My Back Hurts! 7 Steps to Solving Back Pain

Do you feel like you are always suffering from back pain? Do you ice your back, use heating pads, take massive amounts of pain killers on a regular basis, or avoid exertion to avoid the pain?Steps to Solving Back PainAre you always saying to your friends and family ‘my back hurts!’ to the point where you sound like a broken record? Do you fear that you might be dealing with unmanageable pain for the rest of your life?

Or do you regularly work out, but sometimes strain your back or other muscles from overworking yourself? Or have you had a work related injury that has left you unable to get over the pain?

If you answered yes to any of these questions, you are probably aware that this can be a pretty depressing circumstance to be in. The future seems pretty bleak if you only have pain and suffering to look forward to. Before you give up and stop reading…

The good news is that, unless you have been in a car accident or have some other serious injury, are severely obese, or have other medical issues, there is no reason to simply accept this kind of pain. You need to decide you’re done with the pain, and ready to move on!

Thankfully there are many solutions to back pain that don’t require prescription medications or surgery. Really! There are millions of people out there who have found relief in ways that they can manage on their own. Most people are willing to try just about anything to avoid those extensive means, so if you are one of those people, read on to try 7 steps to solving back pain.

1. The Art of Sitting
First, you need to do something that sounds simple- you need to sit properly! You sit all day long most likely, or if you are on your feet much of the day, you probably spend the evenings sitting. Most people actually do not sit properly. Whether you are hunching your shoulders, not using the proper muscles in your abdomen, or any of the many ways we sit improperly, you need to re-learn how to sit properly. You want to sit up straight, and with your shoulders slightly pulled back, positioned over your hips.

2. The Art of Standing
The second tip is quite the opposite- stand! Many people don’t stand often enough if they sit behind a desk for work. Many doctors recommend that you try a sit stand workstation as a desk. With this kind of station, you can adjust the height so that you can work in both a resting, and a semi standing position simultaneously. This kind of situation can allow your back a break for when you are sitting too long without being forced to take a break from work. If you can’t afford this kind of workstation, you can also just make sure to get up and walk around. Try walking for a few minutes every half hour, or at least every hour, to keep your body moving and feeling more comfortable. The more stationary you are sitting at a desk, the worse your back pain will probably be.

3. The Art of Sleeping Properly
You’re probably saying, ‘what? I’m causing myself more back pain while I’m sleeping? You can’t be serious!’ but it is true. When you’re asleep, you are, most likely, laying in one still position for an extended period of time (several hours). When you are stressing your muscle for a period of time, it might get uncomfortable, but if you are asleep, you may not realize that you need to adjust your body. This leads to stiffness and pain in the morning when you wake up. And if you are doing this night after night, you will wind up with back pain every morning, and even muscle damage.This can be hard to overcome. If you’ve always slept on your side, you’ll probably continue to do so, and the same goes for stomach and back sleepers. The good thing is there are slight ways to change this cycle. If you are a side sleeper, use a pillow to put in between your legs, to balance out the weight of your legs from pulling the muscles in your back. You can use a pillow you have at home, or you can buy one of the specially designed pillows for just this type of pain. If you are a back or stomach sleeper, you can similarly use a pillow for relief by placing it under your back, or under your stomach, to balance out your body weight. You’ll probably have to try it out for a few nights to get comfortable with it, but you may find easy relief by doing so.

4. Good Posture
While it was mentioned previously in this article, posture is important to the overall well-being of your back. Posture is actually affecting you constantly. You have a certain posture when you sleep, when you sit, and when you stand. You want to try to minimize the stress on your back muscles, which will, in turn relive the lower back pain you may be feeling. You don’t want to pull your shoulders back too far and overcompensate, but you also don’t want to be hunching, or curling your shoulders forward, which will also result in pain. While you are standing or walking, try to have your shoulders evenly over your hips- not pulling in any way too far to the front or the back. While sitting, it helps most people to have a pillow or a back supporter to put behind their back while sitting.

5. Heat
A simple, cheap and easy fix for many cases of lower back pain is heat. You can buy an electric heating pack, or even homemade rice filled heating bag that can be thrown into the microwave for a few minutes. This will provide almost immediate relief for many cases of back pain. This typically only provides short term relief, which you can also get by taking a hot bath. If your back pain is minor or only occurs occasionally, this may help you. If you suffer from constant back pain, this may give you temporary relief every now and then, but you will probably need to try more serious fixes.

