How to Reduce Back Pain Naturally – 6 Tips You Must Know

How to reduce back pain can be very complicated. Many of us experience or have ever experienced back pain at one point in life. In many times, back pain is not caused by serious health issues such as fractures or arthritis. Shockingly, the culprit could be your mattress or that pair of shoes that you love so to reduce back pain naturally

Despite the fact that you should visit the doctor if you experience back pain for more than five days or after an injury, the following daily habits could be causing that chronic back pain.

what cause back pain?

  1. Stress

Emotional pressure could be the cause of that irritating back pain. Psychological manifestation of mental distress comes through back pain, and if you remain upright for longer periods of time, muscle tension causes spasms and aches. Stress triggered back pain is usually triggered through the shoulder and neck regions, as well as the lower back.

  1. High Heels

Do you know that your lovely and fashionable shoe collection could be causing your back pain? Your center of gravity is thrown off by those high heels. Heels put more pressure on the feet by making you to lean forward, which makes it difficult for you to extend the calf. Consequently, more stress and strain is put on your lower back., causing back pain.

  1. Unhealthy Diet

Majority of people who suffer from back pain also experience gastrointestinal complains like food intolerance and abdominal pain. There is a link between nutrition and back pain is inflammation: foods that have high contents of sugar and fat cause inflammation.


  1. Tight Clothes

That skinny jeans could be causing your back ache. Tight outfits do constrict your body, limiting your motion range, which strains your neck, shoulders and back. Pencil skirts and skinny jeans are the biggest culprits. Should you want to wear snug clothes that are not that tight, fabrics that have some stretch in them are better off. Ensure that the clothes are loose enough to allow you slip your finger under your waistband.

  1. Smoking

According to a study that was carried out by the ‘Northwestern University, smokers are three times more likely to suffer from chronic back pain in comparison to nonsmokers. Smoking interferes the brain’s response to back pain and makes the victim less resilient to pain episodes. Quit smoking will a great way to learn how to reduce back pain.

During the same study, smokers who decided to quit their habit had their chronic pain reduced. Smoking damages some tissues in the lower back. Which slows circulation and consequently reduces nutrient flow, something that causes back pain.

  1. Dehydration

Spine bones contain discs, with each one composing of a jelly substance whose composition is water. For the cushioning to remain intact, the body requires a constant stream of fluid.

When your body becomes dehydrated, the discs become less cushiony and flatter, which causes back pain. Your urine is the best indicator of whether you are taking enough water. Light yellow or clear urine shows you are taking enough fluids, while dark yellow urine tells you that you should drink some more water.

Read more: Lower back pain causes : 9 Common Things you must know

  1. Urinary Tract Infections (UTI)

If you are experiencing pain in the upper or lower back or you have sharp pains at the back, that could mean that you have a urinary tract infection, which could have spread to the kidneys.Should there be other UTI symptoms such as pain during urination or an elevated urge to urinate, visit your doctor.

How to reduce back pain fast:

  1. Make your Loads Lighter

Should your briefcase or pulse be over 10 Percent of your body weight, that is too heavy for you. To carry such a load, you need to use the correct way of carrying the load. A model that contains a long strap is the best because you can position it across the chest, just like you do to messenger bags. Remember to switch shoulders after every 30 minutes.

  1. Sleep Right

Harder beds are not good for your back. Individuals who sleep on soft beds have less back pain than those who lie on harder ones. In the case of pillows, remember that your head should not be raised out of the spine alignment. That means that if you are a back sleeper, never should your chin press into the chest. For side sleepers, the same should not curve towards the shoulder.

  1. Maintaining a Healthy Weight

Back pain is caused by excessive weight that pulls on the back, with exceptions of when you lie down. People who wrestle with back pain for long find the pain reducing significantly after they lose just a few pounds. Personal trainers and dietitians will help you reduce those extra pounds.

  1. Gentle Exercises

Exercise is one of the effective method on how to reduce back pain naturally. Many people think that the best thing to do when they experience back pain is to rest until the pain disappears. But how correct is that? Too much rest worsens back pain and decreases your muscle strength. Stretching and strengthening muscles eliminates or reduces back pain. However, remember to begin with gentle stretches, go for walks and always stay in consultation with your doctor.

  1. Body Massage

Massaging a tense or sore muscle is an effective way of loosening it and relieving pain. However, not all of us would go for a massage when we experience pain. Asking your partner for a massage could be the easiest way out. To effectively reduce the pain, remember to use medicated ointments.

  1. Epsom Salt Baths

If you suffer from chronic back pain, consider filling your bath tub with warm water with some Epsom salts. The salts are easy to find and cheap, and they work on the sore muscles and skin at ease. The temperature of water is important, as extremely hot or freezing water could worsen your condition. Epsom salts also make your skin softer.

How to reduce back pain naturally – video exercises

As you can see how to reduce back pain naturally shouldn’t be a rocket science. Back pain is a common phenomenon to people, both young and old. The condition could make you take a lot of medications and use lots of money, but the solution could be as cheap and easy as explained above. Knowing the causes makes you avoid the condition, while remedies allow you to manage back pain.

Jennifer Singleton
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