Table of ContentsView AllTable of ContentsTips for Pain ReliefTips for Pain Over TimeWhen to See a ProviderTreatment Options
Table of ContentsView All
View All
Table of Contents
Tips for Pain Relief
Tips for Pain Over Time
When to See a Provider
Treatment Options
Finding relief forback painand getting the appropriate treatment may depend on the cause. Back pain has various causes, including injuries, structural problems, bad posture,arthritis, andosteoporosis.Certain risk factors, such as age, excess weight, and smoking, can increase your risk for back pain.
Symptoms of back pain may include:
This article explains all the ways to relieve back pain, including self-care, alternative therapies, medical treatments, surgery, and more.
Eleganza / Getty Images
8 Tips for Back Pain Relief
Try these tips to manage back pain and other back symptoms.
Sleep With Your Spine in a Neutral Position
Thebest sleep positionsare ones that keep the spine and head as neutral as possible.In a neutral position, the spine stays at itsoptimal posturewith the chin up, shoulders low, back straight, knees relaxed, and hips aligned with the shoulders.
For back and neck pain, the Sleep Foundation recommends sleeping on your side with a pillow or blanket between the knees. You will want to pick a pillow with a thickness that matches the distance between the neck and shoulder, which allows the neck to stay aligned with the spine with side sleeping. The proper alignment will help prevent pain and soreness.
Maintain Your Posture
Common everyday activities like sitting at a desk for long hours, slumping over a laptop on your couch, or scrolling your phone can put stress on your spine. Research shows that a slumped sitting position is a significant source oflower back pain.
It is always a good idea to pay attention to your posture. If your shoulders start to scrunch up toward your neck or your back or if your back starts to form into a “C” shape, you will start to experience neck or back pain.
Here is how to maintain your posture:
Causes of Back Pain and Treatment Options
Ice and Heat
Ice and heat are easy ways to manage back pain. According to the National Institute of Arthritis and Musculoskeletal and Skin Diseases (NIAMS), cold packs can help reduceinflammationand swelling related to back pain.On the other hand, a heating pad can increase blood flow to promote muscle and tissue healing. Both methods are safe for managing back pain.
To use ice to manage back pain, use cold compresses for 20 minutes every few hours.Avoid applying ice directly to the skin, especially along the bones of the spine. Wrap your cold pack with a dry towel.
Heat can help relax tight muscles and stiff joints. It can be applied with a commercial heating pad or a hot water bottle.
Heat and cold therapies can speed up the healing of muscle strains in the back.As soon as you injure yourself, ice your back to reduce pain and swelling. Apply ice for the first two days. Apply heat to the back on the third day for pain relief.
Slowly Start Moving Again
Healthcare providers do not recommend rest for a sore back. Research shows that restriction of activity, including bed rest, does not offer relief and might even prolong your recovery and return to normal activities.
Rather than resting, consider limiting activities that cause you pain. You can gradually increase your activity level based on your ability to handle it.
If moving is challenging, consider breaks of standing and sitting or even a little bit of movement. Research shows that any amount of movement can relieve lower back pain.
Set an alarm and get up every half hour or so to stand, stretch, or go for a short walk. Stretching from your sitting position or adjusting your sitting position can also help.
Gentle Back Stretches
Exercises that stretch the back, hip, and stomach muscles can help prevent and relieve lower back pain.These include walking, riding a stationary bike, and low-impact aerobics.
The following muscle-strengthening and stretching exercises, done at least two times a week, can help reduce back pain and strengthen your back muscles:
Check with a physical therapist or healthcare provider to ensure any exercises you plan to do are safe for you given the source of the back pain and other conditions you may have.
Back Massages
Getting a massage may help relieve lower back pain. A study published in 2016 found thatmassage therapywas a promising treatment for chronic low back pain related to multiple causes, includingosteoarthritis,scoliosis(spinal curvature),stenosis(narrowing of the spinal canal, compressing nerves), anddegenerative disc disease.
Options for massage include structural or relaxation massage.Structural massage involves soft tissue techniques to address muscle and skeletal pain, while relaxation uses kneading, stroking, and circular motions to help you relax.
Manual manipulationis another back pain relief option.A physical therapist or chiropractor uses various techniques to adjust the spine to its full range of movement. Manual manipulation can help manage back, neck, or thoracic (mid-back) pain.
