4 Safe Tips to Get Rid of Back Pain Fast

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Our back is made up of many intricate soft tissues that surround and protect the spine. These structures help us move and stabilize, and most rely on them numerous times daily. We put intense pressure on the back because it works while sedentary and active. 

Whether you work at a desk, stand for hours a day, exercise religiously, or spend consecutive hours on a handheld or gaming device, your spine and its tissues support you. 

Back pain is one of the leading causes of missed work, social engagements, and physical activity. But the truth is, it does not need to interfere with your life. 

This post goes over four ways you can get rid of back pain quickly and safely, and more, so read on. 


What Causes Back Pain?

Understanding why we get back pain can help minimize the risk of it. It’s always best to take proactive care of your body, but that can be difficult when we don’t know what to do. 

Common reasons for back pain include:

  • Poor posture

  • Inactive lifestyle

  • Scrolling on a device for extended periods

  • Improper workstation setup

  • Poor sleeping position, mattress, and pillows

  • Chronic injury

  • Overuse or repetitive use of spine and soft tissues

  • Pregnancy or weight gain

  • Improper shoes 

  • Jobs that require working on your feet

  • Sports activities and exercise (improper lifting or throwing technique, etc.)

Some of these are unavoidable; however, you can provide your back with the support it needs to help stave off injury and pain. 

Ways to help avoid back pain include:

  • Ensure you wear the correct shoes at the correct time (lose the heels when possible)

  • Make sure your workstation is set up properly 

  • Use an ergonomic chair

  • Take breaks from prolonged inactivity with stretches and exercises

  • Exercise regularly 

  • Work with a chiropractor to ensure your body is fully and properly functioning 

  • Sleep on a firm mattress and use pillows that support the neck (cervical spine)

  • Warm up and cool down when working out or participating in a sporting event

  • Stretch the spine

Becoming aware of your movement patterns and posture can contribute to your back’s health, so be conscious of your body and make the proper adjustments as needed. Like anything, the more you do this, the less you’ll have to remember to do it, and good postural and movement habits will become second nature. 


What to Do When Your Back Hurts

Unfortunately, the advice above can’t ensure you never get back pain. And for some, your back hurts already, and you need more targeted solutions to get you out of pain. 

Maybe you’ve been involved in a traumatic accident, or an old injury hasn’t healed properly, or you have an illness such as arthritis. Whatever the reason for your back pain, we’re giving you four reliable tips to help with the pain right now.


Apply ice and heat

When the soft tissues are inflamed, movement is restricted and can be painful. Ice helps reduce inflammation and discomfort so you can move better. 

Heat is excellent at soothing the soft tissues but should only be used when the body is in a state of rehabilitation because it can heighten inflammation. If you apply ice for about 15 minutes, then heat for the same amount of time, the reaction to the cells creates a pumping motion that can keep inflammation away from the injury and quickly reduce your discomfort. 


Stretch, bend, twist, walk 

You don’t want to cause further injury, so minimal stretching and movement are a great way to strengthen the soft tissues and spine, providing improved flexibility. Flexibility is crucial to your correct movement patterns, so if you don’t utilize stretching and movement in your daily routine, it’s highly recommended that you start now. 

Stretching and easy movement also help with range of motion and joint health, increase healthy circulation, and offer a great way to naturally find comfort. 


Change your activity

While too much rest can cause further damage, it’s essential to listen to your body. If you’ve been on your feet all day, get off of them. If you’ve been training for days, take a break. If you’ve been sitting at a desk for hours, move around. 

For your spine and back to properly support you, you must give them the support they need in return. 

Pro tip: Remember your posture. Whether sitting or standing, correct your posture for immediate relief from pressure on undue areas. 


Get a massage

Whether you give it to yourself or ask a loved one, a superficial (not deep) massage can help with circulation, inflammation, and mental stress, minimizing your discomfort in the short term. 

It’s important to seek medical care when you’re in pain. Pain is how your body communicates with you, so you want to make sure you get the right solutions for your condition, and most people can’t do that on their own. It’s always best to talk with a professional before implementing a physical routine to help with discomfort; this will ensure you don’t cause further injury.  


Chiropractic Services to End Back Pain Fast

At-home back pain remedies can help quiet your back pain, but they don’t always lead to keeping the pain away for good. 

Chiropractors understand the inner workings of the spine and musculoskeletal system and provide safe, non-invasive techniques that heal the injury and end the symptoms it causes.

Chiropractic solutions that can end back pain include: 

Along with in-clinic chiropractic treatments, you’ll get guidance on lifestyle, posture, exercise, and moving so you can keep nurturing a healthy back and spine. 


Ending Back Pain at the Source in Greenville

We know you want to live comfortably, and you deserve that. Our chiropractic care team is here to help you reach your goals. We aim to fix the injury, not mask your pain. 

If you’re ready to enjoy an active, productive life, contact our clinic and let’s get you booked.