Back pain is a major complaint that affects many people worldwide. At least 30% of Americans will experience back pain in their lifetime; it is a common condition that can be caused by many things. It is also one of the most common reasons why people call out of work. There are ways, however, to combat back pain and relieve it naturally.

The first way to relieve back pain naturally is to change your sleep position. Poor quality sleep doesn’t just affect our mood and ability to focus, but it also can cause back pain. A restless night’s sleep can make your back feel sore the next day. However, there are things you can do. If you like to sleep on your back, try putting 1 or 2 pillows under your knees for support. If you are a side sleeper, try bending your knees and putting a pillow between them. These ways can improve your quality of sleep and reduce the strain on your back.

The next way to relieve back pain naturally is to use heat/cold. The use of heat and cold is pain-relieving and has an analgesic effect. There are many ways to apply heat/cold. For example, you can use a hot or a cold pack. Be sure to use these methods strategically, however, as the use of heat and the use of cold have different effects; heat increases blood flow, and the cold reduces blood flow. Also, be sure to use these methods safely. Apply them for 15 – 20 min intervals, don’t fall asleep with them on, and be sure to apply a protective barrier between the hot-cold source and your skin before use.

Another way to relieve back pain naturally is to use topical gels, rubs, and sprays. There are many different brands you can try; it’s important to find what works for you. These gels can provide temporary pain relief to the area they are applied to.

The fourth way to reduce back pain naturally is through exercises that strengthen and stretch the back muscles. Exercise helps improve blood flow and nutrition to the muscles and vertebral discs. Stretching increases the flexibility of the muscles in the back and lower extremities. These activities reduce back pain and improve the strength of the back muscles. Strengthening the core can also reduce the effects of back pain.

The fifth way to reduce back pain naturally is to consume anti-inflammatory foods. Anti-inflammatory foods allow for a build-up of antioxidant and anti-cancer agents in the blood. This helps to reduce pain and can relieve back pain naturally. You can make turmeric milk or drink green tea for quick anti-inflammatory boost.

The sixth way to reduce back pain naturally is to get in the water. Any body of water would work, whether it is a pool or the ocean. Swimming is an excellent full-body and cardio workout. Exercises performed in water rather than on land are easier and swelling can even be reduced due to properties such as buoyancy and hydrostatic pressure.

The seventh way to reduce back pain naturally is to find you joy! Chronic pain can not only be debilitating but can also alter your mood and inhibit mental function. Finding activities, you love and engaging in them may reduce stress and pain. So, by finding your joy, you can relieve pain. Try doing 3 things every day that make you feel happy.

There are many more, but hopefully this helps get you on the journey to reduced back pain and getting “back” to prior level of function.