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In recent years, back pain has become an increasingly common problem. Even adults and young are suffering from this issue. While back pain is not uncommon. However, it can be extremely problematic and affect your daily life activities.

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It is estimated by the National Institute of Neurological Disorders and Stroke that almost 80% of adults suffer from back pain at least once in their lifetime. Back pain can also be in the upper and middle back as the spine and back muscles support a large portion of the body’s weight.

These muscles are needed for everyday movements such as:

  • Sitting up straight
  • Standing up
  • Walking around
  • Working out

With back pain being a common issue, there are tons of different remedies that are readily available on the internet. Over-the-counter pain medications are also commonly taken to help ease back pain.


Back pain can be excruciating at times, often being so painful that the person is unable to even move, let alone get up and go about their day. One of the best ways to tackle back pain is to exercise. Yoga, water exercises, and other low-impact activities can help to reduce back pain. Strolls and walks might also help as they help to loosen the muscles. There are various stretching exercises for men and stretching exercises for women.

The best way to exercise muscles is to hit the gym. Strength training, weightlifting, and stretches keep the muscles flexible, building them up and keeping a person in shape. It is important to not overextend and have the proper form during training to prevent any injuries.

Hot and Cold Therapy

Using hot and cold therapy is fairly common as it has numerous advantages. If a person suffers from an injury, ice packs are used to minimize any inflammation. The cold can also provide a numbing effect which helps to handle the pain. Cold therapy also helps with recovery and athletes are often seen using this method after they step off the field.

If a person is suffering from muscle aches or stiff muscles, heat is used to help relax these muscles. The warm sensation provides a soothing feeling. However, heating pads and other items such as a hot water bottle should be handled with care and the temperature should be carefully monitored in order to avoid burning.


Properly done stretches can be extremely beneficial when it comes to reducing back pain. There is no time limit, but it is recommended that each stretch should be held for a minimum of 30 seconds for maximum results.

Touching the toes: With your feet together, bend at the waist and try to touch your toes. Go as far as you can without bending your knees. This helps to loosen back muscles while also stretching the hamstrings.

Cobra Pose: For this stretch, you need to lay face down with your hands beside your shoulders, palms down. Slowly push upwards, lifting your chest up to engage the back muscles.

Cat-Cow Pose: Get on your hands and knees with your legs slightly apart. Arch your back first towards the ceiling and then towards the floor. The back-and-forth motion can help reduce back pain.

Child’s Pose: For this pose, sit on your heels with your knees slightly apart. Then, lean forward until your head is placed on the floor with your arms stretched straight out, palms down.

Not all back pain is the same. People suffer from back pain due to a number of reasons which is why it is difficult to claim which one method can be more effective. Chronic back pain and back pain from an injury can be different and needs to be treated in different ways. It is recommended to consult a doctor in order to find the most suitable treatment for your issue.

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