Back Pain: Short and Long Term Relief

If you've ever experienced lower back problems, you know how frustrating and debilitating they can be. Lower back pain is one of the most common reasons people seek medical attention, and it can have a significant impact on your quality of life. In this post, we'll look at some short-term relief strategies you can use to alleviate lower back pain, as well as some long-term solutions to help you address the root cause of the problem.

Short-Term Relief

When you're in pain, your first priority is usually to find some relief as quickly as possible. Here are some strategies you can use to get short-term relief for your lower back pain:

  1. Rest and Relaxation: Sometimes, the best thing you can do for lower back pain is simply rest and relax. Lie down in a comfortable position and take some deep breaths. Try to focus on relaxing your muscles and letting go of any tension in your body.
  2. Heat or Cold Therapy: Applying heat or cold to your lower back can help to reduce pain and inflammation. You can use a heating pad, hot water bottle, or warm towel for heat therapy, and an ice pack or frozen bag of peas for cold therapy.
  3. Over-the-Counter Painkillers: Over-the-counter painkillers such as ibuprofen or paracetamol can help to reduce pain and inflammation in the short-term. Always follow the instructions on the packaging and don't exceed the recommended dosage.
  4. Gentle Exercise: Gentle exercise such as walking, yoga or stretching can help to loosen up tight muscles and reduce pain in the lower back. However, be careful not to overdo it or aggravate the pain.

Yoga pose to relieve back pain

Long-Term Solutions

While short-term relief strategies can be helpful in managing lower back pain, they aren't a long-term solution. To get to the root of the problem and prevent future episodes of lower back pain, you need to address the underlying issues that are causing the pain. Here are some long-term solutions to consider:

  1. Exercise and Strengthening: Strengthening the muscles in your back, stomach, and legs can help to provide support for your lower back and prevent future episodes of pain. Exercises such as walking, swimming, cycling, and yoga can all be beneficial.
  2. Posture and Ergonomics: Poor posture and ergonomics can put strain on your lower back, leading to pain and discomfort. Make sure you're sitting and standing with good posture, and consider ergonomic adjustments such as an ergonomic chair or standing desk.
  3. Weight Management: Carrying excess weight can put strain on your lower back and exacerbate existing pain. Maintaining a healthy weight through diet and exercise can help to alleviate lower back pain.
  4. Physical Therapy: Physical therapy can be helpful in addressing the underlying issues that are causing your lower back pain. A physical therapist can work with you to develop a treatment plan that includes exercises, stretches, and other strategies to help alleviate pain and improve mobility.
  5. Massage and Chiropractic Care: Massage therapy and chiropractic care can also be helpful in relieving lower back pain. Massage can help to loosen up tight muscles and improve circulation, while chiropractic care can help to realign your spine and relieve pressure on your nerves.


Lower back pain can be a frustrating and debilitating condition, but it doesn't have to be a permanent one. By using short-term relief strategies to manage pain and incorporating long-term solutions to address the underlying issues causing your pain, you can find relief and prevent future episodes of lower back pain. Remember to always consult with your doctor or physical therapist before beginning any new exercise or treatment program.