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6 Ways To Relieve Back Pain Without Medicine or Surgery

Updated on June 7, 2015

Hub Highlights

  • Among Top 5 Conditions Keeping People In Their Beds
  • Protecting the back using tummy exercises
  • Lifting techniques for people with back pain
  • Footwear to use when you have back pain
  • Sleeping Positions
  • Putting Your Legs Up for Pain Relief
  • When in Doubt Ask Your Doctor

Among Top 5 Conditions Keeping People In Their Beds

The back is probably the most used area of the body. Regardless of what you're doing, your back is most likely doing a larger portion of the work.

As a result it comes as no surprise that back pain is a widespread condition around the world and according to statistics, is among the top five conditions that keeps most people in their beds for days on end.

If you suffer with back pain, you're probably eager to find solutions to relieve it, I know I was. Sadly I ended up in surgery.

But even if you don't have any signs of back pain, you ought to make sure that you don't get it and avoid it at all costs.

To help you out, here are a few suggestions to help alter your everyday habits that help take the stress off of the back and get the pain relief you so desperately want.

Learn How To Ease Back Pain Using Abs Exercises

Protecting the back using tummy exercises

Doing tummy or abs exercises during the week will help to build up protection for your back - even if you already have back pain, these exercises will help to stretch out the spine and strengthen you tummy muscles, that in turn will provide relief for your back pain, giving the back the protection it needs.

I've included a really good video found on YT that might help you understand how abs and tummy exercises work to relief back pain.

Lifting Techniques for Back Pain Sufferers

Lifting techniques for people with back pain

As you'll know from experience, hardly a day goes by where you find yourself having to lift something heavy from the floor. A straightforward rule for lifting to keep in mind, is that you should bend your knees, where it's easier from a squatting position to lift the item and here is also where your strong tummy muscles will come in handy.

Make certain that your back is arched to offer maximum strength, energy and position when lifting. Make sure you hold the item you're lifting as close to your body as possible. Lifting heavy items very often causes injuries and can develop into serious back pain, so it's really important to do lifting in the right way. Sadly many people surprisingly enough, ignore the correct way to lift things and often suffer the consequences.

Footwear to use when you have back pain

Footwear is also important when you have back pain or want to avoid it. To help women avoid or relieve back pain it's ideal to wear flat shoes. If you do have to wear heels for whatever reason, then try to wear those that aren't too high.

High heels give the body an unnatural balance, which can cause unnecessary strain on the back. Using heels however, does have it's benefits as they pull in the tummy when walking and often improves posture - at least that's my own experience and my high heeled pumps didn't make my back pain any worse.

Sitting and Laying Down

What did aggravate my back pain was sitting for longer periods of time. When you're sitting down, the back weighs more and puts a lot of pressure on the spine, which often makes it ache more. So it's best to get up from your chair as frequently as possible, walk about and stretch the muscles, taking off the pressure from your back.

When traveling long distances by car take frequent breaks, step out of the car and walk around - do this frequently. If your taking a plane, use the same approach of getting up and walking about, when you're able to. When all else fails - lay down, it's better for your back than sitting.

Sleeping positions

Obviously whether you have back pain or not, you'll want to find the right and most comfortable position if you are sitting, standing or laying down. Adjusting your position slightly could be very beneficial for your back. Sitting or laying down on a firm surface is also said to be beneficial, although I never did find it so, my mattress is soft and so is my chair. For some back pain sufferers, a firm mattress can offer good protection for your back.

Sleeping on your stomach isn't really a good idea, as it stretches your back, but if you have to sleep face down, then remember to remove your pillows, otherwise you could end up with more back pain. One of the best ways to sleep is on your side, with a pillow between your knees and your legs drawn up in the fetal position.

This stretches the back and gives room between the discs and nerves that run through the spine and can offer pain relief during the night. When sitting down, an ergonomic chair is ideal to sit in to ensure that your back is supported and you're able to sit up straight.

Putting Your Legs Up for Pain Relief

While laying down on you back, you may find that using a box with a blanket over it is helpful in giving pain relief, depending on where your back pain is for example lower back, middle back or upper back.

