5 Signs You Shouldn’t Ignore Your Back Pain

Your back pain might be a sign of something more serious
Most little aches and pains have us thinking “it’ll pass again”. But what if the pain persists? Especially back pain can really hinder you in your day to day life. It’s very annoying and tiring to not be able to sit, lie or stand comfortably because your back hurts.


A lot of people get back pain from time to time, because they have to do heavy lifting or because they sit bent over their desk the entire day. Most people ignore their backaches, but if you’re experiencing any of these five symptoms, you should visit a doctor.

If you’ve been suffering from back pain for a while now and you’re also experiencing any of the following symptoms, you should contact your doctor.

1. Balance issues
Are you experiencing problems with keeping your balance along with your back pain? In older women, this can be a sign of osteoporosis. In other words: your bones are losing density or mass and you get tiny fractures in your bones. Physiotherapy can help you to learn how to maintain your balance and make sure you won’t fall down as easily. The physiotherapist will also give you tips on how to make sure you don’t hurt yourself when you do fall down.


2. Pain in your legs
If your back pain spreads via your buttocks to your legs or even your feet, it might be a sign of a nerve issue. This might simply pass on its own, but if you’ve been walking around with it for a while now, it’s better to pay a visit to your doctor. Most people won’t need surgery for this issue but will benefit from treatments like massages and physiotherapy to strengthen the muscles in their back and belly.

3. Limping
Are you starting to walk with a limp along with your back aching? Then it’s a good idea to talk to your doctor about what to do. It’s better to treat the problem as quickly as possible before you suffer permanent damage and walk with a limp for the rest of your life.

4. Intestinal or bladder problems
Besides your backache, are you experiencing pain in your bladder or bowel? Then it’s very important to contact a doctor, especially if the symptoms are acute. It might be a sign of the rare Cauda Equina Syndrome. A doctor can provide a definitive answer.

5. Pain in your entire body
Do you not only have an aching back but also a fever, chills and night sweats? Contact your doctor. This might be a sign of your body reacting to something. It could be innocent, but in more serious cases it might also be a symptom of cancer. So, visiting your doctor might be wise.


Which Sleeping Posture Is Right to Reduce Your Type of Back Pain

The odds are against you. About 80% of the population will suffer from back pain at least once in their lives. Either you’re struggling with it now or you want to be prepared just in case it pays a visit and it’s a relief to know that an easy solution is readily available: You can change your sleeping posture to address the type of pain you’re undergoing.

1. Neck and upper back pain


How does it help?
Sleeping on your back spreads your weight evenly over each part of your body. This way, you put less pressure on localized areas like your neck and upper back. It also works to align your spine and inside organs. The trick is adding a pillow to support your neck and another to support your knees, this will help keep the natural curve in your spine.

2. Pain along your spine


How does it help?
This is a good sleeping position for people who usually sleep on their stomach, and it’s hard for them to fall asleep in any other position. Add a pillow under your belly and the upper part of your pelvis. Make sure it’s a thin one, no thicker than 3-inches. As a result, you’ll be able to get to sleep while the support of the pillow under your abdomen does the trick of diminishing the pressure on your back. No results? Try taking away the pillow below your head.

3. Lower back pain

How does it help?
When you sleep on your side, you force your spine to curve in an unnatural position, adding extra weight for your lower back to carry. It’s best to bend your knees slightly upward and place a pillow between them. This way, you skip the strain your lower back would have had to suffer and help it maintain its natural curvature until you wake up.


4. Lumbar pain

How does it help?
If you suffer from pain in the lumbar area located on your lower back, sleeping in a reclined position may help you. You would be stretching it and eliminating the possibility of a strain on it. Put some cushions and pillows behind your back and neck to create enough support to adjust for the natural curvature. For extra comfort, place more pillows under your knees and feet.

5. Tensioned nerves

How does it help?
If one of your spinal discs has managed to slide away from its natural position slightly, you will feel pain. Try this position that allows you to widen the space between each vertebra and push them to relocate to their original position. Bending your torso like this will ease the pressure over your vertebrae and nerves, relieving you from your back pain.

Changing the way you sleep is hard, make a plan.


You may think that it will be too hard to change the way you’ve been sleeping for years, and it is, but only the first few nights. Once you wake up pain-free and rested, you’ll be assured that you’ve found a new sleeping position and you won’t change it for the world. If you’re not sure which one fits you the best, here’s a plan: Select a couple on this list that you believe will tackle your back problem and test them for a few nights. See which one helps you the most.


8 Simple Tricks That Can Kill Your Back Pain in 5 Minutes

Does the phrase, “Ouch, my back!” sound familiar to you? If so, you certainly know what implications it might have — you can’t bend down to tie your shoes, every act of turning around makes you sigh with anger, and even your favorite chair doesn’t feel comfortable anymore. However, there’s no need to take painkillers because you can always try to deal with this pain on your own.

