7 Tips for Back Pain Relief and Prevention

Common Back Pain Causes

There can be many reasons why you’re experiencing short-term and chronic back pain. Some of the main causes include:

• Tissue problems, such as strained ligaments or muscles². For example, if you overstretch when trying out a new exercise³

• Arthritic conditions. Osteoarthritis, psoriatic arthritis, and rheumatoid arthritis might all cause pain or stiffness⁴. Osteoporosis, for example, can lead to bone fragility, increasing the chances of a breakage⁵. It may also cause spinal compression fractures⁴ that would likely require back pain treatment

• Spinal disk issues. These disks play a vital role in the body, cushioning your spinal bones. You could experience back pain if a disk bulges or ruptures¹

• Organ issues. Ailments in other parts of the body could spread to your back, creating a sensation of radiating pain. Examples include appendicitis, pancreatitis, and liver complaints²

• Pregnancy. Weight gain and stretched muscles are common reasons for back pain during pregnancy⁶

• Age and fitness. A shortage of exercise as well as simply the natural ageing process could also leave you searching for a back pain reliever. MOTRIN® IB, for example, is an option for pain due to backache. Key muscles can weaken as we get older, and if we don’t exercise them regularly¹

• Smoking. Coughing linked to a smoking habit might increase the pressure on your spine¹

Pay a visit to your healthcare professional if you’re concerned about chronic back pain that could be caused by osteoporosis, arthritis, or other specific medical conditions.

When Should I Be Worried About Back Pain?

Symptoms and their severity can be very different from person to person.

On the one hand, your back pain might be a frustrating distraction, with muscle aches making everyday tasks that little bit harder. Alternatively, you may be in serious discomfort, suffering from burning or shooting pains¹. Common sensations will depend on the underlying cause or condition, and can include: ^7,8

• An aching sensation or throbbing pain

• A sharp pain or burning feeling

• Feeling weak or tingly

• Stiff or tight muscles

• Muscle spasms

• Pain that radiates from a specific area

These symptoms may impact your quality of life, your movement – and ultimately your ability to carry out basic daily tasks.

You may find it tough to bend down or pick up heavy items. And you might have to climb out of bed or a chair slowly, in gradual stages⁸.

Seeking pain relief for your back pain could help ease mild symptoms. And they’ll often fade naturally within a few weeks as your body adjusts and recovers⁹.

However, there are a few warning signs to watch out for that could point to deeper issues. You should consider contacting a healthcare professional if: ⁹

• The pain is still constant or intense after a week

• The sensation continues deep into your legs

• You encounter swelling, redness or weight loss

• It is a real struggle to stand or sit

• Bowel or bladder control issues accompany your back pain

If you are concerned or feel as though emergency care is required, please don’t hesitate to seek it.

For less urgent discomfort, there are some useful tips that may help.

1. Try Different Stretches for Back Pain

Stretching may be a useful starting point if your back pain isn’t too severe. This is all about supporting and strengthening the key muscles in your back.

Common stretches for lower and upper back pain include: ¹⁰

• Knee-to-chest stretches

• Rotational stretches of your lower back

• Shoulder blade squeezes

• ‘Cat’ stretches, where you kneel down on your hands and knees

Gentle stretching before sports or exercise might also help to prevent back injuries in the first place¹¹.

Yoga for lower back pain may be worth looking into too. This offers the chance to boost your mobility and stretch out tight back muscles¹². As with all stretches, you’ll need to follow professional guidance and safety instructions provided. Many yoga practitioners will be happy to help.

2. Consider a New Mattress

Maintaining a good posture can ease the strain on your back when seated or standing¹. But this can be the case while you’re sleeping too! Finding the right mattress will ensure your body doesn’t ‘slouch’.

It’s important to remember that the best mattress for easing back pain will be different for everyone. That said, firm mattresses are often recommended, as they typically offer more support¹¹. Another potential suggestion is to place a half-inch board below your mattress to see if it makes a difference, as too ‘soft’ a sleeping surface can cause issues¹¹.

3. Change Your Sleeping Position

Simply improving your sleeping posture in general can work as a back pain reliever.

• If you regularly sleep on your side, you could try placing a pillow between your legs and pushing your knees up slightly. This is a simple way to remove the pressure on your back¹³.

• Do you tend to fall asleep on your back? In that case, you could try putting a pillow beneath your knees¹³.

Everyone sleeps differently. So, it may be worth testing a variety of techniques to find your best sleeping position for lower back pain.

4. Use a Heating Pad or Ice Pack

Heat or ice treatments for back pain are also worth considering. If you experience a minor back ‘bump’ or injury, an ice pack or cold compress can numb the affected area immediately afterwards. Just remember to carefully wrap any ice or frozen items in a towel before applying, or use a professionally recommended pack.

You could try a heating pad for back pain once 48 hours have passed. This may boost the blood flow and soothe your back muscles to help ease any discomfort¹⁴.

5. Look into Physical Therapy

If you want to avoid back pain in the first place, certain exercises could help keep your body in shape and act to reduce the risk of common injuries.

A physical therapist might be able to recommend specific activities that will prevent too much strain being placed on your back. Cycling, swimming and walking regularly may all support your back muscles over the long term¹.

6. Try Over-the-counter Back Pain Medications

If your backache is relatively mild, in-store medications could offer you some temporary relief on minor aches and pains.

• MOTRIN® Dual Action with TYLENOL® tablets are one option, with Ibuprofen and Acetaminophen helping to tackle minor aches and pains. Please use as directed, and do not use with other Acetaminophen products.

• MOTRIN® IB Tablets and MOTRIN® IB Liquid Gels are also available. These products are fast-acting and temporarily relieve minor aches and pains, including muscular aches.

Just remember to check the dosage information and always read and follow the product label carefully before taking any form of medication.

7. See Your Doctor About Your Back Pain, If You Are Worried

Whether you’re experiencing chronic or short-term discomfort, upper or lower back pain, self-care might only take you so far. If in doubt, speak to your doctor for a second opinion about your concerns.

They might be able to recommend a range of back pain relief techniques, such as professional massage therapy.

References

1. https://www.mayoclinic.org/diseases-conditions/back-pain/symptoms-causes/syc-20369906

2. https://my.clevelandclinic.org/health/diseases/22325-back-pain

3. https://familydoctor.org/sore-muscles/

4. https://medlineplus.gov/ency/article/007425.htm

5. https://medlineplus.gov/ency/article/000360.htm

6. https://www.mayoclinic.org/healthy-lifestyle/pregnancy-week-by-week/indepth/pregnancy/art-20046080

7. https://my.clevelandclinic.org/health/symptoms/22866-upper-back-pain

8. https://my.clevelandclinic.org/health/diseases/7936-lower-back-pain

9. https://www.mayoclinic.org/symptoms/back-pain/basics/when-to-see-doctor/sym-20050878

10. https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/back-pain/art-20546859

11. https://familydoctor.org/condition/low-back-pain/

12. https://www.health.harvard.edu/staying-healthy/the-safe-way-to-do-yoga-for-back-pain

13. https://www.mayoclinic.org/diseases-conditions/back-pain/in-depth/sleeping-positions/art-20546852

14. https://www.health.harvard.edu/pain/home-remedies-for-low-back-pain