Remedies that may help alleviate back pain include applying ice packs, adjusting workspaces, changing sleeping positions, and practicing yoga.

There are many possible causes of back pain, and the pain can affect different parts of the back, such as the upper or lower back. It is essential to consult a doctor to help determine the underlying cause, as medical intervention may be necessary in certain cases.

Read on for some general tips on reducing back pain and preventing future backaches.

Hot and cold therapy may be useful for treating a soft tissue injury in the back.

For new injuries, applying ice can help:

  • reduce inflammation
  • reduce muscle pain and spasms
  • reduce bleeding into tissue

You can wrap an ice pack or ice in a cloth and then apply it to the area for up to 20 minutes at a time. Never apply ice directly to the skin.

For an injury older than 2 days, heat therapy can help by dilating the blood vessels so that more blood can go to the area. This can help with healing.

Apply a warm heat pad or take a warm bath. Do not apply heat pads directly to the skin.

Sleeping in certain positions can cause or worsen back pain.

Positions that may help alleviate back pain include:

  • sleeping on your side with your knees drawn up close to your chest, known as the fetal position
  • sleeping on your side with a pillow between your knees
  • sleeping on your back with a pillow under your knees

It is best to avoid sleeping on your stomach.

If you spend a lot of time sitting at a desk, certain setups can be beneficial for helping manage back pain.

Adjustments that may help include:

  • keeping your desk at elbow height, which you may be able to achieve with an adjustable chair
  • using a foot rest if your feet do not comfortably reach the floor
  • positioning the support on the back of your chair so that it is in the curve of your spine
  • making sure items on your desk are within easy reach

According to the Arthritis Foundation, aquatic therapy can be helpful for easing back pain. It involves physical therapy or rehabilitation in warm water.

Balneotherapy, or soaking on hot mineral springs, may also be beneficial.

Acupuncture may be effective for treating back pain. During acupuncture, a professional will insert small needs into the skin to stimulate the release of pain relieving chemicals in the body.

Research on the benefits of acupuncture is mixed. It is best to speak with a healthcare professional before trying this remedy.

Yoga may help alleviate back pain for some people. It can help to relax and strengthen the muscles.

Speak with a medical professional before trying yoga, as some poses may not be suitable depending on the cause of your back pain.

It is best to contact a doctor if you experience constant, recurring, or severe back pain. The doctor can help determine the underlying cause.

There are numerous treatments for back pain, but not every treatment is suitable for every type of back pain. You can work with your doctor to create a suitable treatment plan based on individual circumstances.

Remedies for back pain can depend on factors such as the location of the pain and the type of injury. It is best to speak with a healthcare professional for an accurate diagnosis and advice on treatments.

Some general tips for managing back pain include applying hot and cold packs, changing your sleeping position, and adjusting your workplace for better posture.

Gentle exercises such as yoga and aquatic therapy may also help. You can also speak with a healthcare professional about whether they recommend alternative treatments such as acupuncture.