Back pain is a common issue for many people in the UK. Acute low back pain (lumbago) is one of the most common problems, but pain can be anywhere from down the spine to the neck and hips.

Typically back pain is nothing serious and gets better over time. However, if you are experiencing chronic back pain, seeking medical advice could be necessary.

What can cause back pain?

A number of things can cause back pain, but it is hard to pinpoint the exact issue in some cases. Unexplained back pain is often referred to as non-specific, and pain that originates from the joints, bones, or tissue is called mechanical. Specific medical conditions such as slipped disc, sciatica, and spondylolisthesis also cause back pain.

Can stress cause back pain?

One of the most common questions about back pain is whether it is caused by stress or anxiety. In short, the answer is yes, but it depends on how your body responds to your stress levels. Stress can cause tension and changes in your breathing, which contributes to strain on the muscles in your back.

How to reduce back pain

There are many things that can contribute to back pain and its severity, including poor posture, sleeping position, and stress levels. However, there are several ways to ease back pain without taking medication.

Take a look at some of the natural ways to treat back pain:

1. Stay active

One of the best things to manage back pain and prevent further issues is to keep moving as much as possible. It is suggested that keeping mobile improves recovery time and helps you keep your mind from the pain.

2. Stretch more

Back pain is often caused by stiffness in muscles and tension. Many people sit at a desk every day and carry out the same movements, which decreases the flexibility in the back muscles. However, stretching can help keep your back healthy and manage back pain. Simple stretches at home are suitable, plus walking, Pilates, and yoga are also great ways to keep your muscles mobile and healthy.

3. Natural back pain relief products

Many people reach for painkillers when they have back pain. However, it is suggested that natural supplements such as CBD products may help relieve pain. CBD is said to have anti-inflammatory properties, which may ease sore and stiff muscles. Plus, the potential benefits of CBD also cover areas such as stress relief, anxiety, and insomnia, which could also be an underlying cause of your back pain. There are varying CBD strength products available, so be sure to check which is most suitable for your back pain.

4. Seeking advice, diagnosis, or treatment for back pain

Specialist treatments are also available for back pain, and a medical professional may refer you. Some examples of treatments include:

Manual therapy

This type of treatment is carried out by a trained professional. It involves moving and manipulating the muscles, bones, and joints around the spine to ease discomfort. A physiotherapist, chiropractor, or osteopath typically carries out the treatment. These techniques are used in conjunction with exercise to relieve pain and manage long-term issues.

Cognitive behavioural therapies (CBT)

While an individual may experience physical back pain, this discomfort can also apply stress emotionally and mentally. This stress can affect recovery times and how a person manages day to day. Doing psychological therapies such as cognitive behavioural therapies (CBT) can help you change how you think and feel about your condition to improve recovery.

5. Adjust your sleeping position

In some cases, your sleeping position may be the cause of back pain. The mattress and pillow may also be a contributor. Take a look at how to sleep with lower and upper back pain to reduce discomfort:

Keep your spine neutral

Your mattress may be affecting the natural curve of your spine, so it’s important to try and keep it neutral while lying down. The best way to do this is by ensuring your mattress is supportive and doesn’t create pressure at the head, bottom, or heels. Placing pillows under the knees and back can also keep your spine neutral while you sleep.

Sleep on your back

It is said the best way to aid back pain is to sleep on your back. This is the optimum position to distribute weight more evenly and aligns your organs. The worst position to sleep is said to be sleeping on your stomach, as this creates an unnatural position for your neck.

Switch up sides

Sleeping on your side is common for many people. However, always sleeping on one side can create an imbalance in your muscles. To help relieve this, switch up sides each night or during the night to reduce pain. If you find this habit hard to break, place a pillow between your knees to realign the hips.

Use a pillow

A pillow helps to keep your head, shoulders, and back in a neutral position. If you’re lying on your back, the pillow should fill the space between your neck and the mattress. If the pillow is too thick, it will tilt your head upwards causing additional strain. However, if you sleep on your side, you should place a thicker pillow under your ear to keep your spine neutral.

Ways to prevent back pain

Naturally, it’s challenging to prevent back pain, and many people will experience it throughout their lifetime. However, there are a few tips to try to avoid reoccurring back pain, such as:

• Do regular exercise and stretching to improve mobility and muscle strength.
• Avoid sitting down for long periods.
• Lift heavy objects correctly or seek assistance to avoid overstretching.
• Consciously check your posture when sitting to avoid hunching.
• Eat a healthy and varied diet.
• Ensure your mattress and pillows are supportive.

In many cases, acute back pain can be managed by a selection of natural techniques and products. However, if chronic and severe pain is experienced, seeking help is advisable to establish the cause of the pain.