What helps relieve back pain?

Almost everyone experiences back pain. Whether it comes on suddenly or creeps up over time, it can quickly make everyday life a struggle. In fact, about 60–80 percent of people struggle with back pain at least once in their lives.

An incredible 26.2 million people in Germany alone sought medical treatment for back problems in 2021. At 31.4 percent, that represents nearly one-third of the population. Back pain is thus one of the most common health complaints. Whether caused by poor posture, lack of exercise, or stress—the causes are varied and often difficult to avoid

But why is back pain so common, and more importantly, what helps relieve it? Thereare many ways and exercises to prevent and treat back pain. In this article, you’ll learn more about the different types and causes of back pain and how you can relieve it—with massages for back pain, targeted exercises, and a simple way to bring relaxation into your home.

Recommended Reading: In our article “From Head to Toe: How Massages Can Help,” you’ll learn all about the many different ways massage can help.

Important Note: Even though we’ll share some tips on what can help with back pain, this post is not a substitute for advice from a doctor. If your symptoms persist, please consult a healthcare professional to discuss potential treatment options and determine which ones are appropriate for your specific condition.

What Is Back Pain? – Symptoms, Types, and Causes

Everyone has certainly experienced some form of back pain at least once in their lives. However, since the back covers a large part of the body, not all back pain is the same, and there are many different symptoms, types, and causes.

In general, this refers to pain that occurs in the area of the spine and can radiate to various parts of the back. It can be acute or chronic and range from mild discomfort to severe pain that limits movement.

In Germany, back pain is one of the most common reasons for visiting a doctor and for being unable to work. The causes are varied and include, for example, muscle tension, disc problems, injuries, or poor posture. To know what helps relieve back pain, you should therefore identify the nature of your own pain.

Recommended Reading: Learn through pain managementhow to systematically manage your pain.

Back Pain: Symptoms Vary Widely

The symptoms of back pain can be just as varied as its causes. People who suffer from back pain most commonly report the following symptoms:

• Pain that worsens with movement
• Stiffness and limited mobility
• Muscle tension
• Pain that radiates into the legs or arms
• Tingling or numbness

These symptoms can vary in severity from mild to severe and may occur suddenly, but they can also develop gradually. They may also have an immediate impact on surrounding areas. As a result, back pain can lead to uneven wear and tear on joints or undue strain on nerves. This, in turn, can cause further damage and additional pain. 

Back Pain: Possible Types

Distinguishing between the symptoms and types of back pain helps medical professionals identify the causes more quickly and take appropriate action. But it’s also helpful for you to understand and pinpoint what type of back pain you’re currently experiencing.  

Back pain often occurs in the following forms:

• Acute Back Pain: It occurs suddenly and lasts less than six weeks.
• Chronic Back Pain: Pain is considered chronic if it lasts longer than twelve weeks.
• Specific back pain: This type of pain has a clearly identifiable cause, such as a herniated disc or a fracture.
• Nonspecific Back Pain: There is no clear cause for this; it is often caused by poor posture or muscle tension resulting from everyday activities.

Every type of back pain requires an individualized approach to diagnosis and treatment. However, since back pain is very common, it’s advisable to take good care of your back before it becomes a problem. Mindfulness and taking the initiative—through exercise, massages for back pain, and a healthy diet—can go a long way toward preventing nonspecific back pain in particular.  

Back Pain: Possible Causes

A look at the causes of this condition reveals that these very preventive measures, combined with an active and healthy lifestyle, could help prevent many cases.

Possible causes of back pain include:

• Muscle tension, poor posture, and lack of exercise are the most common causes, often resulting from prolonged sitting or improper lifting.
• Intervertebral Disc Problems: Herniated or degenerated intervertebral discs can cause severe pain.
• Injuries and Overuse: Sports injuries, accidents, or overexertion can cause back pain.
• Spinal Disorders: Conditions such as scoliosis or osteoporosis affect back health.
• Psychological Factors: Stress, anxiety, and depression can contribute to or exacerbate back pain.

Stress, poor posture, and chronic tension are often caused by our lifestyle. While there are some steps you can take on your own, other causes definitely require medical expertise and guidance.

What Helps with Back Pain? Tips for Pain Relief

 

On the one hand, it helps to perform everyday movements mindfully; on the other hand, a self-care routine is essential for addressing known causes such as stress and tension before they become a problem.

The following exercises and aids can help relieve and prevent back pain:

• Lifting and Carrying: Lifting and carrying correctly is crucial. Bend your knees, keep your back straight, and lift with your legs, not your back.
• Heat: Heat therapies, such as heating pads or warm baths, relax the muscles and relieve pain. Some massage chairs already offer this soothing treatment as well.
• Elevated Leg Position: Lie on your back and rest your legs at a right angle on a chair. This position relieves pressure on the spine, and you can practice it from time to time throughout the day.
• Exercise and Sports: Regular exercise and specific back exercises strengthen your back muscles. Incorporate exercise into your daily routine, for example, by going for walks or taking short breaks at the office. 

Recommended Reading: In your professional life—and especially when working from home—it’s important to take care of your body. Learn how you can do this through proper breaks and massages can work more effectively.

