Why Does Back Pain Happen?
Relieving and preventing back pain starts with understanding why it happens in the first place. Back pain can stem from many causes, and knowing what’s behind your discomfort is the first step to learning how to relieve back pain.
Poor posture: Slouching while sitting, standing, or walking adds extra strain to your spine and muscles. Over time, this strain can lead to misalignments and musculoskeletal imbalances2. Whether you’re hunched over a desk, scrolling on your phone, or standing with your shoulders slumped, poor posture is a common culprit behind back discomfort.
Muscle strain: Lifting heavy objects improperly, making sudden or awkward movements, or pushing your body too hard during physical activities can result in muscle strain. This often leads to sharp pain, stiffness, and limited mobility, especially in the lower back.
Sedentary lifestyle: Sitting for long hours without regular movement can weaken the muscles that support your spine. Over time, this lack of activity can cause muscle tightness, stiffness, and back pain that worsens with prolonged inactivity3.
Sleeping positions: Sleeping in crooked or unsupported positions can misalign your spine, leading to morning stiffness and discomfort that lingers throughout the day. A mattress that’s too soft or firm can also contribute to back pain, especially if it doesn’t provide proper support for your spine4.
Injury or accidents: Falls, sports injuries, or other accidents can result in sudden trauma to your back, leading to acute pain, muscle strain, or even long-term spinal issues if not treated properly.
Whatever the cause, finding the right relief is key to managing back pain effectively. Let’s dive into how to relieve back pain with these seven proven methods.
How to Relieve Back Pain - 6 Ways
If back pain is disrupting your day, there are proven ways to relieve it and actionable steps you can take to help prevent it in the future.
Improve Your Sleep Posture
The way you sleep can make a huge difference in how your back feels when you wake up.
Sleep on your side with a pillow between your knees to keep your spine aligned and reduce strain on your lower back4.
Prefer sleeping on your back? Place a pillow under your knees to take the pressure off your lower back4.
Skip sleeping on your stomach—it twists your neck and puts unnecessary stress on your back4.
If your mattress or pillows aren’t providing the support you need, consider upgrading to options that better suit your weight and sleep position.
Adjust Your Daytime Posture
Slouching might feel comfortable, but it’s one of the quickest ways to invite back pain into your life. Good posture helps take the load off your spine and muscles.
When sitting: Keep your back straight, shoulders relaxed, and feet flat on the floor. Your knees should be at hip level—adjust your chair if needed.
When standing: Stand tall with your weight evenly distributed on both feet and your shoulders pulled back.
When using your phone or laptop: Raise your screen to eye level to avoid hunching over.
Remember to take breaks throughout the day—stand up, stretch, and walk around.
Stretch It Out
Tight and weak muscles can contribute to back pain. Regular stretching and strengthening exercises improve flexibility, support your spine, and reduce tension.
Child’s pose stretches your lower back, hips, and thighs. It can also relieve tension in tight muscles.
Cat-Cow stretches can improve spinal flexibility by alternating between arching and rounding your back
Pelvic tilts can strengthen your core and lower back muscles, offering better support to your spine.
Hamstring stretches can loosen tight hamstrings that can pull on your lower back and cause discomfort.
Bridges can strengthen your glutes, which support your lower back.
Seated Spinal Twists can improve spinal mobility and relieve tension.
Wall Sits can build strength in your lower back, glutes, and core.
Try incorporating these stretches into your daily routine to help keep your back strong and flexible.
Reach for Icy Hot®
Icy Hot® products are powered by contrast therapy—icy to dull the pain and hot to relax it away.* This dual-action formula delivers fast, targeted relief by cooling pain on contact and warming muscles to help them recover. Here are some Icy Hot® products to help you find the relief you need.
Icy Hot® No Mess: Enjoy a mess-free, quick-drying formula to enjoy targeted pain relief wherever you are.
Icy Hot® PRO Pain Relief Patch: Get a fast-acting, no-mess wear for up to 8 hours with two extra-strength pain relievers that target more pain points.**
Icy Hot® Dry Spray: Deliver fast-acting relief to hard-to-reach areas with a spray that works even upside down and dries quickly for a mess-free application.
Stay Active With Low-Impact Exercise
Rest is important, but a sedentary lifestyle can make back pain worse. Low-impact exercises help keep your muscles engaged without straining your back.
Walking increases circulation and strengthens muscles, making it one of the simplest ways to prevent back pain. Walking increases circulation and strengthens muscles, making it one of the simplest ways to prevent back pain.
Swimming provides a full-body workout with reduced pressure on your joints.
Yoga or Pilates focuses on core strength, flexibility, and posture, all essential for your back.
Incorporating regular, low-impact exercises is key if you’re looking to learn how to relieve back pain in the long term.
Seek Professional Help When Necessary
If back pain lingers despite trying these approaches, it’s time to consult a professional.
When to See a Doctor or Specialist:
Your pain lasts longer than a week.
The pain is severe or gets worse over time.
You experience numbness, tingling, or muscle weakness.
Gets better, but then occurs again within a few days
A healthcare provider can recommend the optimal treatment for you. When all else fails, the best way to learn how to relieve back pain is to seek expert advice.
Why Icy Hot® Is Your Go-To for Back Pain Relief
Count on Icy Hot® for powerful relief from your pain. Unlike other OTC pain relievers that rely on a single sensation, Icy Hot® is powered by contrast therapy*—icy to dull the pain and hot to relax it away. Its dual-action formula means you’ll feel it working instantly and experience fast relief that lasts.
Here’s how Icy Hot® Original Back Patch stacks up against Salonpas® Pain Relief Patch:
Back pain doesn’t have to control your day. By making small changes to your routine and using Icy Hot®, you can learn how to relieve back pain, support your recovery, and rise from pain.
*Refers to cooling and warming sensations.
**Compared to Icy Hot® products containing only menthol.
1) Bener, A., Dafeeah, E. E., & Alnaqbi, K. (2014). Prevalence and correlates of low back pain in primary care: What are the contributing factors in a rapidly developing country. Asian Spine Journal, 8(3), 227–236. Retrieved from https://pmc.ncbi.nlm.nih.gov/articles/PMC4068841/
2) National Spine Health Foundation. (2024, March 21). Spine health: Posture and workplace ergonomics. https://spinehealth.org/article/spine-posture-workplace-ergonomics/
3) Baradaran Mahdavi, S., Riahi, R., Vahdatpour, B., & Kelishadi, R. (2021). Association between sedentary behavior and low back pain: A systematic review and meta-analysis. Health Promotion Perspectives, 11(4), 393–410. Retrieved from https://pmc.ncbi.nlm.nih.gov/articles/PMC8767074
4) Mayo Clinic Staff. (2024). Sleeping positions that reduce back pain. Mayo Clinic. https://www.mayoclinic.org/diseases-conditions/back-pain/in-depth/sleeping-positions/art-20546852
