Back Pain

9 Tips to Deal with Back Pain

Did you know globally, 540 million people suffer back pain at any given time? According to The Good Body, at least once or more during the year, back problems affect 80% of Americans. Around 8% of adults over 18 experience chronic back pain that severely restricts their daily activities. Americans also spend about $50 billion in yearly healthcare expenses due to it. 

So, these statistics clearly show that back pain affects your health and finances. To help you take control of your discomfort, we’ve gathered nine practical tips for dealing with back pain.

Maintain Good Posture

Good posture affects your appearance and plays a crucial role in preventing back pain. When we sit or stand improperly, we place undue pressure on our spine, which can cause discomfort and, over time, lead to injuries.

To embrace a healthy posture, visualize a string attached to the top of your head, gently pulling you upward. This mental trick will help you maintain a straight back, relaxed shoulders, and an uplifted head. When sitting, choose a chair that supports your lower back, and position your computer monitor at eye level to prevent neck strain.

Use Topical Solutions

Topical pain relief products, such as creams and gels, provide almost immediate, targeted relief right where you need it most. Natural ingredients like menthol and capsaicin create a comforting warming or cooling sensation that helps ease muscle aches.

One fantastic option in this category is Bliss CBD, a clinical-grade, CBD-infused endo-relief cream. CBD, short for cannabidiol, is a natural compound derived from hemp plants, known for its pain-relieving and anti-inflammatory properties. Bliss CBD harnesses these benefits to relieve back pain while promoting relaxation and overall wellness. You can order such products online to get them conveniently. 

Perform Gentle Exercise

Gentle exercises like yoga and pilates can help soothe back pain. These low-impact exercises can help alleviate pain and prevent further episodes of back pain by strengthening the muscles that support the spine and increasing flexibility.

Incorporating these exercises into your daily routine may seem challenging initially. Still, the key is to start slowly and listen to your body. Consistency is crucial; even just a few minutes a day can make a difference. 

Before getting into a fitness routine, however, consult a healthcare professional. They can guide you in choosing the right exercises and ensuring you’re practicing them safely, especially if you’re dealing with severe or chronic back pain.

Try Heat and Cold Therapy

Finding relief for back pain can be difficult, but there’s a simple solution you might still need to try – heat and cold therapy. This dynamic duo works together to reduce inflammation and soothe aching muscles, making it a go-to solution for many people.

Here’s how you can harness the power of heat and cold therapy:

Step 1: Apply a cold pack for 15-20 minutes

  • Numbs the painful area
  • Reduces inflammation

Step 2: Switch to a heating pad for 15-20 minutes

  • Relaxes tight muscles
  • Promotes blood flow

In the case of severe pain, switching back and forth between the two treatments can be extremely helpful. So, the next time you struggle with back pain, try heat and cold therapy.

Build a Strong Core

A sturdy house needs a strong foundation; the same goes for your body. Your core – the muscles surrounding and supporting your spine – is vital in preventing back pain. When your core is strong, it takes the pressure off your spine, reducing the risk of discomfort.

To strengthen your core, consider incorporating these exercises into your routine:

  • Planks: Builds overall core stability 
  • Bridges: Targets lower back and glute muscles 
  • Abdominal curls: Strengthens the abdominal muscles

These core-strengthening exercises can help you live a pain-free life by increasing your overall muscle strength and stability. So, roll out that exercise mat and embrace the power of a strong core – your back will thank you!

Keep a Healthy Weight

Carrying a heavy backpack all day can be exhausting, right? The same holds for carrying extra weight on our bodies, particularly in the midsection. This added burden places unnecessary stress on the spine, often leading to back pain.

Adopting a balanced diet and incorporating regular exercise into your routine are essential to achieving and maintaining a healthy weight. You don’t have to navigate this journey alone; seeking guidance from a healthcare professional or nutritionist can make all the difference in finding the right approach for your unique needs.

Prioritize Proper Sleep

It’s no secret that sleep is essential for overall health, but did you know it also plays a crucial role in the healing process, particularly when it comes to back pain? Ensuring you get 7-9 hours of quality sleep each night gives your body a chance to recover from the day’s stressors and repair itself.

A supportive mattress and pillow can make all the difference in maintaining proper spinal alignment as you sleep. Don’t be afraid to invest in high-quality products for your bed to help you sleep soundly. 

Keep Calm and Carry On

Stress can wreak havoc on our bodies, and one area where it often makes its presence felt is our backs. Tense muscles and painful spasms can be the unfortunate result of unmanaged stress, but the good news is that you can take control and keep stress at bay with some simple techniques:

  • Meditation: Calms the mind and promotes relaxation
  • Deep breathing exercises: Helps release tension
  • Spending time in nature: Connects you with the natural world and its calming effects

Reach Out for Expert Help

If your back pain persists or worsens despite implementing these tips, it’s time to call in the experts.

A healthcare professional can assess your unique situation, recommend appropriate treatments or therapies, and help you create a personalized plan designed to manage and prevent back pain in the future.

So, don’t be afraid to seek help – collaborating with a healthcare professional can make all the difference in achieving a pain-free and fulfilling life.


Overcoming back pain requires a multi-faceted approach, including proper posture, stress management, and exercise. By incorporating these tips into your daily life, you’ll be well on your way to a pain-free existence. Remember that if your back pain lasts or worsens, it is imperative to talk to a doctor. Embrace these strategies and reclaim your comfort, health, and well-being.