Methods for Treating Common Back Pain

If your back pain does not require medical attention, i.e., if you feel you overexerted the muscles, you can perform a few actions at home, too, perhaps relieve your pain. The standard treatments include bed rest, pain remedies, cold or hot pads, massage, relaxation, and so on.

Sometimes, pain relievers can help reduce the pain when we pull the muscles. Common over-the-counter meds include ibuprofen, aspirin, or meds with acetaminophen included. You should avoid taking ibuprofen and aspirin combined to treat common back pain. In addition, if you have asthma, allergies, or polyps, leave ibuprofen and aspirin alone.

Cold packs work well, yet you should avoid using cold packs if you have conditions such as rheumatoid arthritis or related symptoms. Cold packs can reduce back pain; otherwise, if you allow the packs to remain on your back long enough to reduce muscle spasms, pain, or inflammation. Leave the cold pack on the area where your pain is for at least twenty minutes.

Later you can apply hot packs to the area. Avoid placing hot packs over areas where scar tissue is present. In addition, if you have poor circulation, avoid placing hot packs in this area. Leave the hot packs on your back for at least twenty minutes as well. Since experts believe that the pads are unsafe, do not use heating pads. You can take a hot, steamy bath or shower or purchase hydrocollators and place them in the area. You can find hydrocollators at pharmacies, or areas where medical equipment, meds, etc., are sold.

If your muscles are tight, you may benefit from a massage. If someone you know is willing to give you a massage, ask them to rub the area gently. Otherwise, you may find local massage therapists who offer affordable treatment in your area. If the massage increases your pain, ask the person to stop. You may need medical treatment. You should avoid massages if you have fallen and injured your back or if you were recently in an accident. Seek medical help first.

You can also relax the back if your muscles are tense. Relaxation promotes wellness since the muscles can rest from over-exertion.

To avoid complicating common back pains, you should move around at least 20 minutes each day. We sit, lie on the back, stand, walk, etc., which all apply gravity pressure to the spine throughout the day. We can learn proper sitting strategies to avoid complicating common back pain.

You can roll a towel up and situate it at the lower back and on your chair when sitting. This will provide lumbar support. If you have certain conditions, however, avoid using such support. Conditions such as spinal stenosis or spondylolisthesis can become irritated if you use back supports in such a way.

When you sit, try to use a chair with armrests to use the rests to lower yourself in position. Avoid placing the legs directly “in front of you,” and do not bend when you lift yourself from the chair. Avoid twisting when rising from a seated position as well.

To minimize back pain, you should avoid sitting for long hours. Walk around in intervals if you have a job that requires you to sit for long hours. When you sit, try to position your knees so that they are somewhat above the hips.

Every day’s back stress can be reduced, yet if you try remedies at home or work and the remedies fail, you may need medical advice. 


A wealth of knowledge and passion is brought with dual degrees in Naturopathic and Chiropractic. A proud family man, he is devoted to his wife and two children.