6 Practical Tips for Getting Rid of Back Pain

6 Practical Tips for Getting Rid of Back Pain

By Dr. Charles-Davies.

This Guest post by Dr. Charles-Davies, a medical doctor that loves to share relevant health information. He is the founder of 25doctors.com- a website that simplifies health education into relevant, easy-to-understand methods.

That uncomfortable knot in your back or that sharp pinch you feel when standing from sitting can be very annoying and worrisome.

Sometimes, we do not know what usually causes the back pain and that can get you upset. We can only guess and hope the pain will eventually go away.

Dr. Charles-Davies

However, the issue about back pain is that if you do not stop what caused the pain in the first place, the pain will never seem to go.

Here are some practical tips for getting rid of back pain:

1. Ice it or heat it

There is usually confusion on whether to use ice or heat when treating back pain. The thing is it depends on how long the pain has been there for. If the pain started within the time frame of 24 – 72 hours, use ice. If it had been over 72 hours, use heat.

Ice packs can be used or if you do not have one, get crushed ice in a damp towel and place on your back for 15 – 20 minutes. Hot water bottle or heating pads can be placed on the back for 10 – 15 minutes. The ice or heat helps to relax the muscles and also relieve pain. Also, you can move around with them.

2. Correct your posture

One of the major causes of back pain is poor posture. Poor posture puts the muscles of the spine under stress and the muscles act up by causing pain and discomfort.

We often find ourselves bending over our laptops or phones or driving with the car seat all the way to the back in an inclined position. We also sit on uncomfortable chairs at work or sit for long periods of time on these uncomfortable chairs

Some practical ways to change our posture are:

Place a pillow that is not too hard or too soft between our lower back and chair while sitting. You should also use a good and firm king-size mattress (if there’s enough space in your room) to protect your back from spasms.

Hold in your stomach like you want the inside of your tummy to touch your back. This activates your core and back muscles and corrects your posture.

Ensure your feet are firmly placed on the ground and your knees and hips are bent at 90 degrees while sitting.

3. Lift properly

Lift with your legs and not your back. We all have the unconscious way of lifting wrongly. We usually bend from the waist especially when it comes to things that are not heavy. This is wrong and can cause lower back pain and hip pain.

When you want to lift anything heavy:

  • Look at what you want to lift. Can you carry it alone or do you need help?
  • If you can lift it alone, stand with your feet apart
  • Squat down, with your back straight, and place your hands under the object
  • Ensure all the weight is evenly distributed between your legs before you stand and lift.

4. Stretch

Like I mentioned earlier, sitting for long periods of time can cause pain especially when sitting wrongly for long periods of time. Also, sitting for a long time has a negative effect on your cardio system.

After sitting for an hour, give yourself a stretch break. You have earned it.

Try these stretches:

Hamstring stretches in sitting

  • Move forward in your chair with your bum almost at the edge of the chair
  • Stretch your legs out with your heel on the floor and your toes pointing to the ceiling or sky
  • Slowly take your right hand to your right toes with your legs still straight. Do not bend your knees
  • Hold this position for 30 seconds
  • Slowly come back to sitting
  • Repeat on the left side

Knee to chest stretches

This can be done by lying or sitting

In sitting,

  • Sit with your back straight and knees bent
  • Place your right and left hands on your right knee and pull towards your chest
  • Hold for 30 seconds
  • Repeat on the left knee

In lying,

  • Bend your two knees while lying on your back
  • Place your palms on your right knee and pull towards your chest
  • Hold for 30 seconds
  • Repeat on the left knee

Side stretches

This can be done while standing or sitting

  • Place your hands on your waist
  • Tilt your body towards the right and raise your left arm up over your head to reach towards your right
  • Hold for 10 seconds
  • Repeat on the other side

5. Wear the correct shoes

Wearing inappropriate shoes for a long period of time can lead to back pain. This is so because the body weight is evenly shared among the back, hip, knee, ankle, and foot. If the ankle and foot are not well supported, all the body weight is then shared among the knee, back and hip. This causes uneven weight sharing and places a lot of stress on the back, which causes back pain.

Wearing appropriate shoes can help reduce back pain.

6. See a doctor or a physiotherapist

If your pain is caused by trauma such as a fall or an accident, please see a doctor or a physiotherapist immediately who will advise you to go for an x-ray.

A doctor will prescribe some medications for the pain while the physiotherapist will advise you on exercises you can do that will not aggravate the pain and prevent a recurrence.

Subscribe to our blog via email

Enter your email address to subscribe to this blog and receive notifications of new posts by email.

Authored by: Dr. Charles- Davies

newest oldest
Notify of

Great suggestions to overcome back pain. Heat or cool works wonder. Thank you for the great suggestions.

Your advice to correct our posture while sitting, such as placing a pillow between the chair and your lower back, would be a good idea. When making corrections, it would probably be a good idea to find a chiropractor. This could help you get professional help with your posture and they can find the cause of your back pain in order to fix the issue so you can get relief.

gonna try this tips

i am afraid to see doctor

hope it work for me


Hi thank you for the great article!

I’ve been searching google for a workout and reading some reviews but there’s very limited info on a lot of the popular online back pain programs.

I’m a Mom of 3 and I really need something that I can do at home, at anytime of the day and I NEED to get back into old days so I can eventually feel comfortable in my life again.
I was thinking of buying a program like sciatica sos one or something like that, but this review made me look into it more https://extremehealthguides.com/erase-my-back-pain-review/ which is how I found your website. It’s also made me think that popular might not mean it’s worth the money. There’s not many reviews on google.

