7 remedies to reduce back pain

1. Exercise regularly: Regular exercise can help to strengthen the muscles in your back, reducing stress on your spine and relieving back pain. Low-impact activities like swimming, yoga, or walking are best for people with back pain.

2. Apply heat or ice: Applying heat or ice to the affected area can help to reduce inflammation and alleviate pain. Use ice for the first 48-72 hours after an injury or flare-up, and then switch to heat.

3. Practice good posture: Maintain good posture when sitting, standing, and lifting heavy objects to alleviate pressure on your spine. Avoid slouching and make sure to use supportive furniture and equipment.

4. Try massage therapy: Massage therapy can help to relax tense muscles and improve blood flow, which can reduce back pain. Consider incorporating massage into your self-care routine.

5. Take over-the-counter pain relievers: Over-the-counter pain relievers like ibuprofen or acetaminophen can help to reduce back pain. However, it’s important to follow the recommended dosage and to consult with your doctor if you have any underlying conditions.

6. Use a back brace or support belt: For occasional pain or during physical activity, a back brace or support belt can provide extra support to your back and help alleviate pain.

7. Make lifestyle changes: Certain lifestyle factors, such as being overweight or smoking, can contribute to back pain. Making necessary changes like maintaining a healthy weight and quitting smoking can help to reduce back pain in the long term.