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  • Writer's picture Sporty Healthy Habit


Back pain is a common experience many people have at some point in their lives. When you have this condition, it can be difficult to get through the day. Activities that were once simple may now become difficult due to the limitations imposed by your back pain. This condition can worsen to the point where you may no longer be able to do basic tasks. In fact, the World Health Organization (WHO) says that lower back pain is the number one cause of disability in more than 150 countries worldwide.

Improve Backpain
Improve Backpain

Even if you work at a desk and don't spend your days lifting heavy objects, you can still get back pain. Sitting in one position for long periods of time takes a toll on the body, and anyone can get a strain or sprain, which can lead to back pain.

There are several things you can do to help improve your back pain, whether it is temporary or chronic. In this article, you will discover what causes back pain and effective remedies for treating it.

What causes back pain?

Back pain limits your most subtle movements and makes it difficult for you to concentrate. So, it is critical to understand what causes it in order to provide effective treatment.

Here are some of the most common causes of back pain;


High-stress levels cause your body to produce hormones such as cortisol that heighten your perception of pain. Stress also reduces blood circulation, which permits less oxygen and nutrients to reach muscle tissues, resulting in back pain. To manage stress, you should try using a massage ball set to help you relax better and ease your pain.


Obesity, which causes an imbalance in the body structure, is another culprit that causes back pains. Excess weight increases your likelihood of developing lumbar spine intervertebral disc degeneration, which causes back pain.

Joint injury

Injuries to the joints usually develop over time, especially in people who are sedentary or perform strenuous physical activities. If the joint injury is not properly treated, it could lead to osteoarthrosis or articular cartilage wear and tear. And one of the major symptoms of these diseases is lower back pain.

Kidney stone

Another major cause of back pain is kidney stone. In some cases, the pain can be very intense that it prevents the patient from moving.

A urologist should be consulted right away to confirm the condition and recommend the best treatment, which may include medication or even surgical intervention to remove the stone.

Sciatica pain

Pain in the lower back that radiates into the legs is referred to as sciatica. It occurs because the sciatic nerve, which is located near the bottom of the spine, close to the buttocks, is inflamed, injured, or dislocated. The main symptoms are stinging and tingling. People with sciatica pain may be unable to walk or sit up.

Emotional trauma

Traumatic events can seriously affect a person's life. Sometimes, physiological trauma can cause symptoms that manifest in the body as physical illness. For example, studies show that negative experiences like heartbreak have been linked to back pain.

What helps back pains?

Persistent pain in the back is a condition that can seriously affect the quality of your life. Aside from medication and surgery, there are some things you can do to ease your pain. And they include;

  • Manage your weight

Excess weight is one of the causes of back pain because it puts strain on the joints. To prevent the pain, it is important that you engage in regular physical activities and eat a well-balanced diet.

You should make sure to add lots of vegetables and fruits to your daily meals. Nuts, seeds, and legumes are foods that are rich in fiber and other beneficial nutrients. So, make sure you include them in your diet. When it comes to exercise, ensure you start slow and steadily increase your intensity.

  • Use a hot press

For immediate relief of back pain, apply a warm compress to the affected area and leave it on for 15 to 20 minutes. Because this type of compress increases blood circulation and relaxes the muscles, it usually relieves pain quickly.

  • Try massage

Massage can help relieve back pain by reducing local muscle tension.

If hiring a professional masseuse is not an option, you can do a self-massage with your own hands. You can apply a little cream or essential oils to the areas you feel the most pain. Then gently massage your back with moderate intensity movements. Alternatively, you can use a massage ball set to target your back pain. It is much easier to use and produces better results.

  • Improve your posture

Research shows that maintaining proper posture throughout the day can prevent back pain. If you have bad posture, here are some things you can do to improve your pose and reduce the likelihood of developing back pain;

  • Walk with a straight spine and shoulders, respecting your body's anatomy.

  • Support your back and feet while sitting.

  • Sleep on your side as much as possible, preferably with a pillow that supports your neck and aligns your head with your body.

  • When you bend, make sure you use your knees and not your back.

  • If you must carry heavy bags, you should divide the weight evenly between your arms.

  • Always push suitcases and strollers; never pull them.

  • Your devices like computer monitors and smartphones should be at eye level when you use them.

  • When driving, remember to rest your back and head on the seat.

  • Treat any urinary tract infection properly

Urinary infection frequently causes back pain in addition to the constant urge to use the restroom, a burning sensation when urinating, and a change in urine color. That is why if you have been diagnosed with UTI, you should ensure you treat it properly to avoid back pain.

What is the fastest way to relieve back pain?

The fastest way to relieve back pain is to take over-the-counter pain medication like Tylenol. Alternatively, you can try stretching for fast pain relief. Studies show that stretching aids muscle mobility which makes it one of the best ways to ease lower back pain.

How can I relieve back pain in 5 minutes at home?

Exercising is one of the most effective ways of easing back pain. If you can't go to the gym, there are some simple upper body workouts that you can do at home to target your back muscles. Weight lifting is a good type of exercise for easing back pain. You can use dumbbells or a kettlebell. Just make sure you only use light weights like 2kg to avoid straining your back further. You can also do planks and press-ups.

Improve Backpain
Improve Backpain


Back pain is a widespread issue that affects millions of people worldwide. Exercising, eating healthy meals, managing stress, and massages are some of the most effective ways to relieve back pain.

For fast relief, you can stretch your body for about 5 minutes to improve your pain. Stretching helps relax muscles and reduce muscle tension. Most back pain is mild and often goes away on its own. But if the pain persists, you should see a doctor for a proper diagnosis.


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