Author: BalanceGenics Anti-aging Research Team (How100.com)
The authoritative journal The Lancet once published a study stating that around 540 million people worldwide suffer from back pain, and from 1990 to 2015, the proportion of global back pain patients increased by 54%.
In addition, according to The American Academy of Orthopaedic Surgeons (AAOS) and the U.S. Bone and Joint Initiative, musculoskeletal (MSK) medical expenses in the United States are significant and growing each year. Here’s an overview of MSK-related medical costs:
MSK conditions, including back pain, arthritis, injuries, and osteoporosis, cost the U.S. healthcare system over $380 billion annually.
MSK disorders are a leading cause of healthcare spending in the U.S., contributing to around 18% of total healthcare costs.
For individuals with MSK conditions, the average annual healthcare cost is about $7,800 per patient.
What can be done to relieve back pain before we need a back pain doctor near me? Don’t worry! We have compiled 10 common methods to relieve back pain and analyzed which ones are effective for your condition.
Back pain can be categorized as either acute or chronic depending on the onset time.
If you accidentally strain or twist your back once and recover after a few days of rest, this is acute back pain. If your back pain persists or recurs within 3 months, it's likely chronic.
Different methods apply to chronic and acute back pain. A special reminder: Many conditions can trigger back pain, whether chronic or acute. It's recommended to find out the cause early and treat accordingly. The following reviews are only for methods you can try at home after diagnosis.
The following ratings combine relevant guidelines and doctors’ experience to highlight each method's value. Look closely to find what works for you.
- Applying a pain-relieving patch
Rating: Chronic phase 🌟 / Acute phase 🌟🌟
Recommendation: Only provides temporary local pain relief with limited effectiveness for long-term back pain.
Most patches work by allowing certain pain-relieving substances to penetrate the tissue through the skin, reducing inflammation and pain. This can help relieve localized pain, especially for acute injuries like strains or sprains. However, for chronic issues such as muscle strain or disc herniation, patches offer minimal relief and do not address the root cause, failing to repair damaged muscles or discs.
- Pain relievers
Rating: Chronic phase 🌟🌟 / Acute phase 🌟🌟🌟
Review: Effective for acute pain but should be used with caution and as directed by a doctor.
Back pain is a form of pain, and medications can be relatively effective in treating acute pain. Common non-steroidal anti-inflammatory drugs (NSAIDs), like ibuprofen or acetaminophen, can be used. However, keep in mind that pain is a protective mechanism of the body, often signaling an underlying issue, such as muscle damage or even kidney disease. Taking painkillers to mask the pain could hinder diagnosis and proper treatment of the root cause.
- Infrared therapy device
Rating: Chronic phase 🌟🌟
Review: Provides temporary relief but is limited to specific areas.
Infrared therapy device that emit far-infrared light (commonly referred to as "heat therapy") can help with back pain by penetrating deep into muscle tissue, promoting blood circulation and tissue repair. However, since the back has thicker layers of skin and muscle, heat therapy is limited in scope and typically offers only short-term, localized relief.
- Mechanical massager
Rating: Chronic phase 🌟🌟
Review: Effective for muscle tension-related pain, but not for other types of back pain.
Many patients with back pain report muscle tension, often caused by prolonged sitting or poor posture. Research has shown that moving or stretching muscles can reduce tension, and massagers work by applying mechanical force to reduce muscle tightness. However, mechanical massagers often have fixed movement patterns and may not target specific areas precisely. Additionally, inflammation-related pain requires medication or physiotherapy, which massagers cannot address.
- Lumbar support and computer stand
Rating: Chronic phase 🌟🌟🌟
Review: Effective for preventing back pain, recommended for daily use with proper posture.
Lumbar supports help maintain the natural curve of the spine during prolonged sitting, reducing muscle strain. A computer stand keeps the screen at eye level, preventing neck strain. Both tools are beneficial for maintaining proper posture, which is essential for preventing back pain. However, their effectiveness depends on using them with correct posture.
- Lumbar brace or support belt
Rating: Chronic phase 🌟🌟🌟
Review: Helps reduce muscle strain but should not be used long-term.
Lumbar braces with support plates provide external support to reduce the strain on muscles and the spine. While these braces can reduce back pain, they should only be worn for 2-4 hours a day. Overuse can weaken muscles, leading to worse back pain when the brace is removed.
