6 Ways to Ease Back Pain for Fast Relief — All MD-Approved and Proven to Work
More than 31 million Americans will experience back pain at some point — and women are twice as susceptible than men
The minute your feet hit the ground in the morning, you feel a familiar ache radiating from your back. You’re not alone: More than 40% of women over 40 suffer from back pain. “Dwindling estrogen levels as women age accelerate bone loss, leading to the degeneration of the spinal discs, which can irritate the nerve roots, causing pain,” explains spinal and orthopedic surgeon Ken Hansraj, MD, author of Watch Your Back: Nine Strategies to Reduce Your Neck and Back Pain Without Surgery. Other back woes specific to women include what Dr. Hansraj calls the “perils of fashion”: everything from a too-heavy shoulder bag weighing down our back to unsupportive undergarments. All of these factors cause more than 500,000 Americans to undergo back surgery every year. “But a significant number of Americans can be saved from surgery with better understanding and care of their backs.” Fortunately, Dr. Hansraj promises ending the pain cycle doesn’t require making big changes. “Knowing just a few smart daily tips will get you the relief you need.” Keep scrolling for his six simple back pain relief advice that works fast.
Related: Why OTC Pain Pills Don’t Always Work for Back Pain (and 5 Ways To Relieve it Naturally)
6 ways to get back pain relief
1. Try ‘wall angels’
Making snow angels was so much fun as a kid — and doing the same upper-body motion against a wall promotes proper spine alignment to ease your aches as an adult. “Wall angels open up your chest and bring your shoulders back, alleviating a major source of pain between the shoulders and neck,” says Dr Hansraj.
To do: Tuck your pelvis so that your lower back is against the wall, arms at your sides. Pull your shoulders and head back to touch the wall. Slowly raise your arms overhead so they skim the wall, until your hands touch overhead, then lower them slowly to the starting position. Repeat five to 10 times three to five times a week.
To see wall angels in action, check out the video below:
2. Take fish oil daily
“Omega-3 fatty acid relieves back pain, thanks to its strong anti-inflammatory effects,” says Dr. Hansraj. One study in the journal Surgical Neurology found that patients with neck and back pain who took 1,200 to 2,400 mg of omega-3 essential fatty acid daily reported significant relief — so much so that 59% of them stopped taking their prescription pain medication.
3. Watch your breath
“Taking deep, diaphragmatic breaths quiets the stress response, a major trigger of back pain,” says Dr. Hansraj. His advice: Sitting in a chair or lying on your back, breathe deeply in through your nose. Feel your belly rise for a slow count of five steps. Hold your breath for a few seconds, then exhale through your mouth, feeling your belly fall in five incremental steps. “Practicing deep belly breathing just a few minutes a day is shown to increase positive ‘neuroplasticity,’ your brain’s ability to change, which reduces activity in the brain’s pain centers.”
Related: 5 Breathing Methods That May Ease Dry Eyes, Heartburn, and Brain Fog
4. Walk this way
“Motion is lotion” for lubricating stiff back muscles and spinal joints, but it doesn’t need to be difficult, promises Dr. Hansraj. “Aim for moderate exercise, like walking, 30 to 45 minutes a day — that could be as little as 10 minutes at a time,” he says. Whether you’re strolling your neighborhood or hopping on the treadmill, consider walking on a slight incline. “When we walk downhill, our spinal joints become compressed, but when we walk uphill, our body tilts forward and our spinal joints open up to make more room for nerves, easing tightness and relieving pain.”
4. Have berries in the A.M.
Feeding your back powerhouse plant foods rich in nutrients that fight inflammation helps reduce aches and build stronger bones, slashing the risk of spinal fractures, says Dr. Hansraj. “I like to make blueberry shakes or smoothies.” To make a delicious, pain-zapping blueberry smoothie, in a blender combine 2 scoops protein powder, 1 cup almond milk, 1 cup blueberries (frozen), 2 tsp. chia seeds and honey to taste. “Blueberries and chia seeds are loaded with antioxidants that help protect spinal discs — and blueberries contain quercetin, an antioxidant that has strong anti-inflammatory benefits.” Studies also show quercetin plays a key role in keeping spinal discs healthy.
6. Power up positivity
“The longer you suffer from back pain, the less it has to do with the original physical problem and the more it’s linked to your emotional state,” observes Dr. Hansraj. “If you’re able to overcome the negativity pain can generate, you will be in a better position to cope with and alleviate pain.” One of his favorite strategies to boost positivity (and unwind at night) is gratitude journaling. Research suggests regularly jotting down just three things you’re thankful for decreases inflammation and helps alleviate chronic pain.
For more ways to ease pain, click through these stories:
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