Back pain is often caused by long hours of sitting, poor posture, or injuries. Luckily, chiropractors suggest simple self-adjustment techniques for quick relief. Let’s explore these easy and effective methods to help you feel better!
Method 1: Massage the back
1. Self-Massage
Applying pressure to sore or tight muscles can help release tension and promote relaxation. Find the trigger point, and if you can reach it, massage it using your fingertips or fists. Move in circular motions or knead back and forth over the sore spot.
You can also try pressing firmly on the trigger point with your fingertips, holding the pressure for anywhere between 10 and 100 seconds.
2. Use a Foam Roller
A foam roller can help with self-massage and fascia release, reducing pressure on muscles and tendons. Stand with your back against the wall and place the foam roller behind you. Roll back and forth to massage your upper and mid-back. If your back is very sensitive, start with a softer roller. As your muscles strengthen, switch to a firmer one.
To target the upper and mid-back, place the foam roller between your back and the wall. Apply firm pressure, then squat down and stand up, allowing the roller to massage your back while also working your leg muscles.
Avoid using a foam roller on your lower back. Lower back pain is often caused by tightness or strain in other areas, such as the upper back or legs. While rolling your lower back might bring temporary relief, it can also worsen the underlying issue and increase the risk of injury.
Method 2: Support your Body
1. Use a Lumbar Pillow
A lumbar pillow supports the natural curve of your spine and helps maintain good posture. Place one between your lower back and your chair while sitting at a desk. If you’re driving for long periods, using a lumbar pillow can also reduce strain on your back.
2. Support Your Knees with a Pillow
When lying on your back, place a pillow under your knees to keep your spine aligned and relieve pressure on your lower back. If you sleep on your side, put a pillow between your knees to reduce strain on your spine and hips.
3. Adjust Your Workspace
Set up your desk, chair, and computer at the right height to support good posture and prevent strain. Your feet should rest flat on the floor, your arms should be on the desk, and your elbows should form a 90-degree angle. When using a computer, position the screen at eye level to avoid neck strain.
Method 3: Stretch your back muscles
1. Wear Comfortable Clothing
Before stretching your back, wear loose, comfortable clothes that allow you to move freely. This helps you stretch your muscles more effectively without being distracted by tight or uncomfortable clothing.
2. Stretch Your Upper Back
Relaxing your back muscles is key to relieving pain. When the spinal muscles are injured, they compensate by tensing up, which often causes even more discomfort. Sometimes, the injury itself isn’t the main source of pain—rather, muscle tightness puts additional pressure on the spine. Try these upper back stretches:
●Sit or stand up straight. Squeeze your shoulder blades together as much as possible. Hold for 5–10 seconds, then relax;
●Sit or stand tall. Place your hands behind your neck, gently arch your back, and look up at the ceiling;
●Sit upright in a chair. Cross your arms over your chest and twist your torso to one side, then slowly turn to the other side.
3. Stretch Your Lower Back
Lie on your back with your knees bent and pulled toward your chest. Lift your head and reach toward your knees. Hold for at least 10 seconds, then relax. Repeat if needed until the tightness eases. You can also gently rock side to side for a light self-massage.
Other helpful stretches:
●Child’s Pose: Kneel on the floor, lower your upper body forward, and stretch your arms out in front of you. Hold the stretch;
●Figure-Four Stretch: Lie on your back, cross one ankle over the opposite knee, and lift your bottom leg so it’s perpendicular to the floor. Hold for 15–30 seconds, switch sides, and repeat;
●Knee Twist: Lie on your back, pull your knees toward your chest, and drop them to one side while keeping your arms stretched out. Hold, then switch sides and repeat.
4. Stretch Your Side Waist
Lie on your back with your arms stretched out. Bend one knee and roll your body to the opposite side while keeping your arms close to the floor. Hold for at least 10 seconds, then switch sides. Repeat as needed to loosen tight side muscles and ease lower back pain.
5. Stretch Your Neck
Sit or stand up straight and slowly extend your head forward until you feel a stretch in the back of your neck. Begin rotating your head in a circular motion—lower your chin toward your chest, then tilt your left ear toward your left shoulder. Continue the motion, bringing your right ear toward your right shoulder, then return to the starting position. Move slowly and gently to avoid strain.
Method 4: Do exercises to reduce back pain
1. Warm Up Before Exercise
Before any intense activity or workout, take time to stretch and loosen up your muscles. Stretching improves blood flow and prepares your body for movement, helping to prevent injury.
2. Wait Until Acute Pain Subsides
Once the severe pain in your back has eased, you can start gentle exercises to strengthen your back muscles and reduce strain on your joints and ligaments.
3. Try Swimming for Back Pain Relief
Water exercises like swimming, water walking, and water aerobics are low-impact and help strengthen multiple muscles at once. Be sure to use proper form to avoid worsening back pain. If freestyle is too strenuous, try sidestroke or backstroke instead.
4. Strengthen Your Core
Your core muscles support your entire body, including your back. Keeping them strong helps relieve back pain and reduces the risk of future injuries.
5. Avoid High-Impact Sports
Avoid activities that put excessive strain on your back, such as basketball, which involves sudden jumps and landings. Sports like golf and tennis, which require frequent twisting and bending, can also stress your back and worsen existing injuries.
Method 5: Change your habits
1. Stay Hydrated
Drinking enough water throughout the day helps keep your muscles relaxed. Women should aim for about 2,250 ml daily, while men should get around 3,250 ml. You don’t have to rely solely on water—fruits and vegetables also provide hydration.
2. Get Enough Calcium, Magnesium, and Potassium
These minerals support nerve function, regulate muscle hydration, and promote muscle relaxation, which helps reduce strain on the spine and ease back pain.
Calcium: Found in dairy products, dark leafy greens, and calcium-fortified foods like orange juice and cereals.
Magnesium: Available in dark leafy greens, whole grains, legumes, and protein-rich foods.
Potassium: Found in avocados, bananas, and leafy greens.
3. Prioritize Quality Sleep
Aim for 7–8 hours of sleep each night to allow your body to recover properly. Struggling to fall asleep? Try relaxing activities in the evening, such as listening to calming music or taking a warm bath.
Method 6: Try other natural methods
1. Practice Meditation
Research shows that meditation and mindfulness can help relax the body and reduce back pain. Chronic pain can trigger stress, anxiety, and frustration, but meditation helps calm the mind and release negative emotions.
2. Try Natural Remedies
Applying ginger paste to sore areas, followed by eucalyptus or St. John's wort oil, may help ease pain. These natural remedies are available at health food stores. Always follow the package instructions for safe and effective use.
3. Use Ice to Reduce Inflammation
Wrap ice cubes in a towel or ice pack and apply them to your back three times a day for 10–15 minutes.If the pain is new, ice the area for 10 minutes every hour on the first day.For the next two days, apply ice every 2–3 hours for 10 minutes.After that, continue icing three times a day for 10–15 minutes as needed.
4. Apply Heat Therapy
Heat can also help relieve back pain. Try using a heating pad, a hot water bottle, or standing under a warm shower for 15–20 minutes to relax sore muscles.
Final thoughts
To relieve back pain, maintain good posture, stretch regularly, stay active, and practice relaxation techniques. Simple changes, like using a supportive chair and improving your sleep position, can make a big difference.