Pain-Relief Creams
Topical pain relief creams, ointments, gels, or patches may relieve a sore and stiff back.These products contain lidocaine, menthol, capsaicin, and camphor to cool, heat, or numb the affected back area.
Apply the topical pain reliever to the area of the back or neck that hurts. For hard-to-reach back areas, ask someone for help.
OTC Medications
There are two types of over-the-counter (OTC) oral pain relief options for managing your back pain:nonsteroidal anti-inflammatory drugs(NSAIDs) and Tylenol (acetaminophen).
NSAIDs can lower inflammation, which leads to swelling and tenderness. OTC NSAIDs include Advil and Motrin (ibuprofen), Aleve (naproxen), and aspirin. While Tylenol can relieve occasional back pain, it does not lower inflammation.
A Word From VerywellSeeing a physical therapist (DPT) within the first few days of back pain is useful because they can advise you on activities that could be making you feel worse, such as sitting positions, sleeping positions, and lifting mechanics. They can give you exercises that will help you without making your pain worse—THERESA MARKO, DPT, MEDICAL EXPERT BOARD
A Word From Verywell
Seeing a physical therapist (DPT) within the first few days of back pain is useful because they can advise you on activities that could be making you feel worse, such as sitting positions, sleeping positions, and lifting mechanics. They can give you exercises that will help you without making your pain worse—THERESA MARKO, DPT, MEDICAL EXPERT BOARD
Seeing a physical therapist (DPT) within the first few days of back pain is useful because they can advise you on activities that could be making you feel worse, such as sitting positions, sleeping positions, and lifting mechanics. They can give you exercises that will help you without making your pain worse
—THERESA MARKO, DPT, MEDICAL EXPERT BOARD
What Causes Lower Back Pain When Walking and How to Find Relief
Other Tips to Reduce Back Pain Over Time
Some lifestyle changes can help improve back pain over time.
Consider Changing Your Diet
Many foods have been found to reduce or increase inflammation. The immune system creates inflammation to protect and heal the body from disease or injury. However, too much inflammation can lead to pain and other symptoms and needs to be managed.
Foods that may help bring down inflammationinclude:
Inflammation-producing foods to avoid or limitinclude:
Weight Loss
If you are overweight, that extra body weight may put pressure on your spine, making back pain more likely. It may also affect the disks between the vertebrae (the small bones of the spine).If you carry excess weight in the abdomen, it can affect your posture, and poor posture can lead to back pain.
Excess weight can affect any area of the back, including thecervical spine(neck),thoracic spine(upper and mid-back),lumbar spine(lower back), and thesacrumandcoccyx(posterior pelvic wall and tailbone).But people who are overweight, especially in the midsection, are more likely to experience lower back pain.
Weight loss can ease inflammation and reduce pressure off the spine, which could mean less pain.If you are having difficulty losing weight, talk to a healthcare provider about your weight loss goals and treatments that may help.
Think About Your Footwear
The shoes you wear are crucial for maintaining your spine’s alignment.When you get new shoes, they should feel comfortable and not pinch any part of the foot.
Try on shoes and walk around in them to feel how they feel. Never buy shoes that are too tight or loose, unsupportive or uncomfortable.
Try Workstation Changes
A proper workstation may help to reduce back and strain.The right office ergonomic equipment could mean less strain on your spine and reduced back, neck, shoulder, buttocks, hip, and leg pain.
Examples of ergonomic office equipment include:
Your Home Office and Your Health
Manage or Reduce Stress
Moderate to high levels of stress have been linked to lower back pain.Fortunately, you have plenty of options for reducing stress.
Ways to manage stress include:
Quit Smoking
Research shows a significant association between cigarette smoking and back pain.Nicotine in cigarettes can weaken the spinal bones and take away vital nutrients from the discs that cushion the area between your vertebrae and spine.
If youneed help to quit, let a healthcare provider know. They can provide you with treatment options and resources to help you to quit.
10 Things to Stop Doing If You Have Low Back Pain
When to Contact a Healthcare Provider
You may be able to manage back pain at home with self-care. However, sometimes, symptoms of back pain are a sign of a more severe condition, such asinflammatory arthritis,spinal fractures, infections, nerve damage, or a tumor.
