Are you looking for how to relieve back pain? You've come to the right place! In this article we teach you how to adopt a perfect posture, we provide you with specific exercises and stretches to integrate into your daily life, as well as gentle remedies and ergonomic accessories to use to prevent and relieve back pain.

I - Adopt a perfect posture

Having a perfect posture is essential to relieve back pain. To maintain good posture, make sure to keep your back straight and aligned while sitting or standing. When sitting for long periods of time, avoid slouching or leaning forward excessively, as this can damage your back. You can also use accessories or an ergonomic seat, such as a ball seat, which allows you to have perfect posture and stay active.

If you want to know more about the benefits of a ball seat on your posture, check out our article: Swiss ball at the office: the benefits on your posture and productivity. To learn how to adopt an effective posture on your ball seat, you can also check out our article on How to sit on a ball seat.

II - Exercises and stretches to relieve your back pain

Prone Extension

To perform the prone extension to relieve your back pain, lie on your stomach, and bend your arms and place your hands flat on the floor near your shoulders. Then lift your upper body off the floor, keeping your hips and lower body in contact with the floor, hold this position for 10 to 15 seconds, then slowly return to your starting position. This exercise will help stretch your back muscles and relieve tension.

Seated Extension

The seated extension is an easy exercise that can be done at work. Sit on a chair with your back straight and your feet flat on the floor. Place your hands on the edge of the chair behind you and tilt your torso back, keeping your shoulders down. Hold this position for 10 to 20 seconds.

Seated Flexion

This exercise helps improve spinal mobility. Sitting with your back straight and your feet flat on the floor, tilt your torso forward, bringing your chin toward your chest while rounding your back. Hold this position for 10 to 20 seconds, breathing deeply.

Standing Extension

Standing lunges are also a simple exercise that can be done anywhere to relieve back pain. Place your hands on your hips while standing with your feet shoulder-width apart. Gently tilt your torso back while pushing your hips forward. Hold this position for 10 to 20 seconds. This exercise is effective for stretching your back muscles and improving mobility in your spine.

Cobra Exercise

The cobra exercise is a popular stretch that will help strengthen your back muscles and improve your flexibility. Lying on your stomach with your hands flat on the floor near your shoulders, lift your chest by pushing up and lengthening your spine. Keep the rest of your lower body on the floor. Hold this position for 10 to 30 seconds.

The prone extension exercise and the cobra exercise are similar, however the cobra exercise targets the spinal extension, while the prone extension targets the lower back.

III - Tips and gentle remedies for back pain

Heat and cold for back pain

Using heat and cold are effective in relieving back pain. For acute pain, you can use a hot water compress, a hot water bottle, a heating pad several times a day. You can also take a nice hot bath with epsom salt to relax your muscles and your back pain.

For inflammatory pain or swelling, you can use an ice pack wrapped in a towel to apply cold to the affected area for about 15 minutes.

Breathing techniques

Deep breathing can also help relieve back pain by helping to relax your muscles and reduce stress. Sit comfortably, inhale through your nose, expanding your abdomen, and then release the air completely from your lungs. Repeat this exercise several times, staying focused. You can try other breathing techniques such as diaphragmatic breathing or deep belly breathing.

IV - Ergonomic accessories to relieve back pain

Bloon Balloon Seat

The Bloon ball chair is an ergonomic and multifunctional office chair that allows you to stay active while maintaining perfect posture at the office. By using a ball chair, you reduce pressure on your spine and maintain a dynamic posture. To learn more about the benefits of the ball chair on your posture, do not hesitate to consult our article: Swiss ball at the office: the benefits on your posture and productivity.

Standing desk

A standing desk is an effective alternative if you spend long hours sitting down to work. The standing desk allows you to alternate between sitting and standing, which helps improve blood circulation and reduce the pressure on your back. This type of desk is usually height-adjustable, allowing you to customize your working position.

Ergonomic wrist rest

An ergonomic wrist rest can help reduce tension in your arm and shoulder muscles by providing support while you work on your computer. The wrist rest helps prevent pain caused by poor typing posture.

Foam roller

The foam roller can be used in a variety of ways, from stretching tight muscles to massaging your back. The foam roller is an easy accessory to incorporate into your routine.

Adjustable foot support

An adjustable foot support helps improve your posture by promoting alignment of your back. It helps relieve back pain and improve blood circulation in the legs.

Finally, by adopting a proper posture, practicing appropriate exercises and stretches, and using ergonomic accessories, you can relieve and prevent back pain.

FAQ: Everything you need to know about how to relieve back pain?

Can back pain be relieved with medication?

Yes, some medications such as ibuprofen or paracetamol can help relieve back pain temporarily, however they will not solve the source of the problem. This is why it is important to consult a healthcare professional.

How to get rid of back pain quickly?

To relieve back pain quickly, we recommend applying heat or ice to the affected area. You can also do gentle stretches or practice relaxation exercises.

What is the best position when you have back pain?

The best solution when you suffer from back pain depends on the cause of the pain. However, in general the ideal position for back pain is to lie on your back with your knees bent or on your side with your knees tucked toward your chest.

How to unblock back pain?

To unblock your back pain, you can opt for gentle stretches, massages, heat, cold, or deep breathing techniques.

What is the strongest over-the-counter painkiller for back pain?

Ibuprofen and naproxen are among the strongest nonsteroidal anti-inflammatory drugs (NSAIDs) available over the counter for back pain relief. However, it is important to follow the directions on the package and not exceed the recommended dose.

Is cold good for back pain?

If you are suffering from inflammation and feeling numb, applying cold can greatly help relieve the pain.

In what situations should ice or heat application not be recommended to relieve back pain?

Applying heat or ice should not be recommended if you have a serious injury or acute inflammation, a burning or tingling sensation, loss of sensation or poor circulation to the painful area, or if you have skin problems such as open wounds or frostbite.

How often should I do exercises and stretches to relieve back pain?

To relieve back pain, we recommend incorporating exercises and stretches into your routine several times a week.

How to choose the right pillow or mattress to prevent back pain?

When choosing the right pillow or mattress, try to opt for models that provide adequate support to your back and neck, keeping your spine aligned while you sleep. A medium to firm mattress is generally recommended for most people with back pain.

What are the signs that it is time to see a healthcare professional for my back pain?

If your pain persists for several days or worsens, if you feel numbness, tingling, have a fever, or other specific symptoms, you should consult a professional as soon as possible. To learn more about the symptoms that indicate serious back pain, you can read our article: How to know if back pain is serious.

Are there any recommended sleeping positions to avoid back pain?

The ideal position to avoid back pain when sleeping is on your back or on your side with a pillow supporting your head, you can also place a pillow between your knees if you sleep on your side. Avoid sleeping on your stomach, as this puts excessive pressure on your back and neck.