The box has to be high enough so that it slots in behind your knees and so you can place the lower part of your legs on the box, while you're in the laying down position. This method can really help especially if you have lower back pain as lifting your legs and resting them on a box or similar will stretch the lower back and take the pressure off.

Some people hang in doorways, stretching their bodies as far as possible to stop the pain. This does work for some, but not for others. A chiropractor can help too - just be sure that it's a back pain you have and not a disc that's bulging and squeezing a nerve.


When in doubt - Ask your Doctor

Back pain is very unpleasant and often very, very painful. Although there are a lot of guides, tips, treatments and cures on relieving back pain in the marketplace, if you have constant back pain, speak to your doctor for help and advice on pain relief and treatment.

If you're over weight, losing a few pounds will take the pressure off of your back and spine. Try exercising frequently, even just going for a walk will provide some fresh air and put you in a good frame of mind, even though your back hurts and walking will keep the cogs oiled, so you don't lose mobility.

In the meantime learn more about how you can strengthen your tummy to protect your back. It works - I have first hand experience that it does.


This hub is not designed to and does not provide medical advice, professional diagnosis, opinion, treatment or services to you or to any other individual.

IF YOU BELIEVE YOU HAVE A MEDICAL EMERGENCY, YOU SHOULD IMMEDIATELY CALL YOUR PHYSICIAN. If you believe you have any other health problem, or if you have any questions regarding your health or a medical condition, you should promptly consult your physician or other healthcare provider.

Never disregard medical or professional advice, or delay seeking it, because of something you read on this hub or a linked website. Never rely on information on this hub in place of seeking professional medical advice. You should also ask your physician or other healthcare provider to assist you in interpreting any information in this hub or in the linked websites, or in applying the information to your individual case.

© 2011 Lucy Jones


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    • Au fait profile image

      C E Clark 

      5 years ago from North Texas

      Great info! Will share.

    • starbright profile imageAUTHOR

      Lucy Jones 

      5 years ago from Scandinavia

      Thanks for your welcomed comments Thelma. Hopefully the exercises will help in the future. Stay safe -- Lucy

    • Thelma Alberts profile image

      Thelma Alberts 

      5 years ago from Germany

      This is a great information. I have sometimes backache when I sit too long in front of my laptop. Maybe that´s because of my posture. I have to do the exercise. Thanks for sharing. Voted up and shared.

    • starbright profile imageAUTHOR

      Lucy Jones 

      5 years ago from Scandinavia

      Thanks for your comments Thumbi7.

    • thumbi7 profile image

      JR Krishna 

      5 years ago from India

      This is a wonderful article. Many of us don't realise that there are simple measures which can correct these problems and directly go for taking medicines.

      Voted up and shared

    • starbright profile imageAUTHOR

      Lucy Jones 

      5 years ago from Scandinavia

      My sympathies Jools99. Thanks for commenting - get well soon and of course keep doing the exercises - even if you don't feel like it :-)

    • Jools99 profile image

      Jools Hogg 

      5 years ago from North-East UK

      Excellent article, well explained and the video is very good. I have 2 herniated discs and I understand the importance of stretching exercises and improving the core muscles - though I do get lazy sometimes and forget to do them.

    • starbright profile imageAUTHOR

      Lucy Jones 

      5 years ago from Scandinavia

      I sympathize Emma Harvey, it's a real energy drainer having back pain. Getting your tummy muscles strengthened will help a great deal. Do be careful and take care. Thanks for your comments.

    • Emma Harvey profile image

      Emma Kisby 

      5 years ago from Berkshire, UK

      Good information. I sometimes suffer from back pain due to the nature of my job. I would like to strengthen my tummy muscles to help. I also need to be careful with lifting.

      Thanks for this - up and useful.

    • starbright profile imageAUTHOR

      Lucy Jones 

      6 years ago from Scandinavia

      Yes of course my_girl_sara - Yoga, forgot that one, that would help immensely. Thanks for the comment and heads up.

    • my_girl_sara profile image

      Cynthia Lyerly 

      6 years ago from Georgia

      Nice article! I also recommend doing yoga. It helps tremendously!


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