Symptoms that might indicate a concerning back pain problem include:
Guidance on Supplements and At-Home TreatmentsBefore trying any herbal supplements, consult a healthcare provider. The Food and Drug Administration (FDA) does not regulate supplements for quality or purity, so it is essential to seek medical guidance before using supplements to manage back pain.It is also a good idea to consult a healthcare provider before trying natural or home remedies for back pain. While these may help relieve pain and other back symptoms, they should not replace medical treatments.
Guidance on Supplements and At-Home Treatments
Before trying any herbal supplements, consult a healthcare provider. The Food and Drug Administration (FDA) does not regulate supplements for quality or purity, so it is essential to seek medical guidance before using supplements to manage back pain.It is also a good idea to consult a healthcare provider before trying natural or home remedies for back pain. While these may help relieve pain and other back symptoms, they should not replace medical treatments.
Before trying any herbal supplements, consult a healthcare provider. The Food and Drug Administration (FDA) does not regulate supplements for quality or purity, so it is essential to seek medical guidance before using supplements to manage back pain.
It is also a good idea to consult a healthcare provider before trying natural or home remedies for back pain. While these may help relieve pain and other back symptoms, they should not replace medical treatments.
Medical Treatment Options for Severe Back Pain
Back pain that is considered severe has a variety of causes, including muscle strains and injured discs. Muscle strains only cause pain in the back, but a slipped disc or bulging disc causes pain that spreads into your arm or leg.
Physical Therapy
Physical therapycan be started within a few days of experiencing back pain.A physical therapist (a medical professional who holds a doctorate in physical therapy, DPT) can recommend exercises and other treatments to help manage your back symptoms.
In the United States, you can directly access a physical therapist without a physician’s referral, although some states impose restrictions.If you have health insurance, check with your provider to see what coverage is provided and any needed preapprovals.
Prescription Pain Relievers
If OTC pain relievers are not helping to manage your back and neck pain, your healthcare provider can prescribe more potent pain relievers.
Prescription pain relief options for back pain might include:
Common Medications for Lower Back Pain Relief
Antidepressant Medications
Healthcare providers will sometimes prescribeantidepressantsto manage back pain even if someone is not depressed. Types of antidepressants includeserotonin-norepinephrine reuptake inhibitors(SNRIs),selective serotonin reuptake inhibitors(SSRIs), andtricyclics.
Spinal Injections
The two most commonly used spinal injections are nerve blocks and epidural injections.Nerve blocks target specific nerves to ease symptoms. Epidurals are given in the area surrounding the nerve roots around the spinal cord to relieve inflammation and reduce back pain.
Back Surgery
Spinal surgeryis considered when other therapies have failed to resolve your back pain. It might be to correct problems related to the small bones of the spine (the vertebrae) or nerve roots.
As with any surgery, back surgery comes with risks. There is also no guarantee that the surgery will eliminate your back pain and other symptoms.
Risks may include bleeding and infection. If you think you might benefit from spinal surgery, ask your healthcare provider for a referral to a spine specialist.
Acupuncture
Acupunctureis a type of traditional Chinese medicine in which thin needles are inserted into the body. The needles may trigger specific points in the body, reducing pain.
A 2021 review of 13 randomized controlled trials that investigated the effectiveness of acupuncture for managing lower back pain found that it may reduce lower back pain and improve one’s ability to perform daily tasks.
The trials reported reduced pain intensity, improved ability to perform daily self-care, and reduced the need for pain medications. However, none of the trials showed improvements in function.
Talk Therapy
Talk therapy, also known as psychotherapy, is a communication-based method used to diagnose and treat concerns related to emotions and behavior patterns.Cognitive behavioral therapy(CBT), a type of talk therapy, may help to relieve your back pain. It teaches people ways to change how they perceive and handle emotions, problems, and pain.
One 2022 meta-analysis reported in theJournal of Painsuggested that talk therapy could relieve back pain when used in combination with other back treatments.The combined approach, called multimodal therapy, had a success rate of 84% higher than standard treatment alone.
Summary
Back pain is a common health issue that can sometimes lead to limited mobility and difficulty with carrying out everyday activities. Self-care home remedies can help you to manage pain, swelling, and stiffness. Such remedies include lifestyle changes, ice and heat therapies, reducing stress, managing posture, and quitting smoking.
If at-home therapies do not help manage your back pain or if it becomes severe, contact a healthcare provider. Your provider can prescribe additional treatments, including medications. Additional therapies for back pain may include acupuncture and talk therapy.
