Many Malaysians would say that they suffer from low back pain and upper back pain.

back painThe pain could be the result of a sedentary lifestyle, a triggered past injury, or from a musculoskeletal imbalance.

Regardless of what causes you back pain, though, you do want it gone, as fast as possible.

This does not necessarily mean pursuing the most extreme of treatments like endless doctor visits, trips to the MRI, and surgery.

Instead, use one of the following 6 simple home remedies to relieve yourself of back pain quickly and effectively.

1. Go Hot and Cold

WebMD talks about using Heat and Ice to relieve back pain.

Using heat for your back, you apply a hot pack or stand in a warm shower for 15 to 20 minutes.

Moist heat works better than dry heat. Alternatively, you can try a heat-wrap.

hot pack

Ice packs and other chilled methods are better for you, however. Apply an ice pack, frozen bag of vegetables, or a chilled towel to the aching area (not directly) to relieve pain and reduce swelling and inflammation. Do this for at least 3 times a day for 72 hours.

2. Use an Acupressure Mat

Though this originated from the Bed of Nails concept, you do not have to worry about the “spikes” feeling like nails.

acupressure pillow and matOnly pointy little spikes are used to put pressure on certain points – like nerve endings – in the body, much like acupuncture.

Despite the rather minimal cost and simplistic design of an acupressure mat, this may be one of the best and most effective remedies on the list yet.

Usage is simple: simply lay or stand on the mat and feel tension melt away.

It does not take long to work. In just 10 to 20 minutes daily, you will experience significant result.

Also, acupressure mats are very portable, so you can bring it with you to work for a quick relaxation break or even to the gym to rest on after a workout.

So you may be wondering, how do acupressure mats feel? No worries about having it feel a million needles sinking into your skin. There is no pain at all.

When you lie down, you will notice the prickly feeling; but that will soon give way to warmth as circulation throughout the deep tissues and points in the back is increased.

Within one week, you should feel less tension. Within three, you will have a hard time remembering what back pain felt like at all.

The key is to be consistent!

3. Minimize Bed Rest

According to Spine-Health, there have been studies showing that for those who experience short-term, intermittent back pain, rest is the worst thing for you.

If you favour your back, you will have a harder time moving throughout the day.

Lack of activity has several ill effects on your health, like causing the muscles to grow stiff and weak; the ligaments and tendons get brittle and more vulnerable to injury; and the intervertebral discs lose nutrients and become inflexible.

So get moving! It is one of the best things for you.

4. Maintain Good Posture

The consequences of incorrect posture are many, but the biggest one is what happens to your back!

Poor posture has the following bad effects:

  • Affects circulation
  • Deterioration of the spine
  • Chronic fatigue
  • Muscular strain
  • Stiff neck, shoulders, and low back

So how do you correct your stance?

First, do a quick check against a wall. Stand with the back of your head against the wall, but with your heels about 15 centimetres away.

There should be less than 5 centimetres between your neck and the small of the back against the wall. A larger gap indicates unnatural curvature.

Now, here is how to get better posture. When sitting, keep your head straight and not tilted up or down. Keep the shoulders squared and relaxed. Also try to sit with the knees slightly lower than the hips, so your feet are flat against the floor. No hunching!

When standing, keep the shoulders down and back, and use your stomach muscles to cinch the core. Also, slightly bend the knees to release pressure from the hips.

5. Strengthen and Stretch

Most of the time, if you have lower back pain or upper back pain but are not sitting all the time, then you can attribute the pain to a weak core.

The torso and back muscles work in combination to keep you upright, so when the abdominal muscles are weak, the erector spinal muscles of the back pick up the slack.

Therefore, it is important to exercise the core muscles at least 3 times a week. This does not mean you are stuck doing crunches, either. A dance class or kickboxing class is a great way to engage the abdominal muscles while maintaining a good level of fun.

On the flip side, sometimes all the strain on the back is because you hold tension there. If you think it might be where you are holding your stress, then why not take a meditation or yoga class in Malaysia? Stretch out the back pain.

When you increase your functional flexibility, you can bring muscles back into a neutral position. This will ease pain from the back.

6. Massage

There is never a better reason than now to start getting a weekly massage.

There have been proven studies that show the benefits of massage therapy for reducing lower back pain and upper back pain, as well as for promoting general relaxation.

There are different kinds of massage, each one with a purpose. For back pain, Swedish and Deep Tissue massage are highly recommended.

Swedish massage is a gentle form of massage therapy that uses long strokes, deep circular movements, kneading, vibrations, and tapping to help energize the mind while relaxing the body.

Deep Tissue is similar to the Swedish style but has a focus on chronic muscle tension. If you find that your back pain is never-ending, the way Deep Tissue massages reaches the deepest layers of muscle tissue, tendons, and fascia is superb.

Low Back Pain and Upper Back Pain Relief with Simple Remedies

Back pain does not have to be a daily torture. There is relief in sight. Remember that it is vital to your health to keep moving, strengthen your core, stay flexible, and get into the deep tissues of your muscles with either an acupressure mat or massage therapy.

By using these 6 remedies, you will feel better in no time at all.