How to Relieve Back Pain

For as long as I can remember, I’ve had back pain. It affects my posture, my sleep, and is just a constant discomfort. At the end of the summer I woke up with an intense pain in my lower back and left thigh. I could barely walk. I assumed it was just my back acting up and waited for it to heal on its own. It did, but it took months, and I still feel it sometimes if I lie down a certain way.

I finally went to the doctor this winter, explaining the situation. He checked my back and how I moved, marking everything down. He placed his pen on his papers, looked up and gave me what I thought was the silliest solution, “have you ever done pilates?”

My doctor told me back pain can be caused by a weak core. He suggested working out my abs to strengthen my core, help my posture, and release the strain from my back.

Here are a few tips for pain relief that will help with sore and weak muscles and help you to be comfortable.


  1. Stretch

Stretching regularly helps with flexibility. The more rigid you are, the easier it is for you to get hurt. According to it can “restore your muscles and protect you from future pain.” There are many videos on YouTube with exercises. The website recommends “Yoga For Back Pain” by advanced yoga practitioner, Cole Chance. I’ve tried some of her videos and really felt a difference afterwards, it’s worth a try.   


  1. Change your sleep position

Express’ article “Back pain: Best Sleeping Positions to Prevent a Painful Spine,” states that pain in the neck and back can be caused by an awkward sleeping position. The article suggests to avoid sleeping on your stomach, opting instead for on your back with a pillow under your knees.



  1. Exercise your core

According to, my doctor, and whomever I tell about my back problems, exercising your core is a start to relieve your pain. I know working out is a tedious task for most, but the endorphins that it releases are a natural pain reliever that can help you with the strain in your muscles.



  1. Check with your doctor

If your pain is getting too intense, or these steps aren’t showing any progress, it’s always best to visit a doctor. They will show you what you need to do to be feel healthier and more comfortable.

You’ll feel a difference with stretching and exercising if you practice them regularly. It has to be incorporated in your routine for it to truly work. This also works with your sleep position. After having slept on my stomach for as long as I can remember, sleeping on my back is hard and uncomfortable, but with practice, it’ll eventually sink in. Be careful with your back, be sure to get a checkup if it’s too painful.