Six Tips To Help You Relieve Back Pain Without Medication

Feeling a certain ache or pain in your lower back is a widespread problem, prevalent in people of all age groups. Approximately eighty percent of people tend to experience lower backaches at least once in their life.

Hence, back pain tends to be a more global disability than any other health condition. However, it is not just the lower back. People may suffer from pain in several other areas of their back, including the upper and the middle back.

Typically, the spine and the back muscles support most of the body’s weight. We utilize these movements in our routine life, such as walking, standing, and sitting.

Over-the-counter pain medications, such as acetaminophen or ibuprofen, also aid in relieving back pain. Here are some tips and tricks that can help you relieve backache. Let us get started and address them one by one.  

Get better sleep

When you suffer from back pain, it can be hard for you to get adequate sleep. Honestly, it works more like a vicious cycle. On days you do not get adequate sleep, you suffer from back pain, and on the days you suffer from back pain, you fail to get adequate sleep. Consequently, your back pain will aggravate, and you will feel worse.

More so, your sleep position, too, can have a negative implication on your back pain. So, what should you do? Consider lying on the side. You can even place a pillow in-between your knees. This will ensure that your spine is in a neutral position and offer relief from back pain.

If you are a back sleeper, you can place a pillow under your knees. 

‘You might get back pain if your mattress is not comfortable. Thus, it is vital to invest in a good and comfortable mattress to ensure that you get a good night’s sleep,’ comments Merlyn, an online reviewer, who did the best spinning reels under 100 reviews. 

Exercise to keep your muscles active

When you are experiencing back pain, you might find it hard to get up and move. However, some physical activity, walking, water exercise, and a little bit of a low-impact workout can go a long way in alleviating your back pain. 

‘Exercise helps the body loosen the tense and tight muscles. It also results in the release of endorphins, which are the natural painkiller for the body. So, if you are getting back pain regularly, it is more than mandatory for you to indulge in physical activity, including daily stretching and physical training. These can ensure that your muscles are strong and flexible.

Exercising every day is an excellent way to prevent routine episodes of back pain, which is mostly an outcome of inflexibility in the muscles,’ comments Moira, an online reviewer who did the best composting toilet for tiny house review. 

Consume an anti-inflammatory drink every day

When you regularly consume anti-inflammatory foods every day, anti-inflammatory, antioxidants, and even anti-cancerous agents build up in your blood. With time, the powerful agents play a vital role in the body and eliminate and reduce the body’s inflammatory reaction.

Further, regular consumption of these healthy drinks is going to help you overcome back pain. 

Some of the anti-inflammatory drinks that you can add to your diet are: 

  1. Turmeric milk

Turmeric is a healthy golden Asian spice. It is a rich source of antioxidants and contains anti-inflammatory and anti-arthritic properties.

‘Anytime I am sick, my mom makes me a warm glass of milk with turmeric. This turmeric latte is great for fighting the inflammation in the body and helps me relieve back pain,’ comments Johnny, an online reviewer who did the best razor for first time shavers reviews. 

Well, the benefits of turmeric latte are known to all of us. You can consume it right before bedtime, as it will induce a better good night’s sleep in you. Also, turmeric might have a slightly bitter taste.

So, if you prefer a little bit of sweetness, you can add stevia or honey to the latte. However, please know that dairy might trigger an inflammatory reaction in some people. So, try to consume plant-based milk in this case, such as soy or almond milk. 

  • Tart cherry juice

Cherries are also anti-inflammatory and antioxidant agents and can be an excellent inclusion in the diet to help relieve muscle pains. Both exercise-induced or chronic can be reduced with tart cherry juice. You can drink a glass full of tart cherry juice every day to see its benefits. 

  • Ginger-green tea

Alternatively, herbal teas, such as ginger-green tea, can also aid in relieving back pain. Both ginger and green tea have pain-relieving properties. You can shop for the ginger green tea bags from the grocery store near you and make a nice warm cup at home. The anti-inflammatory agents in this tea can accumulate in your blood and travel through the body, thereby lowering the inflammation. This can go a long way in preventing any new pain. 


‘Massaging the tense or sore muscles, too, can be an effective way to relieve pain and loosen the inflexible muscles,’ comments Daniel, an online educator who offers jewelry making classes online.

Massage therapy can help better the back function, improve back pain, reduce the days you spend in bed to overcome pain and lessen your body’s requirements of anti-inflammatory medications.

Also, please know there is no difference in structural massages and relaxation massages per se. However, the former is more on the expensive side of the spectrum. 

You can request your parent, child, friend, or sibling to give you a massage if cost is an issue. If not, you can hire a professional masseuse for the massage. You can use any medicated ointment or oil o relieve the pain while massaging. 

Maintain a good body posture

Your bad posture can be a significant contributor to your back pain. So, ensure that when you sit and work, you maintain a good body posture. If you think your body posture is responsible for your back pain, stand up straight with the ears over the shoulders, hip joints over the ankles, and shoulders over the hip joints. This movement can undoubtedly help relieve backache.

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