Back pain or backache can be very discomforting. Although is it common, it can make you unproductive when it becomes persistent.

Back aches can have causes that aren’t due to underlying disease. Examples include overuse such as working out or lifting too much, prolonged sitting and lying down, sleeping in an uncomfortable position or wearing a poorly fitting backpack.

The pain usually resolves with enough rest or home remedies. However, you should speak to a doctor when the pain is chronic or severe. Below are some the ways in which you can relieve back pain:

Get Some Rest

Not getting enough sleep or an uncomfortable mattress can trigger pain in the back. Proper comfort and alignment of the back is essential for sleep quality and avoiding pain in the morning.

Makes sure the pillow is supportive enough to keep the back and neck in a straight line. People who sleep on their side should place an extra pillow between their knees.

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Medication

Backache can be treated with an over-the-counter painkiller, such as ibuprofen or paracetamol. Talk to your doctor before taking pain relievers.

Sit Properly

Poor posture can make your back ache, especially if you sit for long periods. Sit upright, with your shoulders relaxed and your body supported against the back of your chair. Try putting a pillow or a rolled towel between your lower back and your seat.

Exercise

Exercise has been found to be one of the most effective ways to relieve back pain quickly. Try swimming, walking, or yoga. Engage in a few stretches for at least 30 secs. Or try some yoga poses such Child’s Pose, Cat-Cow, Downward-Facing-Dog.

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Massage

Research shows that massage therapy has several potential health benefits for backache sufferers. Massage increases blood flow and circulation, which brings needed nutrition to muscles and tissues. This aids in the recovery of muscle soreness from physical activity or soft tissue injury (such as muscle strain).