Published on August 5, 2022

Reduce Back Pain With These Tips

by Psych Times Staff

It might be the odd twinge, or you might feel like your lower back just doesn’t have the sturdy support it used to. You’re not alone, and luckily there are plenty of ways that you can help your back pain! 

Let’s take a look at some of the changes you can make. 


If you have a large chest, one of the things that come with carrying those around 24/7 is back pain. Choosing bras for women that offer the correct support will make a huge difference. 

The right bra will distribute the weight across the right muscle groups and reduce the strain on your back. 

So next time you buy a bra, look for wide straps and ensure that you measure yourself accurately. 


Our core has a big part to play in how we distribute weight; sometimes, if our core isn’t very stable or strong, our back compensates for it. 

Our back doesn’t tend to get worked out very often, and what that means is, by default, it might not be as strong as some of the muscle groups. And, if you aren’t regularly doing something that engages your core muscles and strengthens them – you’ll get a backache. 

Even doing yoga in the evening will have an impact on your core. 


Pain experts have linked how much pain we feel to happiness or depression. When we are depressed or feeling anxious – our pain levels will feel unbearable. People who tend to air on the happier side of life, even with the same chronic illnesses, are shown to feel less pain. 

Of course, being in pain often will impact how happy you are – so it can be a difficult cycle. Trying to release endorphins has been shown to reduce the severity that we experience pain. 

So if you ever needed a reason to do the things you love more often, doing so can reduce your back pain!


If you are sick of taking pain medication, heat packs and cold packs can bring some relief. 

Adding a heat pack to your back will help the muscles relax and improve the blood flow, which can help with pain relief. A microwavable wheat pack or a hot water bottle can usually be enough. 


An ice pack can be a great idea in short bursts because it reduces pain by reducing inflammation. 

For severe pain switching between heat and cold therapy can work wonders. 


Try to time any pain medication or pain management before you go to sleep so that you can get restorative sleep that can help us feel a bit better. Just like when we are in a low mood or when we are tired, we don’t cope with pain very well. 

The body needs restorative sleep to help it heal tissues and recharge energy levels. Although rest is great, it is a deep sleep that can help. 

Pain and anxiety can go hand in hand, and it can be a good idea to find anxiety management tips that work for you: Self Help Tips to Manage Anxiety – Psych Times.

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