What Are Ways To Relieve Chronic Back Pain?

What are some ways for you to relieve chronic back pain?

  1. Meditation
  2. Aerobic exercises
  3. Get enough sleep
  4. Use ice packs and heating pads
  5. Eat healthily
  As we grow older, our bodily functions may not necessarily be the same as they were before. We may find ourselves requiring more hours of rest. If we’re practicing a sedentary lifestyle, this can further worsen conditions like chronic back pain. The best way to relieve chronic back pain by yourself might take a while to accomplish. But as long as you’re determined in eradicating this painful sensation, then no task is too difficult for you to manage. Suffering from chronic pain is not a joking matter. People with this condition may find themselves unable to perform basic activities which they were able to in the past. If you’re one of these people, then these home remedies may be for you.  


A woman meditating Apart from helping you become more relaxed, meditating helps you reduce the tension present in your back muscles. Instead of focusing on the pain, meditating allows you to redirect your mind towards more calming and positive thoughts. For example, simply looking at a pot of plants for a specific time period can already help your entire body relax. This is because you’re diverting your attention away from the pain - which may further increase the more you think about it. Spending a few moments in meditation also helps you decrease your heart rate and reduce your stress levels.  

Aerobic Exercises

Aerobic exercises promote better blood flow to the muscles in your back area. Especially if you’re recuperating from an injury, the blood flow can help in strength restoration in this part of the body. Simple aerobic exercises such as walking around the house, or swimming, if possible, are helpful activities. You may not want to begin by doing high-impact aerobic exercises which may cause further strain. Keep in mind that you don’t want to yet engage your spine in activities that may cause further injury. Stick to low-impact movements first before moving on.  

Get Enough Sleep

A man getting good sleep Getting enough sleep these days seems to be impossible, especially with a hectic lifestyle. However, you should know that frequently-interrupted sleep is also linked to chronic pain. This is because sleep deprivation may make the pain more sensitive. If you can’t get around 8 hours of sleep in the evening, try taking 40-minute long power naps throughout the day. Compound this remedy with doing aerobic exercises. The latter makes you more tired, which may, in turn, help you fall asleep better at night.  

Use Ice Packs And Heating Pads

Ice packs are typically applied directly after your back has experienced stress. This helps relieve muscles in the area. On the other hand, heat therapies are more effective for back pain which persists for more than 12 weeks. Heating pads are inexpensive and readily available. It’s effective for conditions like herniated discs, back sprains, or pain caused due to pulled muscle fibers.  

Eat Healthily

A couple cooking healthy food Sometimes, the best remedy for back pain takes place when you engage in a drastic lifestyle change. You may not notice it in the beginning, but the quality of food you eat also affects your back health. Green, leafy vegetables contain pain-relieving properties. You may want to pay attention to spinach, lettuce, or broccoli. Incorporate them with other kinds of fiber-rich whole-foods such as wheat bread or proteins like chicken or fish. Other foods with anti-back pain inflammatory properties also include nuts of any kind and beans.  

Key Takeaway

Some ways you can relieve chronic back pain include adopting a healthier diet, doing aerobic exercises, getting enough sleep, and using simple materials such as heating packs. It’s always best for you to practice these remedies in combination with each other for the best results.

Written By: Dr. Benedicto Luz Adorable III

Dr. Ben is the CEO and Founder of Philippine Chiropractic Healthcare Specialist. He has a Doctorate Degree of Chiropractic from Parker College of Chiropractic.

To read more about Dr. Ben, click here.

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