10 Top Tips For Reducing Back Pain

Back pain can be very debilitating and worrying. Getting to the cause of back pain is not always straightforward but there are many things you can do to ease your pain and prevent it from getting worse. The aim is to relieve pressure, reduce strain, improve mobility,  aid flexibility , and strengthen your core muscles. Try these simple measures to ease your pain. A few changes in habit may be all you need.


  1. Try placing an ice compress in a tea towel and place upon the localized area for 15 minutes on, 15 minutes off and 15 minutes on again (total 45 minutes), repeat this procedure after 2-3 hours. Heat may also help once inflammation has gone down.


  1. Sleep with a pillow under your knees, or between your knees if you are on your side- this relieves pressure on your spine.


  1. Adjust your office seating position. Knees should be lower than hips (sloping down) using a wedge cushion if your chair won’t do this. Your monitor should be at eye level and whilst working your shoulders should be relaxed and elbows close to your body.


  1. Move regularly, don’t get stuck in any position. Refrain from staying in one position for more than half an hour. Get up move around if only for a short period. Set an alarm on your phone, it’s easy to forget.


  1. When sitting use a cushion behind your lower back to maintain the natural curve and relieve strain.


  1. Be careful with your movements when you are in a lot of pain.:
  • Stop lifting, carrying and twisting.
  • No hoovering or mopping.
  • No carrying shopping or lifting it in and out of the car.
  • Get help lifting children into the car seat
  1. Try some natural anti-inflammatories, ginger for example. Steep some fresh ginger slices in hot water for 15 minutes, add some honey to taste and drink every day. Chillis contain capsaicin that has shown pain relieving properties, you can find it in topical creams (Tiger Balm) as well as putting it in your food.  Boswelia is a natural anti-inflammatory and can be bought as capsules.


  1. Try some simple stretches. Laying on your back pull one knee up to your chest at a time and repeat ten times, 3-4 times a day. The Child’s Pose and Cat Cow are good spinal stretches to try.


  1. Try meditating or practising relaxing breathing exercises. Reducing tension in the body helps alleviate pain and meditation has shown to be effective for helping deal with pain perception.


  1. Back pain can be caused by many things so if your symptoms don’t improve in a few days or get gradually worse do get help from your chiropractor or medical professional. Symptoms of a more serious problem include:
  • Numbness or tingling in one or both legs
  • Severe pain in one or both legs
  • Intense pain that gets worse at night
  • Loss of bladder or bowel control
  • Fever
  • Pain after trauma or an accident

If you are suffering with your back and would like some help give me a call on 01245 382838 or find your local BCA chiropractor here