8 Methods for Back Ache Relief

Do you ever get that nagging pain in your back after a long day at work? The discomfort can be unbearable and can affect your daily activities.

Finding relief for back pain can be a challenge, but it’s not impossible. First, we need to understand what causes back pain and what its symptoms are. In this blog, we will dive deep into the various causes, symptoms, and treatment options available for backache relief. From gentle exercises and bodywork to heat and cold therapies, we have got you covered.

We will also discuss how maintaining a healthy weight and taking supplements or herbal therapies can help alleviate your backache woes. So read on.

Everything You Need to Know About Back Ache Relief

back ache relief

Causes of Back Ache

Back pain is commonly caused by poor posture, trauma to the back muscles or spine and muscle strain from injuries or medical problems like arthritis and scoliosis, sciatica, spinal stenosis, ankylosing spondylitis, kidney stones, osteoporosis, obesity, lack of exercise, and smoking.

Lifting heavy objects carelessly can also strain your back muscles, leading to inflammation and swelling. Stress and anxiety also often result in muscle tension, causing spasms or numbness, which may be felt in your buttocks or lower back. Additionally, poor sleeping habits, such as sleeping on a saggy mattress, can also contribute to back pain.

However, the exact cause of back ache depends on the type of back pain you’re enduring. You can determine the exact cause by consulting a healthcare professional and getting an x-ray or MRI done.

Back Ache Symptoms

Identifying the symptoms of lower back pain is essential for effective back ache relief. The symptoms of low back pain include a dull or sharp ache in your lower back, shooting pain that moves down your legs, muscle spasms, stiffness, and difficulty standing up straight. In some cases, you may experience weakness or numbness in your legs or feet.

It is important to pay attention to these symptoms. You should seek medical attention if they persist or worsen over time. Ignoring the pain can lead to further complications and make it harder to treat.

8 Back Ache Relief Options

back ache relief options

If you’re struggling with discomfort in your lower back, there are plenty of ways you can find relief without relying on prescription medication. Exercise routines like yoga, tai chi, or physiotherapy can help improve your posture and strengthen spine-supporting muscles.

Meanwhile, painkillers, muscle relaxants, and anti-inflammatories like advil, ibuprofen, naproxen, or acetaminophen (tylenol) can also reduce swelling or inflammation, that causes discomfort. Other options may include acupuncture, massage, or weight loss for those experiencing chronic pain.

Below are all the back ache cures that are known to offer relief:

1. A Good Night’s Sleep

A restful sleep is incredibly essential for managing back ache relief. You should sleep on a supportive and comfortable mattress and pillow to prevent discomfort from back pain. It is best to avoid stomach sleeping as it strains the neck and lower back muscles.

What’s more, you should try sleeping sideways with a pillow between the knees for proper spine alignment. Also invest in a quality mattress that supports the body’s natural curves during sleep to alleviate inflammation and swelling.

To make sure you are getting a good night’s sleep, it’s important to establish a consistent sleep routine. Try to go to bed and wake up at the same time every day to help regulate your body’s internal clock. You can keep track of your sleep by using a sleep tracker app or device to monitor your sleep patterns and make adjustments as necessary.

2. Regular Exercise

Incorporating gentle exercise like walking, swimming, or yoga into your daily routine is an effective way to manage back ache relief. These exercises have positive effects on flexibility and reduce stiffness in the lower back region. Start slowly and increase the intensity as per doctor’s recommendation so that you don’t wear out your muscles and ligaments.

For a perfect exercise routine, you can consult a physiotherapist who can design a program specifically tailored to your needs and abilities. Regular exercise also helps with weight management, which is another factor that contributes to back pain.

3. Bodywork

Another way to relieve your back ache is to explore natural ways to ease discomfort. You can consider massage therapy, chiropractic treatment or acupuncture. These treatments help to alleviate pain and promote relaxation by releasing muscle tension and reducing inflammation in the affected area.

You can try these three different types of bodywork to get instant relief:

  • Massage therapy for relaxation and circulation improvement.
  • Chiropractic care for nerve pressure relief and increasing mobility.
  • Acupuncture for natural pain relief through needle stimulation.

Prioritise your well-being by finding a qualified practitioner experienced in one of these treatments to improve your quality of life.

4. Healthy Weight

Proper weight management is critical in reducing stress on the lower back and preventing further discomfort like swelling, spasms, numbness, or bowel problems. You can achieve your ideal weight by losing extra pounds via a well-balanced diet containing fruits, veggies, & lean proteins, coupled with yoga, stretching, and physiotherapy to your daily routine.

A healthy weight not only prevents back pain but also leads to better overall health and reduces the risk of chronic diseases like diabetes, heart disease, and arthritis. Remember that being consistent with your healthy habits is the key to long-lasting results.

5. Supplements and Herbal Therapies

Supplements and herbal therapies offer alternative ways to soothe joint pain and inflammation, besides conventional medicine. Magnesium, glucosamine, and chondroitin are some commonly used supplements. While ginger, turmeric, and devil’s claw are popular herbal remedies known for their anti-inflammatory properties.

Before incorporating these remedies into your routine or medications, make sure to consult a medical expert to avoid side effects or drug interactions. It is advisable to use them along with other treatments like acupuncture or physiotherapy for maximum effectiveness.

6. Physiotherapy

Back pain can be debilitating, but getting alternative therapies can make a significant difference in your overall well-being. Non-invasive physiotherapies such as chiropractic adjustments, massage therapy, and acupuncture can provide relief from severe pain by alleviating muscle tension and promoting relaxation.