But, I am just wondering what makes a relief for lower back pain? What more should I do, and will I need more then just a back pain program that I can do at home but online?
I don’t want to waste money and all of the reviews make good points and offer some good alternatives. It’s confusing me a bit.
I would love to get your opinion or anyone else’s if I can ??

Kind Regards
Shayla xx

Dr. Omiete Charles-Davies

I understand most comments here are from wonderful people who have chronic back pain from a diagnosed medical conditions. The truth is you’ll need to work closely with your doctor to find the best solution for you. My article was general information and wasn’t meant to address everyone’s individual complaints.
Seeing your doctor will be best for you because if you need pain meds like NSAIDS or even opioids, they’ll be able to prescribe that to you responsibly. Also, if your condition needs surgical management, your doctor will be able to help with that or recommend the best facility to get that done.
Above all, please, don’t lose hope in this battle against pain. You’ll win.
Love you all.

John Tht.

Good list, pace well would be mine stay as active as possible.

Sleep with a pillow between your legs to stop that rotation of your spine.


There are people out here that can not be helped with the Trump solution. Too many medical prpfessionals are ignoring that. I refused any narcotics 24 hours after my first surgery. I took NSAIDS for 5 years but at around year 4 was spitting up blood. They gave GI meds to compensate until finally I wased advised I had Crohns and that NSAIDS were no longer an option. So for 32 years and subsequent surgeries that concluded with my neurosurgeon saying I belonged in a wheelchair, I found an active life with methadone. Works like aspirin for me and nothing else. But recently my pain clinic closed and no doctor will touch me. I have worked for almost the entire time, including now. Tell me the rational in this. Never had a problem. Never abused. There are key politicians for this folly that have no idea what pain management is about by t, for their ultra conservative values feel they must act. They need to be educated about real pain in a way this will not happen again.


How many suicides before this madness is stopped. My pain clinic closed and 12 visits to others, no one would pick me up because I am in the top 20% dosage wise. I have seen others in similar situations cry after coming out of their doctors visit, asking how can I live with this. Not one of my visits would even accept me as a patient. For 32 years I took only what my doctors provided and have been able to continue working. I do not drink or abuse drugs and now I am treated like a criminal. Arizona is out of control. I will overcome this and Arizona decision makers will pay when I do. This is a crime against law abiding citizens for political folly and it must stop to save live. SHAME! I will find you. I am 65 and dumped from all medical support because the doctors are afraid of pere ecution. Politicians, look for me. I wiil be there.

Dr. Omiete Charles-Davies

Thank you all for the feedback, glad to be of help. Hope anyone with back pain really gets to see their doctor and physical therapist.

Thomas Kidd

Great advice, but I suffer from chronic pain with a 30+ year history. I also have Narcolepsy and have been taking Methadone for 30+ years. The past two years I have had my medicine reduced to the point of near zero pain relief. This reduction has affected my Narcolepsy treatment because Adderall and Methadone have worked together to give me a partial functioning life. Trying to get this point across to my doctor has had no success. I am wondering if you Dr. Davies might have some ideas about what I need to do. I have been unsuccessful in attempts to get off the Methadone and being 67 in this July I see before me just more pain and suffering if something isn’t done about the abuses being done to me and the 20% of the population which suffers from chronic pain syndrome. I am fearing becoming house bound. I was prior to this mess about controlling drug abuse been able to get outside and exercise, but it’s becoming more and more difficult to do. My pain management has become mismanagement. Thank you for your good advice. Mr. Thomas Kidd.

Susan Simpson

Regarding posture it’s impossible with scoliosis especially 58 degree curve = I have other conditions but that makes posture impossible. You can’t correct a curved spine..all my life I got told sit up straight and yelled at told I wasn’t being positive. I remember crying as a kid over this, my back hurting.


Acupressure mat! I love mine.


I too am disappointed in seeing another article by another Dr showing manilla suggestions as most here have chronic debilitating pain that even with simple stretches the pain is there
Several Drs said my weight was my problem. I’m a
5.5 124lbs whom eats healthy, does yoga, takes supplements and still ripped with no taper off opiods of 15 yrs lost my business so please explain that. I’m really tired of Drs playing God with our lives with NO REPERCUSSIONS. NPR should know better posting articles on simple fixes for a typical healthy person whom slept wrong. I want to hear from Drs who themselves have chronic pain and feel that they’d not survive without the assistance of opiods. I feel some of those contributing to NPR recently are not in touch with us. End Rant

A good introduction, Dr Davies! I have a significant scoliosis (55/45) which puts an uneven load on my right and left back muscles. Adapting the exercises is a bit of a challenge. More problematic is the fact that when I suffer anxiety the muscle tension increases, causing pain and spasms. Having an engineering education, I’m able to visualize the structure and adapt the stretching to fit it to my back, as opposed to an idealiz d back. I think it would be useful to have better teaching tools to get this knowledge in front of patients. Insurers insist on shorter appointments and that makes learning difficult for patients and their doctors.


I have about a dozen brochures outlining this information. I have heard this advice, followed this advice….how about an article about a new, effective, promising treatment or procedure.

Thank you so much Dr. Davies! Most all of these I already either know to do or am doing with the exception of laying down and stretching. Will definitely add this to my regimen. Finally, someone suggesting simple things to do or not to do that are good for us, very refreshing!

Pam W

Thank you Dr. Charles-Davies! These are great stretches and good reminders for us all!