Spinal surgery is considered when other therapies have failed. It may correct problems with the vertebrae and nerve roots.
32 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.National Institute of Arthritis and Musculoskeletal and Skin Diseases.Common causes of back pain - types & treatment.Sleep Foundation.What are the best positions for sleeping?Fujitani R, Jiroumaru T, Noguchi S, et al. Effect of low back pain on the muscles controlling the sitting posture.J Phys Ther Sci. 2021;33(3):295-298. doi:10.1589/jpts.33.295Harvard Health.Posture and back health.National Institute of Arthritis and Musculoskeletal and Skin Diseases.Back pain: Diagnosis, treatment, and steps to take.Johns Hopkins Medicine.Ice packs vs. warm compresses for pain.Malanga GA, Yan N, Stark J.Mechanisms and efficacy of heat and cold therapies for musculoskeletal injury.Postgrad Med. 2015;127(1):57-65. doi:10.1080/00325481.2015.992719Casser HR, Seddigh S, Rauschmann M.Acute lumbar back pain.Dtsch Arztebl Int. 2016;113(13):223-234. doi:10.3238/arztebl.2016.0223Barone Gibbs B, Hergenroeder AL, Perdomo SJ, Kowalsky RJ, Delitto A, Jakicic JM.Reducing sedentary behaviour to decrease chronic low back pain: the stand back randomised trial.Occup Environ Med. 2018;75(5):321-327. doi:10.1136/oemed-2017-104732Harvard Health.Stretching and strengthening exercises to relieve and prevent lower back pain.Allen L.Case study: The use of massage therapy to relieve chronic low-back pain.Int J Ther Massage Bodywork. 2016;9(3):27-30. Published 2016 Sep 9. doi:10.3822/ijtmb.v9i3.267Bishop MD, Torres-Cueco R, Gay CW, Lluch-Girbés E, Beneciuk JM, Bialosky JE.What effect can manual therapy have on a patient’s pain experience?Pain Manag. 2015;5(6):455-464. doi:10.2217/pmt.15.39Derry S, Wiffen PJ, Kalso EA, et al.Topical analgesics for acute and chronic pain in adults - an overview of Cochrane Reviews.Cochrane Database Syst Rev. 2017;5(5):CD008609. Published 2017 May 12.doi:10.1002/14651858.CD008609.pub2Nationwide Children’s Hospital.Acetaminophen vs. ibuprofen: What’s the difference?Harvard Health.Foods that fight inflammation.Sheng B, Feng C, Zhang D, Spitler H, Shi L.Associations between obesity and spinal diseases: a Medical Expenditure Panel Study analysis.Int J Environ Res Public Health. 2017;14(2):183. doi:10.3390/ijerph14020183Buoy Health.Back pain and weight gain: common causes and effective solutions.Lerebourg L, L’Hermette M, Menez C, Coquart J.The effects of shoe type on lower limb venous status during gait or exercise: a systematic review.PLoS One. 2020;15(11):e0239787. doi:10.1371/journal.pone.0239787Tulane University.Workplace ergonomics safety: tips, equipment, and examples.Vinstrup J, Jakobsen MD, Andersen LL.Perceived stress and low-back pain among healthcare workers: a multi-center prospective cohort study.Front Public Health. 2020;8:297. doi:10.3389/fpubh.2020.00297Green BN, Johnson CD, Snodgrass J, Smith M, Dunn AS.Association between smoking and back pain in a cross-section of adult Americans.Cureus. 2016;8(9):e806. doi:10.7759/cureus.806Harvard Health.Managing back pain.Mosabbir A.Mechanisms behind the development of chronic low back pain and its neurodegenerative features.Life (Basel). 2022;13(1):84. doi:10.3390/life13010084Orthopedic Laser and Spine Surgery.How can I tell if my back pain is muscle or disc related.Fritz JM, Magel JS, McFadden M, et al.Early physical therapy vs usual care in patients with recent-onset low back pain: a randomized clinical trial.JAMA. 2015;314(14):1459-67. doi:10.1001/jama.2015.11648Thompson T, Dias S, Poulter D, et al.Efficacy and acceptability of pharmacological and non-pharmacological interventions for non-specific chronic low back pain: a protocol for a systematic review and network meta-analysis.Syst Rev. 2020;9(1):130. doi:10.1186/s13643-020-01398-3American Physical Therapy Association.Direct