Chiropractors manipulate the spine to improve alignment and reduce pressure on the nerves. Whereas massage therapy eases tense muscles. Acupuncture, on the other hand, involves inserting thin needles into specific points on the body to stimulate healing and relieve pain.

Incorporating these methods into your treatment options can aid in finding relief from chronic back pain without relying solely on medication or invasive procedures.

For physiotherapy in London, One Body LDN is your answer to all your physiotherapy and massage needs. Their professional team of physiotherapists and massage therapists can guide you through customized treatment plans to help you find relief from your back pain. They offer a range of services tailored to meet your specific needs, including chiropractic adjustments, deep tissue massages, and acupuncture.

7. Aquatic Therapy

Water has been proven to be a great source of relief for those going suffering from back aches. Aquatic therapy has become an increasingly popular method for treating lower back pains due to its effectiveness in improving flexibility and strengthening muscles. It also comes with the added benefit of promoting better posture.

The use of water as a therapeutic tool has been known for centuries and is an excellent way to ease back pain. Aquatic therapy involves exercising in water, which reduces the amount of pressure on the spine and joints, making movement easier and less painful. It is particularly helpful for those with arthritis or joint problems.

Water-based exercises are low-impact and allow you to perform movements that might be too difficult or painful on land. These exercises help increase strength, flexibility, and endurance while improving balance and coordination. Moreover, aquatic therapy can also aid in reducing stress levels, which can aid in relieving back pain.

Whirlpools with warm water have also been known to be effective in enhancing blood flow and providing relaxation to the back and abdominal muscles, which reduces tension and provides relief from discomfort.

8. Heat and Cold

Using heat therapy and cold therapy is an effective way of managing lower back pain, besides traditional methods like yoga, massage, and physiotherapy. Heat therapy is instrumental in promoting healing and relaxing spinal cord muscles, while increasing blood flow to the affected area.

Alternatively, cold therapy with a cold pack reduces inflammation and swelling. while providing temporary relief from muscle spasms or numbness. To alleviate chronic back pain and discomfort, use an alternating combination of these therapies. For the best pain management, consult with your healthcare practitioner and also take anti-inflammatory medication like ibuprofen.

Frequently Asked Questions

What are some common causes of back pain?

Back pain can be caused by poor posture, muscle strains, injuries, degenerative conditions like arthritis or herniated discs, obesity, smoking, and lack of exercise. Identifying the root cause is crucial for proper treatment.

How can I prevent back pain from occurring in the first place?

To prevent back pain, it’s important to maintain good posture while standing, sitting, and sleeping. Regular exercise that strengthens your back muscles and improves flexibility is also crucial. When lifting heavy objects, use proper techniques, and take breaks and stretch periodically if you have a job that requires long periods of sitting or standing.

What are some alternative methods for treating back pain, such as acupuncture or massage therapy?

Alternative methods for treating back pain include acupuncture, massage therapy, chiropractic care, yoga, and stretching exercises. These approaches can help alleviate pain by targeting specific points on the body, improving circulation and alignment, and strengthening muscles. It’s important to consult with a healthcare professional before trying any new treatments.

Where can I find physiotherapy near me?

To find physiotherapy nearby, try searching online directories or asking for recommendations from friends and your doctor. Hospitals and medical centers may also offer these services. Before booking an appointment, ensure that the physiotherapist is experienced and qualified. One Body LDN is a popular physiotherapy clinic that offers an array of services to treat back pain. Their team of experienced physiotherapists uses evidence-based methods to identify and address the root cause of your pain, helping you achieve long-term relief.

Where can I find sports massage near me?

To find a sports massage near you, utilise online directories, check with local gyms or ask for recommendations from friends and healthcare professionals. For the best sports massage, you can rely on One Body LDN, a well-known physiotherapy clinic that also offers sports massage therapy. Their experienced therapists use a combination of techniques to address muscle tension and promote relaxation, helping you recover from injuries and improve athletic performance.


Back pain is a common complaint among people of all ages. It can be caused by various factors such as poor posture, injury, or underlying medical conditions. The symptoms can range from mild discomfort to chronic pain that affects your daily life.

That’s why it’s essential to seek treatment that works for you and your specific case of back pain. From getting enough sleep to trying out physiotherapies like acupuncture or chiropractic care, there are many methods you can try to relieve back pain.

We hope our blog has helped you find relief from your back pain. If you’re still struggling with back pain and want more information on how to manage it, check out our website for more resources and tips.

If you are searching “private physiotherapy near me” / “Sports massage near me” / “Deep tissue massage near me” / “pain treatment near me”, have private health insurance physiotherapy cover and are looking for the best private healthcare in London – One Body LDN is your answer.

We are approved by ALL major private health insurance physiotherapy companies:

Axa PPP | Axa PPP International | Bupa Physiotherapy | Bupa International | Vitality (formerly Pru Health) | Vitality Health International | Nuffield Health | Aviva | Cigna | Cigna International | WPA | Aetna | Aetna International | Allianz | Allianz Worldwide Care | Allianz International | Axa Private Health Insurance | Healix | Healix Global | Health Shield | Simplyhealth | Paycare | BHSF | The PHC | Saga | The Exeter | Freedom Healthcare | Axa Corporate Health Insurance

Our approved physiotherapists are ready to take care of you!

Contact us today to learn more!


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