Top Five Things to Do Now for Back Pain Relief

Back pain can significantly impact our daily lives and overall well-being. But, no matter the cause, finding relief can be overwhelming when you don't know where to begin. In this article, I will share my top five things you can do now to relieve your pain.  

Here are five things you can do now for back pain relief.

1) Practice Stress-Reduction Breathing 

Stress and tension can lead to back pain. Unknowingly, many of us use stress breathing patterns throughout the day by recruiting the neck, shoulders, and upper chest to inhale. Practicing drawing your inhales toward your belly, side waist, and low back. Quiet the collarbones, chest, and shoulders with inhales and exhales to help calm stress-related breathing patterns. Practice this until it becomes your natural pattern. In my yoga classes, I refer to this as a downward, outward breath. This practice is one step in the postural respiration and stabilization method that we study in our Yoga Project yoga teacher training programs held in person and online for 200Hr Yoga Teacher Certification & 300Hr Yoga Teacher Certification.

2) Practice These Yoga Poses & Go For A Walk

1. Child's Pose: to release hyperactive low back myofascia.

2. Bridge: for a lumbopelvic reset. Posteriorly tilt your pelvis (draw your tailbone towards your knees). Actively engage your glutes and legs and breathe into your side waist and low back. 

3. Low Lunge: to release tight hip flexors and activate glutes. 

Walking is excellent for increasing blood flow and healthy activation of your postural stabilization muscles as long as it doesn't increase your pain. Additionally, it can provide a much-needed boost to your mental wellness, which supports pain reduction. 

**Use the downward, outward breath while practicing these poses and walking. 

3) Be Mindful of Your Posture Throughout the Day

Often, back pain is a result of our postural habits. Pay closer attention to how you place your body, especially for extended periods. For example, do you sit at a desk? For long periods, slouched posture can strain the spine, spinal discs, and surrounding tissues, leading to pain. Find a different way to sit or, even better, stand. The same goes if you are on your feet a lot--notice how you hold your body. Are you constantly shifting weight to one side? Be mindful of what it takes to bring more balance to your body. Connect the dots between what you are doing and how you feel. 

4) Use Heat-Cold Therapy and Myofascial Release

Both heat and cold therapy can help alleviate back pain. Apply a heating pad, warm towel, or warm bath to relax tense muscles and improve blood circulation to the affected area. Alternatively, use an ice pack wrapped in a cloth to reduce inflammation and numb pain. Apply heat or cold therapy for 15-20 minutes several times daily. Lie on a massage ball(s) to roll out your low back, sacrum region, and glutes. Do this as often as needed for relief. 

5) Drink More Water and Get Quality Sleep

Stay hydrated to promote spinal disc health and flexibility. Additionally, ensure you get adequate sleep, as quality sleep supports the body's healing processes and overall well-being. Try implementing a new nighttime routine involving an Epsom salts bath and or Calm magnesium supplement.

While these tips can provide temporary relief, it's important to address the underlying cause of your back pain for long-term management. If your back pain persists or worsens, it's advisable to seek help from a professional. Also, a movement therapist or bodyworker that is educated in functional breath and core stabilization can help you get to the root of your pain.

Remember to listen to your body and avoid activities or movements that worsen your pain. If your back pain is severe, accompanied by other concerning symptoms, or the result of an injury, seek medical attention.

Stacy Dockins, MS KINE/ Orthopedic Rehab., 500Hr E-RYT, NASM-CES

Author of Embodied Posture: Your Unique Body & Yoga

Owner & Director of Yoga Project - School of Yoga, Denton, TX.