10 Expert Tips to Relieve Back Pain

tips to relieve back pain

10 Tips to Relieve Back Pain and Provide Lasting Relief

Are you tired of the persistent discomfort that comes with back pain? If so, you’re not alone. Back pain affects millions worldwide, often hindering daily activities and diminishing overall well-being. In this comprehensive guide, we delve into practical and effective strategies to alleviate back pain and promote a healthier, more comfortable life.

Tip #1: Avoid Prolonged Sitting

Your body was NOT designed to sit all day. Slouching increases the forces transmitted through your low back TENFOLD.

Less sitting = 10 times less force on your painful back.

Because most of us slouch when we sit, the muscles that support our spine (“core muscles”) are very weak, making it even harder to support our backs.

Limit sitting to 20 minutes at a time (then take a break by standing or walking). When you do have to sit, be sure to sit upright, preferably with your back supported by a chair. 

Tip #2: Check Your Footwear

Sandals, flip-flops, high-heels and hard-bottom shoes are all proven to add pressure and stress on your spine.

Wearing comfortable, cushioned shoes can decrease the force through your low back by 20-25%.

Imagine how you would feel with 25 times less stress on your back? Remember that poor footwear choices have a cumulative effect. Pressure builds up over years eventually causing a weak and stiff back around age 40.

To decrease stress on your back, be sure to wear comfortable, cushioned shoes that do not have heels.

Tip #3: Bending With Your Knees

Most people bend over with their back and forget to bend their knees and hips. When you bend with your back, you place a lot of stress on your low back, even more than when you’re sitting and slouching in a chair!

To take the pressure off your back, be sure to bend with your knees. If you need to get something off the floor, bend with you hips and keep your back straight and stick your buttocks backwards (just like performing a squat).

Tip #4: Check Your Sleep Position

Out of all our tips to relieve back pain, this one typically gets the QUICKEST results. We spend anywhere from 6-8 hours in bed every night. It’s important to keep your spine supported to decrease stress and pain.

The best way to support your back while sleeping is by using pillows. If you are a BACK SLEEPER: Add a pillow under your knees. If you are a SIDE SLEEPER: Add pillows between knees AND ankles.

Note: Avoid sleeping on your stomach. This position will wreak havoc on your spine and shoulders. It puts all of the joints in poor positions! Even if this position doesn’t hurt now, you are setting yourself up for pain and spinal deterioration In the future. 

Tip #5: Work On Your Abs

Having a six pack does not mean you have the abdominal muscles needed to support your back. In fact, even the US Army is phasing out sit-ups because they increase the risk of back injury.

So how do you get strong abs? Try planks.

To safely strengthen your abdominal muscles, do planks, making sure your back is flat and buttocks down. If you haven’t done a full plank in a while, start with your knees on the ground. 

Tip #6: Check Your Mattress

You spend a third of your life in your bed. Using an old mattress can put a lot of stress on your spine.

When was the last time you bought a new mattress? Without knowing more about you, it’s hard to recommend a specific mattress. However, if your mattress is older than 5 years, it may be time to make a change.

Invest in a mattress that is comfortable for your spine. Change your mattress out every 5-10 years. 

Tip #7: Stay Hydrated

A major error that may contribute to discomfort and drain your energy is insufficient hydration. Dehydration can result in muscle aches, pain, fatigue, and dizziness.

Ensure you drink enough water throughout the day. Steer clear of excessive caffeine consumption, including coffee, tea, alcohol, and energy drinks, as these can exacerbate dehydration.

Tip #8: Use Ice And Heat

One of the most frequently asked questions is about using ice or heat for relief.

Warmth and heat is effective for easing stiffness in muscles and joints, particularly beneficial in the morning when you’re feeling stiff.

On the other hand, ice is beneficial after physical activity or in the evening when experiencing back pain.

While it’s hard to provide personalized advice without knowing your specific situation, a practical approach is to try both ice and heat. Stick with the one that brings you the most relief!

