Get Rid Of Back Pain & Back Problems Through Therapy

Jul 21, 2019

Due to our busy and unhealthy lifestyle, back pain/back problems have become so common and severe nowadays. The problem can arise from a lot of factors: not being aware of the correct posture, living a hectic lifestyle day after day or injuries.

Different ways to cure back pain/back problems

Sleep well

When you have back pain/back problems, falling asleep will be very difficult and sometimes uncomfortable. But don’t lessen your sleep. Sleep disorders will make you more exhausted both physically and mentally. An adult should get 7-9 hours of sleep normally. Try a better and comfortable sleep position. Keep your spine neutral by adjusting pillows in between your legs. Your neck and hands must be in comfortable positions too. Select a firm mattress and the right sized pillow. The pillow should be supportive enough to keep your neck and back at a straight line. Avoid foam or spring mattress.


Slouching can cause back pain/ back problems. A poor posture, uncomfortable seat or chair will definitely trigger pain. Don’t sit at a single place for a long time. Try changing positions every once in a while. Be comfortable while driving and use support for your car seat. Using a smartphone for a long time is also harmful. Use your mouse and keyboard in the right angle while you are working. Your computer screen should be at your eye level and the chair should be at the correct height. Your back should be supported against the chair and you can also use a pillow or towel in between your lower back and chair if required. During long journeys, try to use a neck pillow and keep your body relaxed. Don’t lift heavy objects. Ask for help.


Different types of medications are there to reduce back pain/back problems. Pain relievers are prescribed by doctors. Sometimes antidepressant medicines are also prescribed for chronic pain. Pain-relief creams are also advised to use. Using pain killers for a long time is not good for health. It has some side effects. Only taking medicines will not solve the problems. Sometimes doctors prescribe vitamin D and necessary supplements, essential to make the bones strong. You can get that from natural resources like sunlight and rays. Sometimes doctors advise taking a spinal injection. It helps to reduce inflammation which causes pain. There is a certain dose that is needed to follow. Don’t take any medicines without consulting a doctor.


If your problem is severe and cannot be cured in any other way, then doctors’ may opt for back surgery. Normally, a bulging disc on a nerve is needed to be operated. Laminectomy and Spinal Fusion are some of the other treatment procedures.

Physical therapy

Taking physical therapy can improve the condition. The therapists will guide you on how to sit, stand and move. Some specialized exercise and stretching will help you increase your strength, endurance, and flexibility. Though it is not easy to move when you are experiencing pain but a short walk, yoga, swimming, aerobic exercise, and water exercise will help to prevent future pain and problems. Exercise loosens the tense and stiff muscles and releases endorphins. Endorphins are natural hormones in our body. This hormone helps to block pain signals to your brain. It is helpful to lessen anxiety, stress, depression, and pain. There are also a few hands-on or massage therapies to relieve.

Talk therapy

Though it sounds strange but physical problems can be triggered by psychological problems as well. Cognitive behavior therapy is useful for this case to remove negativity and helps to think positive.


Here, a special machine is used to track your heart rate, blood flow, and muscle tension. It trains your brain to control the response to pain. It has no side effects. Sometimes pain intensity can be reduced by almost 30%.

Apply cold and hot pads

If you are feeling pain and inflammation from an injury, apply ice or cold pad within 24-48 hours. Apply it for about 20 minutes several times a day. The cold press provides relief for intense and sudden back pain. It numbs the pain. After that switch to a heating pad. Apply a warm or heat pad on the problematic area. It helps to increase the blood flow and helps to relax. Before using check the temperature to avoid skin or tissue burn. Don't go to sleep while using a heating pad.

Stretch/ yoga

There are a few steps to stretch or yoga which improves the patient's condition. The Touching the Toes, Cobra Pose, Cat-Cow Pose, and Child's Pose can help to reduce pain. Try to do each pose for 30 seconds or as long as you feel alright. Don’t do any of this if you feel more pain. Stress is a key problem for different types of diseases. It causes muscle tension and spasm. Yoga is very helpful to release stress and increase flexibility. Meditation, deep breathing, guided imagery, and progressive muscle relaxation are advised by experts. The muscles on the abs and back give support to the lower back. So, some specific or targeted exercises are needed for these sections. Tight hamstrings can cause lower back pain. Hamstring stretching should be done twice a day to release stiff muscles. Overweight is another problem for back pain/back problems. So, reduce weight by exercising and staying active.

Wear proper shoes

Wearing inappropriate and uncomfortable shoes cause back pain/back problem. Wearing high heels for a long time is bad for body alignment. It creates a problem for neck, spine, knees, and toes. Wear flat shoes which fit you correctly and also support the feet and legs. Foot specialists can advise getting the perfect shoes for you.

Avoid smoking

Smoking affects every part of your body severely. It causes the blood vessels to constrict and reduces the blood flow. It triggers many complications including back pain/back problems.

Nerve stimulation and acupuncture

Certain treatments like nerve stimulation and acupuncture/ acupressure can be helpful for extreme conditions. Transcutaneous Electrical Nerve Stimulation (TENS) is another method where mild electric pulses are used in the nerves to block incoming pain. Take experts’ advice before any session.

Back pain is painful and intolerable. So, consult a doctor as early as possible and follow his/her advice devotedly. If you require therapy sessions, make sure you’re in the vigilance of an expert.

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