Back pain is a very common problem, and several measures can help relieve it, depending on the cause, intensity, and duration of the pain. Here are the most effective methods:
1. Regular movement and exercise
- Targeted exercises – strengthen the core muscles (abdominal and back muscles).
- Stretching – especially for the muscles of the hips, waist and legs.
- Walking and swimming are gentle but effective workouts.
2. Correct posture and ergonomics
- Sit with your back straight, feet touching the floor.
- Use an ergonomic chair and a monitor at eye level.
- When lifting weights , use your leg muscles, not your back.
3. Cold or heat
- At first (in the first few days), a cold compress helps.
- Later , heat (heating belt, shower, or hot water bottle) relieves muscle tension.
4. Massage and physiotherapy
- A professional massage can relieve tension.
- A physical therapist can develop an individual exercise program.
5. Painkillers (temporarily)
- Ibuprofen or paracetamol may help temporarily.
- Avoid prolonged use without medical supervision.
6. Back orthoses
- Can be used temporarily, especially during physical exertion or chronic pain.
- Specialized Bauerfeind back belt options (such as LumboTrain ) are also available.
7. Reduce stress
Stress increases muscle tension and pain. Breathing exercises, meditation, and improving sleep quality can help.
This is an informational article. If the pain does not go away within 2 weeks or becomes worse , it is recommended to see a doctor or physiotherapist to rule out more serious problems (such as a herniated disc or nerve compression).