- Professional massage or chiropractic therapy
Rating: Chronic phase 🌟🌟🌟 +0.5 🌟
Review: Provides targeted relief by experienced professionals.
Experienced rehabilitation therapists can provide precise, deep-tissue massage to affected muscles, with personalized adjustments based on the patient's condition. However, this refers to professional rehabilitation massage, not regular massages at any shop. Further rehabilitation exercises should be done to strengthen muscles and prevent future pain.
- Choosing the right mattress
Rating: 🌟🌟🌟🌟 (depending on circumstances)
Review: A medium-firm mattress can reduce back pressure and alleviate pain.
A bad mattress can worsen back pain. Ideally, the mattress should support the spine's natural curve, reducing pressure on the back. Test the mattress before buying: if your hand slides easily between your back and the mattress, it’s too soft; if there’s no space, it’s too firm. A good mattress provides the right level of support without gaps between your back and the bed.
- Swimming
Rating: Chronic phase 🌟🌟🌟🌟
Review: Strengthens back muscles and helps prevent pain.
Swimming (especially breaststroke or freestyle) is an ideal way to relieve back pain (except during acute flare-ups). Water buoyancy reduces pressure on the spine, and swimming engages the core, improving back muscle strength and stability. It’s also recommended as a preventive measure for non-back pain sufferers.
- Correct posture and back exercises
Rating: Chronic phase 🌟🌟🌟🌟🌟
Review: Daily exercises and good posture are the most effective ways to prevent back pain.
Once the pain subsides, don’t relax too much! The best way to prevent back pain is through correct posture and regular back exercises,especially middle back workouts to strengthen muscles. The most common posture mistake is bending at the waist when lifting heavy objects, which can cause acute muscle strain or herniated discs. Always squat down to lift heavy items and avoid straining the back.
Additionally, here are some weights free exercises to strengthen back muscles and stabilize the spine, helping prevent and alleviate back pain.
Cat-Cow Stretch:
- Start on your hands and knees in a tabletop position.
- Inhale, arch your back (Cow), lifting your head and tailbone upward.
- Exhale, round your spine (Cat), tucking your chin and tailbone downward.
- Repeat for 10-15 cycles, focusing on the movement of the spine.
Source: Yogajala.com
Bird-Dog:
- Begin on your hands and knees in a tabletop position.
- Extend your right arm forward while simultaneously extending your left leg back, keeping both parallel to the floor.
- Hold for a few seconds, then return to the starting position.
- Alternate sides and repeat for 10 reps on each side.
Bridges:
- Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
- Engage your core and lift your hips toward the ceiling, forming a straight line from your shoulders to your knees.
- Hold for 2-3 seconds at the top, then slowly lower your hips back down.
- Perform 12-15 repetitions.
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Reference List
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American Academy of Orthopaedic Surgeons (AAOS). (2020). Musculoskeletal disorders: The burden of musculoskeletal diseases in the United States. Retrieved from https://www.aaos.org/aaosnow/2020/mar/research/research01/
U.S. Bone and Joint Initiative. (2019). The burden of musculoskeletal diseases in the United States (BMUS) (4th ed.). Rosemont, IL: American Academy of Orthopaedic Surgeons.
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Mayo Clinic Staff. (2022). Back pain: Symptoms and causes. Retrieved from https://www.mayoclinic.org/diseases-conditions/back-pain/symptoms-causes/syc-20356963
Cleveland Clinic. (2021). Back pain treatment: Non-surgical options. Retrieved from https://my.clevelandclinic.org/health/diseases/9427-back-pain
Bendix, T., Bendix, A., & Skovron, M.L. (1996). The role of physical therapy in the management of low back pain. Physical Therapy, 76(2), 205-215.
National Institute of Neurological Disorders and Stroke (NINDS). (2021). Low back pain fact sheet. Retrieved from https://www.ninds.nih.gov/health-information/patient-caregiver-education/fact-sheets/low-back-pain-fact-sheet
Cameron, M., & McCarthy, C.J. (2019). The effectiveness of lumbar support devices for preventing low back pain in office workers: A systematic review. Work, 62(4), 577-586.
