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  • Writer's pictureBankstown Physiotherapy

The Top 5 Ways to Ease Back Pain

Back pain is a common problem that can have a variety of causes. It can range from a dull, constant ache to a sudden, sharp pain. The pain can be caused by muscle strain, arthritis, a herniated disc, or other conditions.

Here are some ways to help relieve back pain:

Heat and Ice Packs

Use heat or ice packs to help reduce inflammation pain. Heat can help relax muscles and increase blood flow, while ice can help reduce swelling and numb pain. Heat or ice can be applied to the area for 15-30 minutes at a time, several times a day.

Stretching and Exercising

Try stretching and strengthening exercises to help alleviate muscle strain and improve flexibility. Regular low-impact exercises, such as walking, swimming, or yoga, can help improve flexibility and strengthen the muscles in your back, which can help reduce pain.

Good Posture

Use good posture when sitting, standing, and moving to help reduce the strain on your back muscles. When sitting, try to keep your feet flat on the floor and your knees bent at a 90-degree angle. When standing, keep your shoulders back and your head up.

Lumbar Roll

Consider using a lumbar roll or other back support when sitting to help maintain proper posture and reduce strain on your back muscles.


Get plenty of rest and avoid activities that may exacerbate your back pain. Getting enough rest can help your body heal, therefore, try to get at least 7-8 hours of sleep per night.

If your back pain persists or is severe, you should consult a healthcare professional for further evaluation and treatment. They can help determine the cause of your back pain and recommend appropriate treatment options.

Published by Jolnar Chami

Bankstown Physiotherapy & Sports Injury Centre

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