Tips That Can Help Reduce Back Pain

If you suffer from back pain, as do millions of American's, we've got some tips and suggestions that could help ease your pain, some dramatically. 

If you suffer from back pain you are not alone. 80% of Americans will experience it at one time or another with many progressing into a chronic condition. Back pain is something that can be quite debilitating and frustrating and prevent normal daily activities difficult. I started having back pain issues a few years back. 10 years ago was diagnosed with a variety of things: Degenerative Disc Disease, Arthritis of the Spine and finally Fibromyalgia. I upped my game health-wise and dramatically changed my diet among other things.

During that next 10 years my arthritis and DDD had not progressed… at all. However, the fibro has been tricker to handle. I believe this is solely due to quite a lot of stress throughout my life.  Early on I was able to use some herbs to help alleviate it which I tried to cure the underlying cause. I’m still working on that part. The pain got worse and I panicked more which caused more stress. #viciouscycle I was given narcotics for a while which worked, but as most well know, is not the answer and can be dangerous long term. I found several natural things that help and one specific herb that is phenomenal. That info along with other basic tips is below.

Back Pain Info

    • Approximately 80% of Americans will experience back problems at some point in their lives
    • The number of Americans experiencing lower back pain is continually rising
    • 29% of Americans believe stress is the cause of their back pain
    • Back problems are more common in women than men
    • More than one in three adults say back pain impacts everyday activities, including sleep
    • Americans spend at least $50 billion annually on treating back pain

The cause of your pain can vary a great deal. It could be structural, due to an accident, fibromyalgia as I have, or a variety of other causes. Depending on your type the treatments will vary, however, some things can help alleviate or lessen pain despite the cause.  Some general info is below along with things I’ve found that help the most.


Kratom is the only thing that completely gets rid of my pain.

I’ve used various supplements for years with varying degrees of success. I try to stay away from OTC medicines if possible as taking too much Tylenol or IBUProfen can be harmful. Below are some I’ve used. My pain is fairly strong so I’ve struggled for a long time to find things that would help it.

White Willow Bark (This plant is used to make aspirin. It’s great for minor pain.)  Read more about this wonderful herb on our post Herbal Aspirin: White Willow Bark.

Kratom (Not available in every state.) This is an herb in the coffee family. It’s safe, non-addictive and phenomenal for pain, opiates and other withdrawal and anxiety. It’s important enough it deserves its own post which will be coming soon. But the organization and site that has the scientific evidence surrounding it is American Kratom Association.  There is a great deal of misinformation out there about it which this site clarifies. Kratom is the only thing that will completely get rid of my pain.  Due to things we won’t get into here, it is legal in  most states but not all. Some states have actual legislation to protect it.


I’ve tested many companies through the years and my favorite is Kraken Kratom. They sell quality products at good prices and offer regular discounts. Customer service is fantastic.

Read more about Kratom on our post Kratom for Natural Pain Relief and MoreLooking for a natural pain relief supplement that is safe and actually works?  The herb Kratom could be the answer to your prayers for pain and much more.

Cannabis/Marijuana If marijuana is legal in your state this can be a wonderful option for pain relief. Marijuana affects me oddly and THC tends to increase my anxiety. But I make capsules from it using low THC herb and it helps.
Good Book on CBD Oil

CBD Oil  Full Spectrum CBD oil can be wonderful for pain. It’s generally available in most states as long as it has no THC. I’ve tested it and it does not work for my own pain. But again, this plant does not affect me as it does most. My daughter used it for a severe infected wisdom tooth one weekend and it not only got rid of the pain immediately it removed the infection. I do not currently have any online companies I know enough about to recommend. But read up and make sure you get high quality oil.  Shown is one book I own on CBD which gives great info.

Limit Bed Rest

Even though you may enjoy sleeping in, and it’s tempting to stay in bed longer when you hurt, it’s really not helping your back. It’s better to limit your bed rest where possible so that you spend less time lying down on your back. That’s only applying more pressure to your spine and not only that, but it’s allowing your body to seize up when in fact, you need to keep it moving. Go to bed at a specific time and ensure you’ve set your alarm so that you’re not sleeping in for longer and causing more pain on your back.

Try Acupuncture

There are many treatments that are worth trying when it comes to your back, and one of these is acupuncture.  It’s a very old but traditional treatment that involves sticking very thin needles into the surface of the skin. It’s meant to release endorphins that help relieve pain once it’s delivered to various parts of the body through acupoints. If you’re looking for an acupuncturist finder,  then there’s plenty online that you can find for your local area.

Keep Up With Exercise/Walking

Tips That Can Help Reduce Back Pain PExercise is another way of releasing those all-important endorphins that can help alleviate pain. I’m a walker. (Not to Walking Dead kind.) Walking has amazing health benefits. Everyone should be doing exercise on a daily basis anyway to help improve your overall health and to keep the body fit. It’s important that you spend time strengthening the body because this also helps with improving back pain. The more supported your back is by muscle, the better it’ll feel. Find a fitness class or exercise that you enjoy doing and then try to incorporate it into your routine on a daily basis. Having too much tension and restriction in your back with only cause more pain. That’s why it’s important that you are keeping your body moving most of the time and that can also be dependant on how flexible you are. With flexibility, you want to ensure an equal load at all times.

Apply Heat And Ice

And finally, one of the quickest ways to reduce back pain for the short-term is to use the method of applying heat and ice, one after the other. The ice helps with the swelling, and the heat helps soothe it. We’ve got a great tutorial on how to  How to Make Your Own Cold Packs.

It’s best to pick one out of the two to use because each one does effectively the same thing in reducing the pain. It’s really whatever feels best for you. You can easily get ice packs that are specific for back pain, and you can also get heat packs that you can break or warm up in the microwave to activate.  I also use a heating pad when I sit at my computer desk. It helps normal back aching.


Back Pain Shopping List

  • Heating Pad (This is an extra long wet/dry pad I use on my computer chair.)
  • Gel Cold and Hot pack
  • Kraken Kratom This is where I purchase my powdered Kratom.  I live in Arizona where it is legal and protected.  I’ve tested several companies and love these guys. Again, check to make sure you can have it delivered to your state.

Back pain is a symptom of another problem which you may or may not be aware of. But reducing back pain, though it can be a short-term solution, is often very welcome.  It’s certainly worth going to your doctor and/or chiropractor to keep an eye on how it’s doing and whether anything can be done to help fix the problem.

If you suffer from back pain, as do millions of American's, we've got some tips and suggestions that could help ease your pain, some dramatically. 


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