Healing Blog put together 8 simple tricks that will help you get rid of back pain in just 5 minutes.

8. Relax your spine.


What to do:
  • Sit down on the floor with your legs straight in front of you and your feet 5-10 cm apart.
  • Roll a towel or blanket and slide it underneath your knees.
  • Put a pillow on your legs, curve your spine, and bend your upper body forward until your head reaches the pillow.
  • Relax in this position for at least 5 minutes.
How it works: This pose will help you release the tension in your back muscles, get rid of spasms, and restore the proper alignment of your spine.

7. Stretch your glute muscles.


What to do:
  • Sit down on the floor with your knees bent and feet flat on the floor.
  • Balancing on your buttocks, lift both legs and cross your left leg over your right one.
  • Grab your left foot with your right hand and your right foot with your left hand.
  • Bring both legs toward your body as close as possible.
  • Hold for 1-2 minutes, then return to the initial position and repeat on the other side.
How it works: Tight glute muscles can be one of the reasons for your back pain as they work every time you raise your body, move it forward, or lower it down. A good stretch will help release the tension in this area of your body and lessen back pain.

6. Release your psoas muscles.


What to do:
  • Lie down on your back with your legs straight and your arms at your sides.
  • Slide a cushion or yoga block underneath your pelvis.
  • Allow your lower back to gently relax down toward the floor.
  • Keep lying in this position for 5 minutes.
How it works: Your psoas muscles do a lot of work to stabilize your spine. If they’re overworked or imbalanced, you can experience lower back pain.

5. Try an Epsom salt foot soak.


What to do:
  • Take a basin or bucket and fill it with hot water.
  • Add 1/2 cup of Epsom salt to the water and stir it properly.
  • Put your feet in the basin and soak them there for about 5-7 minutes.
  • When you take your feet out, rinse them with warm water and wrap them in a towel or blanket.
How it works: When Epsom salt dissolves in water, it breaks down into magnesium and sulfate. Magnesium is known to relax nerves and release muscle spasms. So when you soak your feet in this foot bath, your skin absorbs the relaxing ingredients which help sooth back pain.



4. Press on the knee back points.


What to do:
  • Find the points at the center of the backside of your knees.
  • Put firm pressure on these points with your thumbs.
  • Breathing deeply, keep pressing for 2-3 minutes.
How it works: Stimulating the B54 point will relax your muscles and soothe the pain in your hips and lower back caused by sciatica.

3. Sit on a tennis ball.


What to do:
  • Sit down on the floor and place a tennis ball under one of your buttocks.
  • Gently roll your body forward and backward on the ball until you feel the point where your pain comes from.
  • Keeping the ball in this area, bend the knee of the same leg and put the foot on your other knee. Place your hands on the ground behind you to maintain balance.
  • Rest in this position for 1-2 minutes, then switch sides.
How it works: A tennis ball massage releases the tension in your glute muscles and boosts the blood flow to your lower back.

2. Put a clothespin on your ear.


What to do:
  • Take a clothespin and put it on the upper side of your ear.
  • Keep the clothespin on your ear for 5 seconds, then release.
  • Repeat 5 times with each ear.
How it works: According to reflexology, the upper-most portion of the ear is directly connected to your back and shoulders, so its stimulation can lessen the tension and pain in these areas.



1. Apply lavender oil.


What to do:

  • Take a tablespoon of coconut oil or castor oil and add a few drops of lavender essential oil to it.
  • Gently massage the mixture onto the painful area.
How it works: Lavender oil has anti-inflammatory and calming properties. It can also relax the muscles of your back and relieve stress.

A 60-second workout to relieve back pain


What to do:
  1. Sit down on the floor and extend your left leg in front of you. Bend your right knee and put the sole of your right foot on the ground. Pull your right knee toward your chest with your hands and hold for a few seconds, then release. After 10 repetitions, switch sides.
  2. Lie down on your back, bend your knees, and place the soles of your feet on the ground. Keeping your knees bent, lift your legs about 10-15 cm off the ground, hold for a couple of seconds, and then lower them down. Repeat 5 times.
  3. Continue lying on your back. Straighten your left leg and put it on the floor. Bend your right knee and grab it with both hands. Pull your knee toward your chest, hold for a few seconds, then release. Repeat 10 times on each side.
  4. Sit down on the floor with your legs straight in front of you. Extend your arms forward and bend your upper body, trying to reach your toes with your fingers. Hold for a couple of seconds, then release. Repeat 10 times.
  5. How it works: This set of exercises can reduce sciatic pain by releasing the tension in your back muscles.