The feeling of a sore back can be extremely irritating and uncomfortable. The frustration and pain associated with back problems can ruin a person’s whole day and interfere with one’s daily activities. Back problems are noted as one of the most common chronic conditions in Canada. In fact, four out of five adults will experience at least one episode of back pain at some point in their lives.

Luckily, there are some ways to tackle the dreaded sore back one might encounter. In addition to regular visits to a professional chiropractor, there are also a number of remedies that you can try at home. Here are nine most effective home remedies for sore back:

Remedy #1: Let’s put some ice on it!

Putting ice on it is one of the best home remedies for sore back. Whether it is a bag of frozen peas, or an ice pack – applying cold compresses can help alleviate back pain by numbing the sore tissues and providing pain relief similar to local anesthetics. Keeping the cold compress on your back for about 10 to 20 minutes will help ease the inflammation and pain. Just be sure to wrap the cold compress in a towel to guard your skin.

Remedy #2: The mind is powerful

Mediation can be surprisingly helpful and effective when trying to get rid of a sore back. Through the safe mind-body approach, one can achieve decreased pain intensity, decreased feelings of stress and depression, and improved physical function. Just 5-10 minutes of mindful meditation, whether in the morning or before bedtime, is a great way to treat back pain, release endorphins, and overall improve one’s quality of life.

Remedy #3: Massage the back pain away

Ask a partner, friend, or family member to massage your aching back. You can even get an electric back massager off Amazon. Getting a massage in the sore area can improve circulation and relax muscle tissue. According to Harvard University, massages can reduce pain and discomfort, helping you to get back on your feet quicker.

Remedy #4: Keep it moving!

If you’ve noticed that you’re developing a sore back, it could be due to your prolonged static posture. Check your posture to make sure you’re not leaning forward. Avoid sitting or standing for long periods of time as it has been associated with a number of health problems, a sore back being one of them. To help with movement, rotate between your tasks and activities so that you do not over-work the same set of muscles and joints.

Remedy #5: Exercise is key

Exercising can relieve a sore back and the best part is that it could be done from the comfort of your own home. There are numerous key exercises and stretches that could help alleviate back pain. A few out of the many include over-head stretches, prayer stretches, prone press-ups, and the cat and camel exercises. Stretches and exercises such as these mentioned can help manage one’s pain and ultimately improve posture and core stability.

Remedy #6: Enjoy a lovely hot bath

That’s right, a simple soak in the tub could help get rid of your sore back. Relaxing and soaking in a hot bathtub for about 15- 20 minutes can help immensely with a sore back. A hot bath can aid in treating aches and pains, reducing swelling, and soothing tired muscles and joints.

Remedy #7: Adjust how you are sleeping

A poor sleeping position could be the underlying cause for one’s sore back. Some sleeping positions, such as sleeping on your stomach, can cause extra and unnecessary pressure on your neck and spine. By simply changing your sleeping position, a lot of strain can be taken off the back.

One of the best ways to sleep in order to reduce back pain is by lying flat on your back with a pillow placed underneath your knees in order to keep your spine neutral. For added support, one could also place another small pillow under the stomach and pelvis area.

Remedy #8: Get a full night’s sleep

Getting quality sleep is one of the best things you could do for your back! Good sleep can help reduce back pains and aches, specifically restorative sleep. Restorative sleep is essential in feeling refreshed and rejuvenated. According to The National Sleep Foundation, it is recommended that adults get seven to nine hours of sleep each night.

In order to get good sleep, avoid substances that could interfere with your sleep (alcohol, cigarettes…), avoid loud sounds and bright light (TVs, smartphones, tablets, and computers). Sleep is the best pain killer as sleeping longer can help decrease pain sensitivity and ultimately reduce and limit back pain.

Remedy #9: Check your medicine cabinet

Sometimes all that is needed for back pain relief, is the good old over-the-counter pain relievers already sitting in your medicine cabinet. According to Harvard Health, nonsteroidal anti-inflammatory drugs (NSAIDs), such as ibuprofen (Advil, Motrin IB, others) or naproxen sodium (Aleve) are often the go-to-drugs to alleviate back pain. NSAIDs help in reducing swelling, inflammation, pain in the muscles and joints and around damaged spinal discs.

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