6. Bath and Epsom Salts
Epsom salts, and medicated bath salts, can be wonderful for lower back pain. Soaking in a hot bath on its own can be a help for many people, so the addition of the salts can work wonders on back pain. This is because the salts have almost magical ways of relieving muscles that are strained and stressed.

7. Planks
So many individuals are probably familiar with the term ‘planking’ which has become quite popular lately, but we are referring to the exercise, the plank. This is similar to a standard pushup. You want to lie flat, and then push up onto your elbows, with your bent arms being positioned directly down from your shoulders. Next, flex your core muscles as you hold your body off the ground. Tighten your stomach muscles and hold this position firm for at least 1 minute. Just your toes and your arms should be touching the ground. This exercise will build your core muscles, which will, over time, relieve back pain. This is a tried and true trick that physical therapists use to help their clients with back pain.

These 7 tips are great ways to get started to relieve your back pain. If you’ve tried these simple, do it yourself tricks, and you are still seeing no signs of relief, you really must visit with a physician to be sure you do not have any permanent damage in your back. If you are just beginning to feel minor pain, these 7 ideas may just possibly be your salvation to living pain free! Good luck to you!



  1. rana koteich says:

    i have a deep lower back pain that was keeping me in bed for the last 2 days and i have a long trip to do after 2 days. what to do ???

  2. I believe my back pain comes when I am worried and stressed. How do I handle thiat?

  3. I’ve had low back pain on and off for the last 10 or so years as I am fairly active. Simply bending over and straining to tie my shoes can cause a flare up that causes discomfort for a couple of days. But generally the spasmming goes away and I’m back off to the races doing my normal day to day things. The main difference now, is that I know what type of movements might instigate a flare up and I then position my body in such a way so that I minimize the chance of putting my body in those awkward positions. I also try to stretch my calves and hamstrings out a couple of times a day along with performing exercises to eliminate anterior pelvic tilt imbalances not to mention foam rollers, tennis balls, and magic pad(heating pad) to get rid of trigger points blah blah blah. I’ve gone to chiropractors but the fix is short term at best and most of the time the pain has subsided in the time that I’ve made the appointment to the time I’ve actually received treatment. Did I mention that getting old sucks?

  4. Roger I am one that is like your old girlfriends .I need advice on how to build my muscles and loose the weight so my back won’t hurt as much. Do you have any advice.

  5. I have known girlfriends who were rather larger than normal in the chest area and this exess weight caused them to have lower back pain. I suspect though, that the back pain was more directly due to their weak core muscles. Because when your abdominal and lower back muscles are strong, your body can withstand heavy amounts of weight – certainly much more than a big bust.

  6. I started having lower back pain after I had my son twenty two years ago and to this day it still hurts most of the time. I have found when I point at the spot the pain starts from in my back that my husband says that is where they did the epidural before delivery. Is it possible that they damaged something in there that is never going to heal?

  7. Back pain seems to make your whole body hurt some way or another. Thank you for these tips I’ve been trying to stretch my back as much as possible in the evening because I figure if it is stretched out before I go to bed then maybe it won’t hurt when I get up in the morning. So far that hasn’t worked but maybe by doing that and some of these other tips it will.

  8. I woke up this morning with my back hurting because I think my body twists in my sleep and I stay that way to long, but when I get up I can’t even take a deep breath I just have to force myself to start moving and eventually it will loosen up enough that I can move easily again. I don’t know how to stop that kind of thing though do you?

  9. Have you ever noticed that when you r back hurts it just throws off your whole day? I can have a back ache and it just drains my energy and makes other parts of my body sore as well. It is kind of like a tooth ache making your entire head hurt. Thank you for posting this information I will try some of this and see what happens.

  10. There are actually a lot of things you can do to get rid of the pain you have in your back, your article addressed quite a few of those. I think the biggest one is make sure you aren’t over weight especially in the abdominal area because it is amazing how much that puts a strain on your back carrying that around, kind of like a bountifully breasted woman.

  11. I think that Jerome is right you need to strengthen your core muscles in order to solve the back pain issue but there are other reason that your back can hurt which have to do with your kidney’s and kidney stones etc. so you have to gage what the pain feels like so you know whether to go to the doctor or not. Be careful is the biggest thing I can say.

