back pain


(1) Cold and heat. These two methods are still the cornerstone of relieving pain for certain kinds of injuries.

(2) Physical therapy and occupational therapy. Physical therapists guide you through a series of exercises designed to preserve or improve your strength and mobility. Occupational therapists help you learn to perform a range of daily activities in a way that doesn’t aggravate your pain.

(3) Mind-body techniques. These techniques include meditation, mindfulness, and breathing exercises (among many others). They help you restore a sense of control over your body and turn down the “fight or flight” response, which can worsen chronic muscle tension and pain.

(4) Exercise. Examples can be gentle aerobic activities such as walking, swimming, or cycling.

(5) Music therapy. Listening to any kind of music can distract from pain or discomfort.

(6) Therapeutic massage. Massage can ease pain by working tension out of muscles and joints, relieving stress and anxiety, and possibly helping to distract you from pain.

(7) Yoga and tai chi. These two exercise practices incorporate breath control, meditation, and gentle movements to stretch and strengthen muscles.

back pain


(1) Get enough sleep

Pain is the number one cause of insomnia. Inadequate sleep will make back pain worse. To treat the many forms of sleep problems that accompany chronic lower back pain, many options are available such as medication, relaxation techniques and other behavioural and psychological techniques. Often a combination of approaches will work best.

(2) Exercises

Core muscles of the body, the ab and back muscles, don’t get much use during normal daily activities. However, they play a critical role in supporting the lower back.

(3) Soothe the Pain with Ice and Heat

Back pain almost always comes with some level of inflammation, and ice is the best natural way to reduce it. Ice also helps by acting as a local anaesthetic, and by slowing the nerve impulses, which in turn interrupts the pain-spasm reactions between the nerves in the affected area. Heat application has two primary benefits: 1) it helps blood circulate in the affected area of the low back, and blood brings healing nutrients, and 2) it inhibits the pain messages being sent to the brain.

(4) Release your endorphins

Any activity that gets your blood pumping for a sustained period will release pain relieving endorphins into your system. Try to incorporate any form of exercise that is tolerable into your daily routine e.g walking, if the pain is not too severe. In addition to exercise, other activities can also help release endorphins, such as massage therapy, breathing deeply, meditation and acupuncture.

back pain


Performing exercises can prevent injury, increase stability and improve flexibility. If anyone is experiencing lower back pain that is severe and does not go away with gentle stretches and exercises, the exercises should not be continued and the person should go an see a doctor.

Listed below are 10 exercises to strengthen the lower back:

  • knee-to-chest stretches
  • lower back rotational stretches
  • bridge
  • pelvic tilt
  • draw-in maneuver
  • cat stretches
  • lying lateral lifts
  • supermans
  • seated lower back rotational stretches
  • partial curls

If any of the back exercises cause severe back pain, exercises should not be continue and the person should see a doctor.