access.American Academy of Orthopaedic Surgeons.Spinal injections.American Academy of Orthopaedic Surgeons.Minimally invasive spine surgery.Su X, Qian H, Chen B, et al.Acupuncture for acute low back pain: a systematic review and meta-analysis.Ann Palliat Med. 2021;10(4):3924-3936. doi:10.21037/apm-20-1998American Psychological Association.Understanding psychotherapy and how it works.Fleckenstein J, Floessel P, Engel T, et al.Individualized exercise in chronic non-specific low back pain: a systematic review with meta-analysis on the effects of exercise alone or in combination with psychological interventions on pain and disability.J Pain. 2022;23(11):1856-1873. doi:10.1016/j.jpain.2022.07.005
32 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.National Institute of Arthritis and Musculoskeletal and Skin Diseases.Common causes of back pain - types & treatment.Sleep Foundation.What are the best positions for sleeping?Fujitani R, Jiroumaru T, Noguchi S, et al. Effect of low back pain on the muscles controlling the sitting posture.J Phys Ther Sci. 2021;33(3):295-298. doi:10.1589/jpts.33.295Harvard Health.Posture and back health.National Institute of Arthritis and Musculoskeletal and Skin Diseases.Back pain: Diagnosis, treatment, and steps to take.Johns Hopkins Medicine.Ice packs vs. warm compresses for pain.Malanga GA, Yan N, Stark J.Mechanisms and efficacy of heat and cold therapies for musculoskeletal injury.Postgrad Med. 2015;127(1):57-65. doi:10.1080/00325481.2015.992719Casser HR, Seddigh S, Rauschmann M.Acute lumbar back pain.Dtsch Arztebl Int. 2016;113(13):223-234. doi:10.3238/arztebl.2016.0223Barone Gibbs B, Hergenroeder AL, Perdomo SJ, Kowalsky RJ, Delitto A, Jakicic JM.Reducing sedentary behaviour to decrease chronic low back pain: the stand back randomised trial.Occup Environ Med. 2018;75(5):321-327. doi:10.1136/oemed-2017-104732Harvard Health.Stretching and strengthening exercises to relieve and prevent lower back pain.Allen L.Case study: The use of massage therapy to relieve chronic low-back pain.Int J Ther Massage Bodywork. 2016;9(3):27-30. Published 2016 Sep 9. doi:10.3822/ijtmb.v9i3.267Bishop MD, Torres-Cueco R, Gay CW, Lluch-Girbés E, Beneciuk JM, Bialosky JE.What effect can manual therapy have on a patient’s pain experience?Pain Manag. 2015;5(6):455-464. doi:10.2217/pmt.15.39Derry S, Wiffen PJ, Kalso EA, et al.Topical analgesics for acute and chronic pain in adults - an overview of Cochrane Reviews.Cochrane Database Syst Rev. 2017;5(5):CD008609. Published 2017 May 12.doi:10.1002/14651858.CD008609.pub2Nationwide Children’s Hospital.Acetaminophen vs. ibuprofen: What’s the difference?Harvard Health.Foods that fight inflammation.Sheng B, Feng C, Zhang D, Spitler H, Shi L.Associations between obesity and spinal diseases: a Medical Expenditure Panel Study analysis.Int J Environ Res Public Health. 2017;14(2):183. doi:10.3390/ijerph14020183Buoy Health.Back pain and weight gain: common causes and effective solutions.Lerebourg L, L’Hermette M, Menez C, Coquart J.The effects of shoe type on lower limb venous status during gait or exercise: a systematic review.PLoS One. 2020;15(11):e0239787. doi:10.1371/journal.pone.0239787Tulane University.Workplace ergonomics safety: tips, equipment, and examples.Vinstrup J, Jakobsen MD, Andersen LL.Perceived stress and low-back pain among healthcare workers: a multi-center prospective cohort study.Front Public Health. 2020;8:297. doi:10.3389/fpubh.2020.00297Green BN, Johnson CD, Snodgrass J, Smith M, Dunn AS.Association between smoking and back pain in a cross-section of adult Americans.Cureus. 2016;8(9):e806. doi:10.7759/cureus.806Harvard Health.Managing back pain.Mosabbir A.Mechanisms behind the development of chronic low back pain and its neurodegenerative features.Life (Basel). 