Most people struggle with back pain at some point, and its effects on the quality of life can be far-reaching. A new study looks at the outcomes of different types of back pain over time in a representative cohort.

Sleep Better When back pain affects you or a family member, you might despair of ever getting a good night’s sleep. Pain can disturb the sleep your family needs, night after night. But experts say that with proper treatment, the chances are very good that you or your loved one can get relief from back pain and enjoy normal sleep. Below, find out about treatments and lifestyle tips for better sleep. The inability to get a good night’s sleep hurts — literally. Chronic back pain prevents you from sleeping well. You can wake up hurting even more.What’s worse, studies have shown that not getting enough sleep may actually make you more sensitive to pain. It’s a vicious cycle. Back pain can make it harder to sleep — and when you can’t sleep, your back pain may be worse.

Try oils and ointments to ease pain There are plenty of pain rubs and ointments to help ease pain by blocking the sensation. For example, creams with capsaicin can desensitize the pain channels in the affected area. Other ingredients you can look for in topical creams include: ketoprofen (Diractin)

ibuprofen (Nurofen or Dolgit)

diclofenac (Voltaren)

lidocaine (Lidoderm)

cayenne

comfrey

Brazilian arnica Research suggestsTrusted Source that topical medications may be just as effective as oral ones. Many of them worked significantly better than placebo. These medications can come in the form of gels, creams, patches, and more. One study also saw decrease in pain when people applied lavender essential oil or ointments prepared with cayenne peppers with acupressure.

Good Posture Correct posture is a simple but very important way to keep the many intricate structures in the back and spine healthy. It is much more than cosmetic – good posture and back support are critical to reducing the incidence and levels of back pain and neck pain. Back support is especially important for patients who spend many hours sitting in an office chair or standing throughout the day.

Heat and cold Studies show that heat and cold are effective ways to get relief from back pain. Ice packs are most beneficial when a person uses them directly after an injury, such as a strain. Applying an ice pack wrapped in a towel directly to the back can reduce inflammation. Cold may also provide a numbing effect for sudden, intense back pain. A person can use cold packs designed for pain relief, or in a pinch, use a bag of ice or frozen vegetables covered with a cloth to protect the skin from frostbite. It is best not to apply ice for more than 20 minutes at a time. A heating pad can also relieve stiff or achy muscles. People should be sure to read and follow the instructions on any heating pad and test the temperature carefully to ensure it is not too hot. If a heating pad is unavailable, a person can use a hot water bottle or heat a cloth bag of uncooked rice in the microwave. People should take care not to burn the skin with ice or heat.

Stretch Don’t sit slumped in your desk chair all day. Get up every 20 minutes or so and stretch the other way. “Because most of us spend a lot of time bending forward in our jobs, it’s important to stand up and stretch backward throughout the day,” Reicherter says. Don’t forget to also stretch your legs. Some people find relief from their back pain by doing a regular stretching routine, like yoga.

Massages can help

Gently massaging a sore or tense muscle is one of the most effective ways to loosen it up and relieve pain. One study found that massage therapy along with traditional treatment:

reduces back pain

improves back function

lessens use of anti-inflammatory medications

minimizes days in bed

They also found no difference between relaxation massages and structural massages, although structural massages tend to be more expensive.

Consider asking your partner or a close friend for a massage, if cost is an issue. You can also ask them to use medicated ointment for extra pain relief.

Remedies for back pain According to the National Institute of Neurological Disorders and Stroke(NINDS), about 80 percent of adults experience lower back pain at some point in their lives. Some people also experience upper back pain or neck pain. If you’re one of them, consider these natural methods to help alleviate your discomfort. A few simple lifestyle changes may be all you need. Learn how healthier habits can improve your back health and relieve your pain.

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