one of the most effective ways to relieve it.

Regular physical activity can improve your posture and strengthen your back, which will help prevent further injury. Exercise also helps you sleep better and reduces stress, both of which are important factors when it comes to managing chronic pain.

You don’t have to be an athlete or spend hundreds of dollars on equipment—even simple activities like walking or gardening can be beneficial in reducing pain and improving mobility over time.

Wear comfortable low-heeled shoes

Wearing comfortable shoes is one of the simplest ways to relieve back pain. This may sound like an obvious suggestion, but it’s amazing how many people wear uncomfortable or ill-fitting shoes and then wonder why they’re in pain.

The reason for this is simple: Wearing high heels forces you to stand on your toes and puts a lot of pressure on your ankles, knees, hips and lower back. So if you have to wear heels for work or any other reason, choose a pair that fits properly (e.g., does not slip off) and makes sure that the arch supports are properly positioned so that all parts of your foot can be supported.

Sit correctly and avoid slouching

  • Sit correctly and avoid slouching.

  • Keep your back straight, shoulders back and chin up.

  • Keep your feet flat on the floor, with knees at 90 degrees.

If you are sitting for a long time, stand up and move around every 20 minutes or so to give yourself some relief from the pressure of sitting in one place for too long!

Change your sleep position

  • On your side.

  • place a pillow between your knees and another one behind your back to keep it straight.

  • tuck a small pillow under each arm for comfort, to prevent them from falling asleep or getting numb.

  • use a thin blanket for warmth and comfort, but don’t overheat yourself by covering too much of the bed with blankets; this may cause back pain in the morning when you wake up sweaty from all that heat.

Lift objects using your leg muscles

When you lift objects, don’t use your back. Lift with the help of your leg muscles and keep your spine straight. This helps prevent injury and strain to your back muscles and joints.

When lifting something heavy, it’s best to position yourself as close to it as possible before attempting to lift it. This will allow you to use gravity as an ally instead of a foe in this task. When trying to move large items like furniture or appliances, remember that moving them from one end of the room to another is twice as hard on your body than moving them from one side of the room over to another side of the room (or vice versa). It’s much easier for most people if they start out by thinking about how far away from their body they can get without straining themselves too much instead of focusing on how far away they need it moved all at once!

Cut down on tension in your life

Stress has a significant impact on your back pain. A study, published by the American Academy of Physical Medicine and Rehabilitation found that 61% of people who had chronic lower back pain were also dealing with stress at home and work. The study also showed that over 60% of people with severe medical conditions like cancer, depression or heart disease suffered from some form of mental illness including anxiety, bipolar disorder and panic attacks.

Another study by researchers at Carnegie Mellon University found that employees whose workloads increased while they were being paid less were more likely to report upper-back pain compared to those who saw their pay decrease but workload remain steady. This could be because when you’re making less money but working more hours it’s easy for your salary not to cover all the bills you have—especially if you’re trying hard not to let any go unpaid!

If these findings aren’t enough evidence for why we should all work towards reducing our levels of stress (and thus improving our quality of life), consider this: research conducted earlier this year found that people who experience high levels of job strain are almost twice as likely as those with low levels of job strain (i.e., less stressful jobs) will develop cardiovascular disease over time; even though most of us don’t think about our jobs all day every day!

With a few simple measures, you can relieve a lot of back pain.

The first thing you can do to relieve back pain is to get out and exercise regularly.

Exercise releases tension in your muscles, which helps ease pressure on the bones and joints of your back.

It also improves circulation, helping you to breathe deeply and relax more easily when you’re not active.

If you have been exercising regularly but still feel pain in your lower back, it might be time for a check up with a doctor or chiropractor.


These six simple measures can help you relieve back pain. If your back pain is severe or not improving after trying these options, it’s time to see a doctor so they can make sure there isn’t anything else going on. Your doctor may also suggest other steps that are specific to your needs, like physical therapy or medication.