• Massages: Massages relieve muscle tension and promote blood circulation. They can be used regularly or to treat acute symptoms. Anything that feels good is allowed. If the pain gets worse, the same rule applies here: seek medical advice.
• Physical Therapy: A physical therapist can recommend specific exercises and treatments to relieve back pain. Your physical therapist can also help you improve your back’s mobility through manual therapy.
• Mental Relief: Reducing stress through relaxation techniques such as yoga or meditation can have a positive effect on back pain.
• The Right Mattress: A good mattress supports the spine and ensures a restful night’s sleep that promotes recovery and healing.
• Workplace Ergonomics: Make sure your workspace is set up ergonomically to avoid poor posture.

Recommended Reading: Desk work doesn’t have to cause back pain. Find out how you can fight desk-related tension.

Acute Back Pain: Simple Exercises That Help

If it does happen and you’re struck by acute back pain, simple exercises can provide quick relief. We’ve put together a list of exercises for the most common causes of acute pain. You can do these regularly at home or even on your own when the pain strikes.

Lumbago

It’s no coincidence that lumbago has such a vivid name. Lumbago strikes suddenly and manifests as a sharp, stabbing pain in the lower back. This type of back pain is common: About 80 percent of all people experience lumbago at least once in their lives.

What helps relieve back pain caused by lumbago:

• The Bridge: Lie on your back, place your feet on the floor, and slowly lift your pelvis. Hold the position for a few seconds, then lower your pelvis back down. This exercise primarily strengthens the lower back muscles.

• Knee to Chest: Lie flat on your back, pull one knee toward your chest, and hold it with both hands. Switch legs after a few seconds. This exercise also improves mobility in the lower back.

• Cat-Cow Pose: Get on all fours and alternate between arching your back (cat pose) and rounding your back (cow pose). This exercise is also known as Cat-Cow in yoga and increases flexibility in the spine through bending and stretching.

Sciatic pain

One of the most notorious types of pain that radiates from the lower back down into the leg is sciatica. This type of back pain is also common and causes the muscles in the spinal region to spasm.

What helps relieve back pain caused by a pinched sciatic nerve:

• Knee Stretch: Lie on your back, bend one knee, and gently pull it toward your chest. Hold the position for 20 seconds, then switch legs. This exercise also helps relieve sciatica pain.

• Piriformis Stretch: Sit on the floor, cross one leg over the other, and turn your upper body toward the side of the bent leg. Hold for 20 seconds. This intense stretch relaxes the muscle and relieves pressure on the sciatic nerve.

• Hamstring Stretch: Stand upright, place one leg on a raised surface, and gently bend forward until you feel a stretch. Hold for 20 seconds. This not only stretches your leg muscles but also relieves pressure on your lower back.

Tension in the upper back

This type of back pain is characterized by a sharp pain and stiffness in the upper back.

What helps relieve back pain caused by tension in the upper back:

• Squeeze your shoulder blades together: Sit up straight and squeeze your shoulder blades together. Hold the position for 5 seconds, then relax.

• Neck stretch: Tilt your head to the side until you feel a stretch in your neck. Hold for 20 seconds, then switch sides.

• Stretch your arms: Extend both arms forward and pull your shoulder blades apart. Hold for 10 seconds, then relax.

Gentle exercises like these can improve blood circulation and help relieve muscle tension in cases of acute back pain. In addition, physical activity triggers the release of endorphins—the body’s natural painkillers—which can reduce pain perception.

These measures are particularly effective for nonspecific back pain caused by poor posture or muscle tension. That is precisely why massages can also help relieve this pain.

What Helps Relieve Back Pain: Massages in a Massage Chair 

If you're suffering from back pain, a spontaneous massage tailored just for you surely sounds like a real treat. Massage chairs offer you exactly this comfortable way to relieve your back pain.

With a variety of massage programs and intensities, a massage chair can specifically relieve your tension and promote blood circulation. From infrared heat therapy to a wide range of massage techniques, you can select your preferred program with the push of a button. Regular use can help you reduce acute and chronic pain, as well as improve your mobility over the long term.

Massage chairs can serve both as a complement to an active lifestyle and as an oasis for reducing stress in everyday life. As such, they fit perfectly into a range of traditional treatments for back pain. 

What to Do About Back Pain: When Should I See a Doctor?

It’s not always possible to relieve pain through stretching or massage. Some types of pain are caused by a specific medical condition that requires a doctor’s evaluation. If you have persistent or very severe back pain, you should also see a doctor. A medical examination is especially necessary if you also experience symptoms such as fever, unexplained weight loss, or numbness.

Only a doctor can determine the exact cause and recommend appropriate treatment to prevent long-term damage. If you’re not sure which doctor is the right person to see for your back pain, contact your primary care physician. Alternatively, you can consult specialists in orthopedics, physical medicine, and general rehabilitation to have your back pain evaluated.

If you've been prescribed physical therapy for your back pain, a back care center is the right place for you—where physical therapists who specialize in back pain will treat you.

For Back Pain: Don't Just Put Up With the Pain—Manage It! 

Those who have experienced it know: Back pain can significantly impact your life, but there are many ways to manage it. From proper exercise and ergonomics to massage for back pain and specific exercises—everyone can do something to strengthen their back and prevent pain or relieve it when it becomes acute.

Always remember that a healthy lifestyle and preventive measures are the best defense against back pain. This can significantly reduce your chances of becoming part of the one-third of the population that suffers from back pain. By taking a proactive approach, you can relieve the strain on your back and manage the pain.

Cover photo: Adrian "Rosco" Stef; other photos: Toa Heftiba