Health

Back pain relief: Four tips to ease that achy feeling in your back

The modern day workforce has most people sitting in front of a computer screen, then others could have had work that involved heavy lifting. Regardless of what caused it, once you've got back ache, you want it gone.

An achy back is so common but, fortunately, there are things you can do to help ease the pain.

One of the most effective treatments for back pain is thermal therapy, according to Medical News Today.

Specifically, cryotherapy is cold pain relief, while thermotherapy uses heat as pain relief.

Cryotherapy is useful when used immediately after you've sustained an injury, such as a muscle sprain.

It's important not to place ice directly onto the tender skin (otherwise you risk frostbite).

Instead, wrap the ice (or pack of frozen peas) in a tea towel and then place it on the painful area.

Cold therapy is one way to reduce inflammation and can provide a numbing effect.

It's recommended that cryotherapy isn't used for longer than 20 minutes at a time.

Thermotherapy, on the other hand, can help to relieve stiff or achy back muscles.

This can be utilised by a heating pad (and do follow the instructions on the packet) or a hot water bottle.

Aside from thermal therapy, another way to ease back pain is to exercise.

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A short walk, yoga, pool classes or another low-impact activity could relieve back pain.

Exercise can loosen tense muscles and release endorphins – the body's natural pain killers.

Performing an exercise and strength training routine could help to keep muscles flexible and strong.

This could help prevent further back issues too. In addition to thermotherapy and exercise, one could make changes to your work station.


Improper posture – due to slouching or straining at a desk – can cause your back muscles to ache.

This is why it's important to work on a computer (or laptop) that is at eye level.

There are laptop stands available to purchase online or in store, which needs to be supplemented with the correct chair height.

The NHS outlines the safest way to work from home or at the office for desk-based jobs.


While sitting, it's best to have the knees slightly lower than your hips – using a footrest if necessary.

To prevent receptive strain injury, it's helpful to be able to use the keyboard with your wrists and forearms straight and level to the floor.

It's imperative to take regular breaks too, changing your posture as often is practicable.

For those who lift heavy objects for their jobs – or just in day-to-day life – needs to remember to squat and use their legs for power.



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