10 Effective Ways to Relieve Back Pain Naturally

1. Keep moving & avoid long periods of rest

Bed rest often makes back pain worse.

Movement helps to:

• reduce stiffness

• improve circulation

• calm irritation around the spine

Take short, frequent walks and change position regularly.

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2. Don’t fear movement, your back is strong

Back pain can be alarming, but the spine is designed to bend, twist and load.

Gentle movement is safe and helpful, even if it feels a bit uncomfortable at first. Avoid only the movements that cause sharp, severe pain.

A physiotherapist can guide you on what is safe to do.

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3. Try heat for muscle spasm or stiffness

Heat is useful when the back feels:

• tight

• locked up

• in spasm

Use:

• hot water bottle

• microwavable heat pack

• warm shower while gently moving

10–15 minutes at a time works well.

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4. Improve your posture by changing positions often

There is no single “perfect posture”.

The biggest problem is staying in one position too long.

Try:

• standing up every 30–45 minutes

• adjusting your seat height

• occasionally working standing instead of sitting

Your next posture is your best posture.

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5. Gentle lower back mobility exercises

Simple movements can help reduce protective stiffness, such as:

• knee-to-chest movements

• pelvic tilts

• gentle rotations lying on your back

These should feel easy and controlled, not forced.

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6. Strengthen your core and glute muscles gradually

As your pain settles, strengthening helps prevent recurrence.

Helpful exercises include:

• bridges

• bird-dog

• side planks (modified versions if needed)

Your physiotherapist can personalise exercises based on your goals and lifestyle.

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7. Stay active, walking is one of the best natural treatments

Walking helps by:

• improving flexibility

• increasing blood flow to healing tissues

• boosting mood and confidence

Start small and build up gradually.

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8. Manage stress and sleep

Back pain is influenced by:

• poor sleep

• high stress

• fatigue

Simple sleep habits help recovery:

• regular sleep/wake times

• dark, cool bedroom

• limiting screens late at night

Relaxation strategies like breathing exercises or mindfulness can also reduce pain sensitivity.

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9. Avoid relying on painkillers long-term

Pain relief medication has its place in short-term flare-ups, but it does not fix the cause.

Physiotherapy, strengthening and movement address the underlying problem so you don’t have to rely on tablets.

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10. See a physiotherapist if the pain persists or keeps returning

You should seek a physiotherapy assessment if you have:

• ongoing back pain for more than 2–3 weeks

• repeated flare-ups

• pain down the leg or sciatica

• difficulty lifting, sitting or exercising

At Light Joints Physiotherapy we will:

• assess your back thoroughly

• explain your diagnosis clearly

• provide a personalised rehab plan

• use ultrasound assessment if clinically appropriate

• discuss other options such as acupuncture or injections if indicated