2022;13(1):84. doi:10.3390/life13010084Orthopedic Laser and Spine Surgery.How can I tell if my back pain is muscle or disc related.Fritz JM, Magel JS, McFadden M, et al.Early physical therapy vs usual care in patients with recent-onset low back pain: a randomized clinical trial.JAMA. 2015;314(14):1459-67. doi:10.1001/jama.2015.11648Thompson T, Dias S, Poulter D, et al.Efficacy and acceptability of pharmacological and non-pharmacological interventions for non-specific chronic low back pain: a protocol for a systematic review and network meta-analysis.Syst Rev. 2020;9(1):130. doi:10.1186/s13643-020-01398-3American Physical Therapy Association.Direct access.American Academy of Orthopaedic Surgeons.Spinal injections.American Academy of Orthopaedic Surgeons.Minimally invasive spine surgery.Su X, Qian H, Chen B, et al.Acupuncture for acute low back pain: a systematic review and meta-analysis.Ann Palliat Med. 2021;10(4):3924-3936. doi:10.21037/apm-20-1998American Psychological Association.Understanding psychotherapy and how it works.Fleckenstein J, Floessel P, Engel T, et al.Individualized exercise in chronic non-specific low back pain: a systematic review with meta-analysis on the effects of exercise alone or in combination with psychological interventions on pain and disability.J Pain. 2022;23(11):1856-1873. doi:10.1016/j.jpain.2022.07.005
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
National Institute of Arthritis and Musculoskeletal and Skin Diseases.Common causes of back pain - types & treatment.Sleep Foundation.What are the best positions for sleeping?Fujitani R, Jiroumaru T, Noguchi S, et al. Effect of low back pain on the muscles controlling the sitting posture.J Phys Ther Sci. 2021;33(3):295-298. doi:10.1589/jpts.33.295Harvard Health.Posture and back health.National Institute of Arthritis and Musculoskeletal and Skin Diseases.Back pain: Diagnosis, treatment, and steps to take.Johns Hopkins Medicine.Ice packs vs. warm compresses for pain.Malanga GA, Yan N, Stark J.Mechanisms and efficacy of heat and cold therapies for musculoskeletal injury.Postgrad Med. 2015;127(1):57-65. doi:10.1080/00325481.2015.992719Casser HR, Seddigh S, Rauschmann M.Acute lumbar back pain.Dtsch Arztebl Int. 2016;113(13):223-234. doi:10.3238/arztebl.2016.0223Barone Gibbs B, Hergenroeder AL, Perdomo SJ, Kowalsky RJ, Delitto A, Jakicic JM.Reducing sedentary behaviour to decrease chronic low back pain: the stand back randomised trial.Occup Environ Med. 2018;75(5):321-327. doi:10.1136/oemed-2017-104732Harvard Health.Stretching and strengthening exercises to relieve and prevent lower back pain.Allen L.Case study: The use of massage therapy to relieve chronic low-back pain.Int J Ther Massage Bodywork. 2016;9(3):27-30. Published 2016 Sep 9. doi:10.3822/ijtmb.v9i3.267Bishop MD, Torres-Cueco R, Gay CW, Lluch-Girbés E, Beneciuk JM, Bialosky JE.What effect can manual therapy have on a patient’s pain experience?Pain Manag. 2015;5(6):455-464. doi:10.2217/pmt.15.39Derry S, Wiffen PJ, Kalso EA, et al.Topical analgesics for acute and chronic pain in adults - an overview of Cochrane Reviews.Cochrane Database Syst Rev. 2017;5(5):CD008609. Published 2017 May 12.doi:10.1002/14651858.CD008609.pub2Nationwide Children’s Hospital.Acetaminophen vs. ibuprofen: What’s the difference?Harvard Health.Foods that fight inflammation.Sheng B, Feng C, Zhang D, Spitler H, Shi L.Associations between obesity and spinal diseases: a Medical Expenditure Panel Study analysis.Int J Environ Res Public Health. 2017;14(2):183. doi:10.3390/ijerph14020183Buoy Health.Back pain and weight gain: common causes and effective solutions.Lerebourg L, L’Hermette M, Menez C, Coquart J.The effects of shoe type on lower limb venous status during gait or exercise: a systematic review.PLoS One. 2020;15(11):e0239787. doi:10.1371/journal.pone.0239787Tulane University.Workplace ergonomics safety: tips, equipment, and examples.Vinstrup J, Jakobsen MD, Andersen LL.Perceived stress and low-back pain among healthcare workers: a multi-center prospective cohort study.Front Public Health. 