Tired of back pain? Try these simple tips to get back to normal

Back pain! It is just heard everywhere. Almost every adult experiences some form of moderate to severe back pain at many instances. Back pain has different facets. It can be a temporary pain that reduces on its own, to chronic pain caused by disc bulge, inflammation of spine, etc. Back pain may bite you any time.

Back pain may affect your work schedule or daily activities. When your back pain or sciatica pain hurts you so much, you obviously think about popping an analgesic! Remember, frequent or regular intake of pain killers has serious side effects.

Sciatica pain:

Sciatica is different from common lower back pain. It refers to inflammation of the nerve that travels along spine, hip, thigh to foot. When you feel too much pain in your ankle as you wake up, you sciatic nerve is affected. Stretching your leg and hip muscles provides you short term relief from sciatica.

Back pain - how to get permanent relief

Here is the list of simple tips to get rid of back pain.

Quick Relief from Back Pain


Sitting for hours hurt your back. If you sit for more than 8 hours a day, with in 2 or 3 years, you may develop disc bulge. Sitting compresses the spine disc and cause pain.  Just move when you feel your back hurts.

Epsom Salt

Epsom Salt bath is not a new technique to get rid of back pain or muscle spasm. It has been practiced for ages. Soak yourself in a tub of hot water after dissolving a handful of Epsom salt. You can also dry heat the salt in a pan and make a poultice or wrap. Gently massage the wrap on the painful area. In few minutes you will find relief from pain.

Epsom Salt as home remedy for back pain.

If you don’t have Epsom salt handy, go for crystal salt.

Warm Oil Rub

Oil massage lubricates your joints and strengthens the muscles. You obviously need some help with this! Heat oil (preferably sesame oil or olive oil) in a pan and gently rub it on the spine.


Stretching is the best way to fuel your tired muscles. Stretching helps you stay flexible. Do some simple stretches to alleviate pain. When your muscles and ligaments are flexible, it prevents back injury and pain. Do some side stretching, leg stretch, calf stretch, etc. When your spine hurts, don’t do forward bending.

Check your shoes

Often, back pain is associated with wrong footwear. High heels, tight fitting shoes, etc hurts your back and pain pop-in to show that you have some form of discomfort.

Sleep in right position

If you have episodes of pain aggravating when you wake up, either your sleeping position is wrong or you suffer from sciatica. 

Right posture to help you with your back pain.

  • If you sleep on your side, place a pillow in between your legs.
  • If you sleep on back, place a firm pillow under your knees.

Posture to help you relieve your back pain

  • Don’t use soft mattresses! Go for firm mattresses to keep the spine erect.

Long Term Solutions to Back Pain

long term solution to get relief from back pain

  • Check your weight – if you have a big belly, your back cannot support the extra weight and it strains. Losing weight makes the best solution to get rid of back pain.
  • Maintain good posture
  • Don’t be a potato couch and stay active.
  • Get some physical workout in any form. It can be yoga, workout at gym or even walking.  Swimming is the best exercise to get rid of pain and stay fit and healthy.
  • Get some sun exposure every day to get vitamin D, which is responsible for absorption of calcium

In case of acute pain, your pain will subside in a few hours to few days. When you experience repeated episodes of pain or aggravation of pain, it is mandatory to visit a doctor and get your condition diagnosed. Back pain in many cases is a sign of chronic condition! Early diagnosis and appropriate treatment prevents worsening the condition.