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4 Ways to Relieve Back Pain

Back pain can range from cumbersome to completely debilitating. It gets worse with age! Take a look at the 4 ways below that can help you achieve a pain free back.


Stretching is a very effective way at improving the overall health of your back muscles and neighboring joints. Stretching will increase spine flexibility, which will in turn help your back muscles manage the weight of your upper body properly, reduce stiffness and help improve blood circulation.

A few good beginner stretches are:

  • straight leg toe touches
  • cherry pickers
  • good mornings
  • downward dog


Massaging your back muscles is the most effective and efficient way in reducing soreness and stiffness of your back. The aggressiveness of your massage plan should depend on your level of comfort and tolerance. Going to a massage therapist is typically the most effective way in getting a good back massage but the session costs can add up quickly. You can buy an inexpensive foam roller or use a tennis ball for some DIY treatment!


Doing exercises to strengthen your back can help alleviate and prevent lower back pain. These exercises involve strengthening the back and it's auxillary muscles (i.e. core, glutes, hip flexors). According to researchers, strengthening your back muscles can reduce stiffness in the area.

Here are a few beginner back exercises:

  • Bridges
  • Knee to chest
  • Pelvic tilts
  • Supermans

Maintain Good Posture

Lastly, having and maintaining proper posture is a must when trying to overcome back pain on a daily basis. All the stretching, strengthening and relieving will be undone if you have poor back, neck, and shoulder posture. Your muscles will fall back to its laxed state and weaken in the process.


Checkout these products to help address your back issues.