2020;8:297. doi:10.3389/fpubh.2020.00297Green BN, Johnson CD, Snodgrass J, Smith M, Dunn AS.Association between smoking and back pain in a cross-section of adult Americans.Cureus. 2016;8(9):e806. doi:10.7759/cureus.806Harvard Health.Managing back pain.Mosabbir A.Mechanisms behind the development of chronic low back pain and its neurodegenerative features.Life (Basel). 2022;13(1):84. doi:10.3390/life13010084Orthopedic Laser and Spine Surgery.How can I tell if my back pain is muscle or disc related.Fritz JM, Magel JS, McFadden M, et al.Early physical therapy vs usual care in patients with recent-onset low back pain: a randomized clinical trial.JAMA. 2015;314(14):1459-67. doi:10.1001/jama.2015.11648Thompson T, Dias S, Poulter D, et al.Efficacy and acceptability of pharmacological and non-pharmacological interventions for non-specific chronic low back pain: a protocol for a systematic review and network meta-analysis.Syst Rev. 2020;9(1):130. doi:10.1186/s13643-020-01398-3American Physical Therapy Association.Direct access.American Academy of Orthopaedic Surgeons.Spinal injections.American Academy of Orthopaedic Surgeons.Minimally invasive spine surgery.Su X, Qian H, Chen B, et al.Acupuncture for acute low back pain: a systematic review and meta-analysis.Ann Palliat Med. 2021;10(4):3924-3936. doi:10.21037/apm-20-1998American Psychological Association.Understanding psychotherapy and how it works.Fleckenstein J, Floessel P, Engel T, et al.Individualized exercise in chronic non-specific low back pain: a systematic review with meta-analysis on the effects of exercise alone or in combination with psychological interventions on pain and disability.J Pain. 2022;23(11):1856-1873. doi:10.1016/j.jpain.2022.07.005
National Institute of Arthritis and Musculoskeletal and Skin Diseases.Common causes of back pain - types & treatment.
Sleep Foundation.What are the best positions for sleeping?
Fujitani R, Jiroumaru T, Noguchi S, et al. Effect of low back pain on the muscles controlling the sitting posture.J Phys Ther Sci. 2021;33(3):295-298. doi:10.1589/jpts.33.295
Harvard Health.Posture and back health.
National Institute of Arthritis and Musculoskeletal and Skin Diseases.Back pain: Diagnosis, treatment, and steps to take.
Johns Hopkins Medicine.Ice packs vs. warm compresses for pain.
Malanga GA, Yan N, Stark J.Mechanisms and efficacy of heat and cold therapies for musculoskeletal injury.Postgrad Med. 2015;127(1):57-65. doi:10.1080/00325481.2015.992719
Casser HR, Seddigh S, Rauschmann M.Acute lumbar back pain.Dtsch Arztebl Int. 2016;113(13):223-234. doi:10.3238/arztebl.2016.0223
Barone Gibbs B, Hergenroeder AL, Perdomo SJ, Kowalsky RJ, Delitto A, Jakicic JM.Reducing sedentary behaviour to decrease chronic low back pain: the stand back randomised trial.Occup Environ Med. 2018;75(5):321-327. doi:10.1136/oemed-2017-104732
Harvard Health.Stretching and strengthening exercises to relieve and prevent lower back pain.
Allen L.Case study: The use of massage therapy to relieve chronic low-back pain.Int J Ther Massage Bodywork. 2016;9(3):27-30. Published 2016 Sep 9. doi:10.3822/ijtmb.v9i3.267
Bishop MD, Torres-Cueco R, Gay CW, Lluch-Girbés E, Beneciuk JM, Bialosky JE.What effect can manual therapy have on a patient’s pain experience?Pain Manag. 2015;5(6):455-464. doi:10.2217/pmt.15.39
Derry S, Wiffen PJ, Kalso EA, et al.Topical analgesics for acute and chronic pain in adults - an overview of Cochrane Reviews.Cochrane Database Syst Rev. 2017;5(5):CD008609. Published 2017 May 12.doi:10.1002/14651858.CD008609.pub2
Nationwide Children’s Hospital.Acetaminophen vs. ibuprofen: What’s the difference?
Harvard Health.Foods that fight inflammation.
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