Back pain can be frustrating. One day you feel fine, the next day you’re moving like a stiff robot every time you bend down or get out of bed. It can ruin the start of your day, and even continue on during the rest.
The good news is that back pain improves with simple self-care, especially when you combine the right daily habits, movement, posture, and sleeping position. In this guide, we’re going to talk about the best ways to reduce back pain. But first, let’s talk about the main causes.
What Causes Back Pain?
Back pain can happen due to multiple reasons, and sometimes, it’s not just one thing.
Poor Posture
Poor posture puts extra pressure on your spine and forces your back muscles to work harder than they should. Over time, slouching or leaning your head forward can lead to tightness, stiffness, and soreness.
Muscle Strain
Overusing your muscles can cause back pain. This happens when you lift something heavy, twist suddenly, or do too much activity too quickly. Muscle strain often feels sore, tight, or achy.
Sitting Too Much
Sitting down for long periods of time can make your hips tight and weaken the core and back muscles that support your spine. When your body stays in one position for too long, your lower back can become stiff and uncomfortable.
Incorrect Sleeping Position
The way you sleep at night can also contribute to back pain. This is because your spine stays in the same posture for hours while your body rests. Sleeping in bad positions, like on your stomach, can strain the back and cause morning stiffness.
Health Conditions
Some health conditions, such as arthritis, herniated discs, osteoporosis, and more, can cause back pain as one of their symptoms.
6 Tips on How to Reduce Back Pain
Now that we know some of the common causes of back pain, let’s talk about the many ways we can improve your condition.
1. Maintain an Active Lifestyle
Staying active, even with simple exercise routines, helps reduce stiffness and keeps your back muscles strong and flexible. You can start with walking, gentle stretching, or light exercise, which can support recovery and reduce back pain. The key is consistency.
2. Improve Your Posture
Good posture reduces the extra pressure on your spine, ligaments, joints, and muscles, helping your entire body work more efficiently. When sitting, keep your feet flat, shoulders relaxed, and back supported rather than slumped. Take short breaks and try to stand and move around every 30 to 60 minutes.
3. Assume Better Sleeping Positions
Sleeping positions play a huge role in reducing back pain. Try sleeping on your back for a more neutral option. Make sure your neck is supported by a pillow that keeps your head not too high nor too low.
If you’re a side sleeper, use a larger pillow to fill the larger space between your neck and the mattress. Next, use a pillow between your knees to help keep the spine aligned and reduce back pain. Avoid sleeping on your stomach and in twisted positions.
4. Lift and Carry Safely
Lifting the wrong way can strain your back and trigger sudden pain. Try to bend your hips and knees, keep the item close to your body, and avoid twisting while carrying it. If something is just too heavy, don’t overexert yourself.
5. Visit a Physical Therapist
An expert can help you understand what’s causing your back pain and guide you through safe treatment methods for long-term relief. They focus on improving strength, flexibility, posture, and movement habits. This can be especially helpful if your pain keeps coming back.
6. Use Heat and Ice Correctly
Heat is a good option for relaxing tight muscles and reducing stiffness, especially before bed. Meanwhile, a cold compress or ice is usually used for recent pain and inflammation. Choose the right one depending on your situation.
How to Choose the Right Mattress and Pillows for Back Pain
Sleep is one of the most significant factors in back pain. The right choices can mean a whole lot, from experiencing pain every night to feeling comfortable and loose. A good mattress and pillow should support your body evenly, especially your hips, lower back, and neck.
For balanced comfort and recovery, we recommend choosing a medium-firm mattress like our MagniStretch 9. This specialised mattress focuses on spinal decompression, reduced back tension, muscle recovery, thermoregulation, motion isolation, and breathability.
Essentially, it’s an all-in-one choice for comfort, complete recovery, and reduced back pain. It’s also endorsed by the American Chiropractic Association, developed with Zaragoza University, and supported by research.
Your pillow should also provide the support that complements your mattress. For your back, we recommend our Memoform pillows, made in ergonomic shapes to provide extra support for your neck.
If you’re a side sleeper, then be sure to check out our collection of pillows. We also offer fibre and feather-and-down pillows perfect for a comfortable rest. With the right mattress and pillows, you can significantly reduce your back pain.
Final Thoughts
Back pain can be a drag, but luckily, there are several ways to reduce it and improve your situation. Start by staying active, even in the simplest of ways, and improve your posture and sleeping positions.
Frequently Asked Questions
How do you relieve lower back pain?
You can use ice and heat, pain relievers, gentle exercise, proper posture practices, good sleeping positions, and stretching.
What not to do with back pain?
Avoid too much exercise, heavy lifting, twisting, repetitive movements, extended sitting, sleeping on your stomach, and prolonged bed rest.
How long can back pain last?
It depends. Back pain can last for a few days to several months, depending on the condition and how you adjust your routines.
How do I know if back pain is serious?
Serious back pain often involves intense pain and other symptoms. The pain may be sharp rather than just a simple stiff feeling.
What are the best sleeping positions for back pain?
To reduce back pain, sleep on your back with a pillow under your knees. You can also sleep on your side with a pillow between your knees. These sleeping positions support your spine’s alignment and reduce pressure.
