Get Relief from Back Pain with These Easy Tips

If you are experiencing back pain, there are few things you can do at home to relieve the pain and improve your quality of life. Some self-help techniques, preventative measures, and remedies to ease or eliminate back pain are below.


But first, let us see


What causes lower back pain

Back pain is a common ailment. It can have many contributing factors. Injury, trauma, poor posture, incorrect lifting techniques, poor body mechanics, and stress are all common causes of back pain. Back pain can result from other issues such as spinal stenosis, a slipped disk, or an infection. And in some cases, back pain can be a sign of a more significant problem such as cancer.

However, some cases of back pain can be other issues, such as constipation, tight diaphragm, or digestive problems.


Constipation is a common problem that can cause pain and discomfort in the back. If you are not having regular bowel movements, the stool becomes hard and dry and can put pressure on your lower back. There are several causes of constipation. Most of you have control over eating enough fiber, consuming more vegetables, staying hydrated, and going to the bathroom when you feel the urge. Some medications can cause side effects such as constipation. Ask your doctor for possible alternatives if this is the case for you.

In some cases, constipation can lead to other health problems, such as hemorrhoids. But this is a discussion we will not get into


One of my clients visits me only when his back pain becomes unbearable. I know that he has chronic constipation, and the first place I start working on him is his abdomen. After 15-20 minutes of abdominal massage therapy, most of his back pain disappeared.


Another condition that can cause back pain is a tight diaphragm. The diaphragm is a muscle located at the base of the lungs that helps you breathe. If this muscle becomes tight, it can put pressure on the spine and lead to back pain. (See a diaphragm release video below)


Millions of Americans suffer from back pain, and many don't realize that their digestive issues are the contributing factors to their pain. One reason is that when the digestive system is not working correctly, it can put added strain on the back muscles. Additionally, some digestive problems can lead to inflammation in the body, which in turn can contribute to back pain. 

So, if you have digestive issues, then find a GI specialist or a functional nutritionist who specializes in GI issues. First fix your gut, then concentrate on your back. Because most likely, after addressing your gut issues, your back pain will disappear.

What preventative measures can you take?

There are a few steps you can take to prevent back pain.

Here are six simple tips:

Get up and move: Moving your body routinely helps to keep your back healthy and flexible. Walk or do some light stretching before bedtime to help relax your spine. Try this morning stretch routine

Take breaks: Don’t try to tough it out if back pain is what's keeping you from doing what you love. Taking regular breaks will allow your body to rest and recover, leading to lasting relief.

Get a massage: Massage is an excellent way to relieve back pain.

Get a good night's rest: Getting quality sleep is essential for your body and mind. Proper sleep can help relieve back pain. If you are looking for ways to avoid pain, try using a wedge pillow or a simple pillow that's made of foam instead of down.


And take it from a personal experience, use a pillow under your knees, whether you sleep on your back or your side. If you like to sleep on your belly, then put a pillow under your abdomen to lift your back.

Avoid lifting heavy objects: Lifting heavy objects can cause back problems. If you need to lift heavy objects, make sure to keep proper body mechanics.

At-home treatment options:


  • Apply heat or ice to the back when it's hurting. Here are some choices for you.
  • Take a hot bath or shower. A warm bath or shower can help relax tense muscles and stimulate blood flow. Add some aromatherapy to enhance the relaxation effect.
  • Self diaphragm release video, can be done laying down, standing or seated
  • Child's Pose stretch is great for low back pain
  • I like using cross-balanced tape and teaching my clients how to apply it for constipation. If you like to learn more about the cross-balanced tape, and learn more ways to apply it then check out this blog post I wrote a while back.

cross tape

In conclusion:

There are many ways to prevent and ease back pain at home. By using some simple home remedies and treatments, you can improve your quality of life and feel more comfortable. If you are experiencing continuous back pain, be sure to consult a physician to find the best treatment plan for you.

About the author 

Ani Papazyan BS, CN, LMT, LE

As a Pain Resolution Practitioner, I empower individuals to conquer body pain, reclaim their lives, and embrace personalized wellness based on their unique genetic makeup, offering tailored solutions, self-help techniques, and transformative strategies.

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