  12. The biggest way I have found to solve my lower back pain was to lose weight and to improve my posture. When I lost weight the back pain I would get while I was asleep and lying in the wrong position would stop now that I have gained weight again it is back. Posture is also a huge thing to consider when you have any kind of back pain.

  13. More targeted treatment for back pain improves care and “substantially” reduces healthcare costs, say scientists. Instead of a “one size fits all” approach, different treatments were offered depending on the severity of the condition. I say prevention is the cheapest way to deal with it and that means exercising to strengthen the body’s core muscles (lower back and abdominal wall).

  14. Rucksacks loaded with school books have been linked to higher levels of back pain. The report’s authors said school children should not carry anything which weighs more than 10% of their body weight. The report said back pain was a bigger problem in school girls and that the risk increased with age. Many children transport excessively loaded backpacks, an excess which would not be allowed for workers in employment.

  15. I intend to buy at least two of the supplements for fitness recovery, and I certainly want to take advantage of the discounts offered to ideal bite subscribers. But I just want to make certain that a subscription is free – you know, just like signing up to a news letter list. I really hope so. I won’t take too kindly to having to pay a monthly fee of any sort.

  16. Spine injuries such as sprains and fractures can cause either short-lived or chronic back pain. Sprains are tears in the ligaments that support the spine, and they can occur from twisting or lifting improperly. Fractured vertebrae are often the result of osteoporosis, a condition that causes weak, porous bones. Less commonly, back pain may be caused by more severe injuries that result from accidents and falls – as was the case for my brother.

  17. I heard about a promising, experimental treatment that involves spinal injections of ozone gas and steroids relieved pain in over two-thirds of 327 people with back problems related to a herniated disc. This condition occurs when the cushions, or discs, that serve as shock absorbers for the spine become inflamed and bulge or break open. When inflamed, discs press against nearby nerves. People with this condition can experience pain, numbness, and weakness in the back, buttocks, and legs.

  18. I have been suffering with back pain for quite some time now and this article has given me some tips to try that I believe will work wonders. I once took physical therapy for the pain and much of what they did you described here. Thank you so much for offering alternative treatments to surgery I didn’t want to suffer through that.

  19. I read about some research published in Spine, the yoga intervention program called ‘Yoga for Healthy Lower Backs’ is most likely going to be cost effective for not only the UK National Health Service (NHS), but for the wider society as well. I think this is great because ever since I discovered the benefits of Yoga, I feel much stronger and more flexible.

  20. I have back pain mainly when I get up in the morning, we purchased one of those expensive sleep number beds so that I could adjust the mattress and my back wouldn’t hurt in the morning. It worked for a little while and now I have discovered that I twist in the middle of the night and sleep that way, I think that is what is causing this pain I have now.

  21. The best advice I ever received for back pain was to strengthen my abdominal muscles and to lose weight. The weight I needed to lose was around the gut area and the abdominals underneath the fat were so weak that my back was holding all the weight when I would stand or do anything for that matter. Just like when you are pregnant and the heavier the baby gets the more you waddle, same thing.

  22. I have a weak lower back and it hurts on a regular basis especially after having my son. Is there a particular way to strengthen your back or build the muscle up back there? Sometimes when I wake up in the morning it will hurt so bad I can’t take a deep breath with out it shooting pain up and back down my back, so I hope these exercises work.

  23. I have found that exercise, if done with proper form, helps my back pain better than anything. The pain killers don’t work so I have to do some form of exercise or stretching to get it to relieve at all. A lot of people don’t realize the posture they have and how their stomach being pushed out strains your back so they don’t know why their back is even hurting.

  24. Thank you for these tips, my back has been hurting steadily now for about a week and I know that my posture stinks but it is not normal for me to have this pain. I will try your tips and see if it doesn’t stop the hurting. I could also stand to lose some weight and that would help because all my weight is in my gut which strains my back.

  25. Jeanne Thompson says:

    Suffering from physical pain resulting from many internal and external factors is really an uncomfortable experience. Pain management is an effective approach to relieve that unpleasant feeling so you can have a normal life. Don’t be frightened to try out non traditional ways of pain alleviation. There are a lot actually. Try them and find out what works best for you. Do not let pain affect your life.

  26. My back has been hurting awhile… I will try these tips out.

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