Why does my back hurt so bad?

Possible reasons include muscle strain, poor posture, injury, or underlying medical conditions like disc herniation.

Why is back pain so painful?

Back pain can be excruciating due to the complexity of the spine, which supports the body and is involved in nearly all movements.

What is the strongest pain relief for back pain?

Options include prescription medications like opioids or muscle relaxants, but non-drug therapies like physical therapy and injections can also be effective. Always consult a healthcare professional for personalized advice.

What are the Best Ways to Reduce Back Pain?

Are wrong sleep positions and long working hours causing you backaches? You can make some effective changes in your routine to reduce your back pain or, at the very least, keep it from worsening, even if determining the exact cause of back pain can be challenging.

Pressure release, strain reduction, spine protection, and muscle building need your attention. By making a few simple daily habit changes, you can keep your back healthy and pain-free for a long time.

Sleep Better

Sleeping can be a real task when you have a nagging back pain. The discomfort can keep you tossing and turning in bed all night, and when you don’t get enough sleep, your back may feel worse. It’s a vicious circle. Wrong sleeping positions can also aggravate back pain. Sleeping on your side during a backache is very effective. You can place a pillow between your knees to keep the spine neutral. Similarly, if you are a back sleeper, you can place the pillow underneath your knees to avoid further stress on the spine and keep it well aligned.

Keep a Good Posture

Slouching could be better! We all have heard this line at least once, especially from our grandparents, because obviously, they knew better. It shouldn’t be surprising that slouching in front of your television, computer screen, or video game console is terrible for your back. The spinal consequences can start early.

A graphic art representing correct and incorrect back posture while sitting on a chair

Make an effort to limit the time you and your kids spend gaming. Practice good posture while you play and take regular breaks. Most importantly, swap out some of your screen time for more physically active activities. Using the right pillow also leads to good posture. Get a pillow that supports you according to your sleeping position.

Change Your Footwear Collection

High heels are the most attractive until you know what you put yourself through in the long run. That’s right. What your feet wear also impacts the health of your spine. Wearing uncomfortable footwear with no arch support, such as flip-flops and cushioning like flats, can misalign your spine. High heels create extra pressure on the spine to support your ankles while you walk as much as possible.

Prolonged use of high heels will cause back aches and weaken the spinal support. Buy footwear that supports the natural arch of your feet and keeps you comfortable for longer hours. Get shoes that prevent your feet from being sore while working out.

Do Stretching Exercises

Walking, exercising, or even moving may seem next to impossible when you have pain radiating from the back of your body. But sometimes, it’s the physical movements that do the trick! Physical exercises like stretching, yoga, aerobics, short walks, and other light activities can help eliminate back pain. These may loosen tense muscles and release endorphins, the brain's natural pain relievers. Exercising won’t hurt you anyway. It will keep future back pain episodes away and your body weight in check, bringing us to our next tip.

Woman doing exercise with cross-body toe touches in two steps

Manage Your Diet

Our eating habits could be better as we continue our work-a-day lives. What you eat can highly contribute to your back problems. A diet low in whole grains, dairy, and fruits can make you susceptible to chronic back issues. High-calorie intake with unnatural sugar can be concerning for spinal aches.

Hence, add fiber-rich foods to your diet, eat whole grains, fruits, and vegetables, consume spices like turmeric and black pepper, and drink green tea at least once daily. Such an anti-inflammatory diet may help reduce pain.

Keep Your Body Weight in Check

We are not pointing out any personal choices here, but dropping a few is always good for your body. A balanced body weight during pregnancy keeps you away from plenty of issues. It keeps your heart healthy, your immune system intense, your stamina high, and your mood pleasant.

Overweight woman measuring her waist with a tape measure

Extra weight puts more pressure on your muscles, and since the spine supports your entire body structure, it might become tilted and stressed unevenly. Your back may lose its natural curve, and the spinal support may weaken over time. So, hit the gym, run miles, cycle, box, dance, or do whatever floats your boat—just keep healthy!

Quit Smoking

You should quit it anyway! As for the back pain issue, smoking impedes blood flow to the discs that cushions your vertebrae. This can weaken the disc very fast. Smoking also minimizes calcium absorption and the growth of new bone, making them weak, brittle, and much more prone to fractures. So, if you wish to walk up straight and not crouch as you age, put out that cigarette now!

Train Your Core Muscles

Your lower back is under the stress of supporting your entire upper body. Surrounding muscles in your back need to be toned to support your spine and reduce pressure on your lower back. Our core muscles are rarely used during everyday activities, so they need to be toned through specific, targeted exercises. Take a few minutes each day to do some simple core exercises.

Apply Heat and Ice

If you don’t feel like getting out of bed and your back pain is slowing you down, try using hot or cold packs to soothe or reduce swelling. Cold may provide a numbing effect for sudden, intense back pain.

A heating pillow can soothe an achy back by increasing blood flow, which enables healing. You can place warm pads on your back for a few minutes or use an ice pack. Wrap the pack in a towel and gently put it on your back. Keep it for about 20 minutes and move it over the affected area. This will reduce any pain or inflammation from an injury.

Also Read:

Can A Pillow Help in Alleviating Back Pain?

Read Now

Try Back Massages

Body massages are bliss! It is so relaxing and soothing. Massage may offer short-term benefits for lower back pain. Soft tissue massage can involve kneading, friction, gliding, vibration, or percussion techniques. A person may use massage in conjunction with other treatments. Soft tissue manipulation encourages mental and physical relaxation through the release of endorphins. Manipulation may involve hands or a mechanical device.

Final Thoughts

These simple changes in your daily routine can significantly alleviate and prevent back pain. From improving your sleep posture and maintaining good spinal alignment to staying active with stretching exercises and managing your diet, these habits can make a difference.

Remember, minor adjustments like choosing supportive footwear and quitting smoking can contribute to a healthier back. Taking proactive steps to care for your spine and overall health will relieve discomfort and ensure long-term wellness. Embrace these tips and enjoy a life with less back pain and more vitality!