Tip #9: Avoid Carrying Things On One Side

Whether it’s a work bag, purse, or shopping bag, you should switch which shoulder is doing all the work. Another thing to make sure of it to always wear backpacks on both shoulders.

If you carry your bag on the same side every day, not only may be you muscle tension but you could end up causing a small curve in your spine.

Tip #10: Consult A Back Pain Expert

The quickest way to address back pain is to see a physical therapistThey will attentively listen to your experiences, examine your back to identify the root cause of pain and stiffness.

Following this assessment, the physical therapist will devise a personalized plan to alleviate muscle discomfort, improve joint flexibility, and strengthen your body. By integrating these back pain relief tips with sessions with a hands-on physical therapist, you can expect a significant reduction in both back pain and stiffness.

Back pain is one result of bad daily habits. Be sure to check out our other guide: 7 Easy Tricks for Knee Pain

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Patient Testimonials

D Cav
D Cav
I cannot praise Panetta Physical Therapy enough! The staff is absolutely amazing. I've battled back pain for my entire life, and I honestly never believed I could find relief. However, thanks to Steve and the team, my life has taken a remarkable turn for the better. I am sincerely grateful for everything they've done for me and for the comprehensive care they provided. They didn't just address my specific problem; they took a holistic approach to my health. Today, I feel a million times better, and I owe it all to their expertise and dedication. If you're in need of physical therapy, don't hesitate to visit Panetta – you won't regret it!
Daniel Py
Daniel Py
This is a great place to go for physical therapy, very knowledgeable staff, and a nice large area to accommodate everyone who comes in. They do a good job having enough people for everyone who's doing therapy so you don't feel like you're being ignored. My only real complaint would be against whomever owns the business, in that there's fairly high turnover because they don't seem to pay their staff enough. This is sad to me, considering how skilled the therapists are, and how well they've treated me. I hope they see this and decide to improve things for all the great people who work there, before no one wants to anymore.
Robert Kohr
Robert Kohr
I came to Panetta unable to rsise my left arm. After working with Jen, she managed to loosen it up, restore function, and allow me to do pushups once again. Thanks for your hard work and making me feel better!
Gloria Portela
Gloria Portela
Philip Balcer is a great physical therapist. As my first time in therapy, he was excellent and I felt well taken care of. The entire staff was very friendly and I would absolutely go back again.
Cory Rabiea
Cory Rabiea
Highly recommended. Referred to Panetta PT through an acquaintance. Had a nagging hip/glute pain that would not let up for weeks and eventually decided to go to Panetta at their Glen Cove location. Steve was able to identify the underlying causes of my injury (hip tilt/unevenness causing tendonitis) and worked with me to correct my behavior and then rehab the injury. Three months later, and I am fully rehabbed and ready to resume my normal workout routine. Steve and Josh both were so instrumental in helping me develop new routines to get me on the mend, and I couldn't be more grateful for both of them.
Kaire Vung
Kaire Vung
Jennifer at Panetta Physical Therapy is absolutely an amazing physical therapist. Jennifer (and her team) took great care of me - she was so attentive to my injury and concerns, took the time to explain the treatments and provided me with home exercise and tool to help me make progress. I would not have recovered from my ankle surgery so quickly without Jennifer - THANK YOU! Last but not least, the facility is great and all the staff are super friendly and kind.
Spyro Markoulis
Spyro Markoulis
When I had my hip surgery I didn’t think I’d be anywhere near the level I was playing at. But thanks to the dedication to Phil, rich and all the crew, they really helped me get back to where I needed to be in order to continue my collegiate career. Still a long road to go but Philip and crew put their full effort into making you recover 100% with no setbacks and if it wasn’t for him I probably wouldn’t even be walking yet.
leila brooks
leila brooks
I was very impressed with your facility and caring staff. Dr. Phil is a proficient therapist. His patience and expertise are beyond compare. I am now pain free and able to get on with my life The interns Ari ,Carlos. Eddie and Constantine are very helpful and instructive. The front desk, Kimberly and Linda are always personable and informative I definitely will recommend Pannetta Physical Therapy.

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