Imagine a world without back pain , there’s no grumpiness when the massage tool loses its power or you get side eyed from your spouse when you request “just just one back rub” there’s no need to remember where you put the Ibuprofen. A hard-to-imagine reality, right?

It turns out that chronic back pain can be treated. A recent study found that 39% of adults across the U.S. reported experiencing back discomfort in the past three months.

Relieving back discomfort However, it takes some work and a lot of perseverance and patience.

What can cause back discomfort?

The Dr. Mindy Loveless, a physician who works at UW Medicine, says there are two different ways to look at the root reasons behind back hurt: physical activity that triggers it, like lifting and bending, and the structures underneath that are causing the pain, for example, arthritis.

“When I assess an individual patient, for example I am thinking of the structures within the spine which can cause discomfort, such as discs bones, joints, the supporting structures, and nerves” She says.

In essence, it’s some kind of action, either externally or internally that causes the back pain. back.

The reason for the pain could stem from more serious problems, like disc herniations and fractures, strain or sprain injuries, or the wear and tear that is a result of ageing. Certain of these conditions can create pressure or irritation on nerves in the spine and cause leg numbness, frequently called “sciatica,” explains Loveless.

Here are some common reasons for back discomfort, as well as some ways to begin getting some relief.


Unfortunately, the parents from those days were on the right tracknot standing up straight could, literally, be a smack to the back.

Today it doesn’t matter if you spot an image of your slumped posture while you’re at home relaxing or you notice yourself relaxing your shoulders at your desk The strain and tension strain can lead to difficult-to-see discomfort.

Loveless claims that upper back discomfort is often a result of the neck. Poor posture stresses the muscles supporting the head, or when neck joint arthritis, or any other problems in the cervical spine can affect the nerves that connect to the back this is referred to as “referred” back pain.


The constant overuse of muscles is another cause of back discomfort. It could be caused by anything like wearing heavy bags or backpacks every day. The wear and tear from this can cause herniated discs , or even a pinched nerve.

“Middle back pain, in the absence of a trauma injury, is usually caused by wear and tear type changes within the spine,” says Loveless. “It’s typically much less prevalent than lower or upper back pain.”

Some people are more likely to suffer wear and tear on their back particularly with conditions like arthritis. But, it could be caused by aging or high-intensity exercise, lifting, smoking or weight gain.

When it comes to injuries that are acute or traumatizing, an damage to your back can result in back discomfort. If you suffer a crash, fall or if you incorrectly lift something and then suffer a traumatic injury to your back may have lasting effects.


Unfortunately, aging is an influence on back health. Osteoarthritis-related diseases can cause the bones of the spine to rub against one the other, creating a sensation of stiffness or discomfort within the lower or neck area. back.

However, this doesn’t mean you’re going to live with an injured back regardless of whether you’ve got an extended family background of arthritis, or if you’ve had an back injury in the early years of your life. There are options to alleviate your back pain, regardless of the degree.

Four effective methods to help treat back discomfort at home

Whatever the cause of the pain, Loveless says most causes of back pain can be solved by exercise, medications, and postural adjustments.

“Often it takes longer than you’d prefer the discomfort to be gone however, it is possible to be cured,” she says.

Here’s how to get started.


The most effective method, Loveless says, is generally exercise or movement. In the acute phase it can appear as easy as a gentle stretch. When the pain gets better it is recommended to add more strength exercises as well as other types of movements.

“Regular exercise is essential to maintaining the health of your spine,” says Loveless. “In addition to aerobic exercises, I suggest doing exercises that help improve the endurance of your deep core muscles. This could include planks as well as other exercises. Being able to maintain a healthy body weight can help ease the strain and ease back ease.”

Some exercises and stretches that are gentle include:

Use pain medications (sparingly)

Pain medication over the counter is a popular method to alleviate back pain. Be sure to only take medication for a brief period of duration. If you take them for in excess, anti-inflammatory medicines could do more harm than beneficial. Non-steroidal anti-inflammatory medications (NSAIDs) may affect the renal, cardiovascular respiratory, and the gastrointestinal (GI) systems. Furthermore, when used excessively, they could increase the chance of having bleeding, high blood pressure and strokes.

Sometimes, these medicines are the best option to get pain relief, and that’s acceptable. Be aware of the dosage you’re taking to ensure you’re able to manage the discomfort over the long term.

Soothe yourself with cold and hot

Another measure of support that is effective for minor back pain is to alternate hot and cold presses. Make use of a cold press like an Ice pack, for no more than 15 minutes at one time. It is possible to do this often throughout the during the day for a couple of days. You can then apply the heating pad, a heated adhesive wrap or any other heating packs to the area affected, switching between cold and hot during the day, as required.

Establish an exercise routine

“For more persistent back discomfort, I advise patients to develop an exercise program that has a emphasis on aerobic exercise and strengthening exercises, while keeping their flexibility in check,” says Loveless.

It is possible to create an exercise regimen or plan that is a good fit for you, or talk to your doctor to see an occupational therapist who will aid in developing a treatment program specific to your needs.

When is the best time to visit the doctor to treat back pain

The extra support you receive isn’t always the only reason to consult a physician about back discomfort. If something doesn’t feel right it’s likely to be.

“I would suggest an examination by a physician for any symptoms such as severe pain, expanding to the legs and legs, weakness in the legs or if the patient is uncomfortable managing the discomfort on their own and need an evaluation from an expert,” says Loveless. “Additionally in the event of trauma or a possibility of a fractureregardless of whether it was traumatic or because of the low bone density of osteoporosis – the evaluation in the setting of a clinic is necessary.”

Loveless suggests that you seek treatment if there is any problems with bladder function or bowel functions, or if pain becomes worse during the night, or if you notice symptoms such as fevers and chills or an absence of sensation in the “saddle,” aka the region of the groin and in the inner thigh of the body, which typically connects with the saddle while riding the horse, it is imperative to be evaluated. The symptoms may indicate an issue that is more serious.

Finding relief

We’re all aware of it that we’d like there was an immediate and simple solution to heal from back discomfort. The pain is difficult to avoid, while treatment can take lots of effort (and the energy).

However, with a steady treatment you may find that in the future, you’ll be up and about your day pain-free.