How to relieve back pain

Back pain is a very common issue that haunts many people. It disturbs the routine and the simplest tasks, such as cleaning the house, exercising and even sleeping. Back ache can have many different causes behind it, and in case of sudden, persistent or very intense pain, medical help must be sought. 

But in some cases you can relieve and prevent pain by creating some habits. This article will teach you these techniques to help you soothe your back!

Exercises help to end back pain

There is a misconception that the more back pain we have, the less we should move. This idea is a complete mistake: we need to keep a good level of activities daily. Being sedentary makes the muscles that support the spine weaker, which can make the situation worse. 

Try to keep your usual level of physical activity, or even improve by practicing low-impact physical activities.A 30 minute walk three times a week is a good option. Or you can try swimming or taking your dog for a walk around the neighborhood.

Stretch yourself to relieve back pain

Getting your muscles strong is necessary to give your spine more support and reduce back aches. Stretching helps improve pain and flexibility. Taking pilates or yoga classes are a great way to stretch yourself and also exercise. 

Keep a good posture

Having a good posture regulates the pressure on the lower back and as a consequence relieves the pain. To improve spine alignment, you can invest in special accessories and clothing, such as tapes, straps and stretchy bands or special shapewear. Some special shapewear like bodysuits helps sustain the back, which directly and positively affects the back’s health. 

A thermal shock might relieve your back pain

Hot or cold temperatures can be really helpful when it comes to ending back pain. Both of them work, you just have to pick which one is better for you. In general, heat is more relaxing, while ice is effective in inflammation cases.

Healthy habits are always welcome

In some cases, being overweight can enhance back pain since extra pounds load more on your lower back. Seek medical help to confirm if that is your case and if so, the doctor will advise you with an exercise and diet plan.

Maintaining a balanced and varied diet is fundamental to getting your muscles and bones the vitamins and minerals they need. If you smoke, consider quitting: it is believed that nicotine and other substances present in cigarettes can take away vital nutrients from the bones, making them weaker.

Topical medications

For instantaneous relief, you can apply topical medications, such as creams and patches. These products usually contain ingredients like menthol or camphor, that have a cooling (or heating) effect. This is a quick solution to minimize the ache, but remember it is not a treatment and it won’t end the pain completely.

Medical help

Seeking medical help is always a good idea, and depending on your symptoms it is a must. In case of intense, persistent or sudden ache, do not hesitate to book an appointment with a doctor.


We hope you enjoyed the article and all the tips we gave. Take a look at Metro’s Brazil website: we have special shapewear that helps you improve your posture. 

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