
Want to know what to do about back pain? There is a plethora of information to be found on social media in the form of “how to videos” from everyone from personal trainers to physical doctors. You will notice that they are all fit, healthy, and usually young. What if you are not strong, limber, or you do not have the space and/or equipment being used? I have tried a lot of these movements, only to find it is too painful for the combination of conditions unique to me.
While I am no doctor, I have struggled with back pain off and on for several years, and I have learned what does, and does not work for me. I believe there are nuances to our problems that cannot be addressed in a one size fits all approach. This leads us to the need to listen to our own bodies and be our own best advocate. Learn when to say “no” or “stop”, and when to ask for what helps.
Here is what I have tried and what has help me
- Walk – if walking does not hurt, it is the most advised exercise method by many professionals that I have heard. In my case, as long as the surface is flat, I can walk pretty far. Once I hit an incline, it becomes a strain. I will drive to new locations to keep it interesting. Getting bored with the route is the main reason I do not want to walk, so I need to mix it up often.
- Swim – When even walking hurts, you know high impact and weight lifting are out of the question! But you still want to get some kind of movement in. I paddle around in the pool for up to an hour. Do not worry if you cannot swim forty laps, end to end. Just get all the way in the water, use a floating device, and keep moving.
- Hot tub/Jacuzzi – Ok, this is a luxury that not everybody has access to, but I have lived in a couple places that had a community jacuzzi by the pool. The hot water and jets feel amazing on a tight back. The hardest part is getting out!
- Squat – That can look different for everybody. The best thing for me is to find a secure bar or counter about chest high to securely hold on to. Then keeping my feet flat, I slowly lower down into a full squat while leaning backward. This provides a full back stretch that feels just shy of awesome. Be sure to hold on tightly so you don’t fall back on your bum! Play with positions to stretch different muscles in the back.
More Than Just Action
- Naproxen – This works better than ibuprofen, acetaminophen, or aspirin for me. I have had the prescription strength but find that the over-the-counter name brand, Aleve works just as well. As usual, it is important to discuss it with a doctor first because some people cannot take these medications due to serious health conditions.
- Medication Patches – For the times I have to be on the go, I apply a Tiger Balm patch. It does have a camphor smell but so far nobody has noticed it on me. Wash your hands after It comes in a small patch that I apply directly where it hurts most and forget about it. At first it feels intense and cool but slowly fades over a few hours. Others have suggested Salonpas that work great for them. I get the most relief with Tiger Balm.
- Electric heating pad versus ice pack – Medically speaking it is best to use ice on a fresh muscle injury to limit inflammation and numb the pain. Heat to encourage blood flow to the area and to help the muscles to relax in the days that follow. In my case, I need to relax so I am a big fan of the heating pad. At the end of the day, I lay down with the heating pad on low to medium heat placed on the affected area, which for me is lumbar. It helps my muscles to slowly let go when they are painfully knotted. Be sure to follow the instructions for use on the packaging.
When You Need More Help

- Massage – Yes, this is very subjective, and dependent on a lot of things like your personal comfort with massage, finding the right masseuse, cost, and time, to mention a few. Having been a massage therapist in my earlier years, I know what I am looking for. I can pretty much tell if the person knows what they are talking about shortly after we meet. With that said, I have certainly been through some duds! However, I did come across an older gentleman who has the touch and I get relief every time. Although it feels magical, the pain does return. So, massage is a short-lived relief, but can be oh so heavenly while it lasts.
- Cyclobenzaprine – I am a nurse, and at the end of a twelve-hour day I sometimes feel like crawling to my car. All I can think about is getting home and getting horizontal. A muscle relaxer can help. This is not something I do often so as not to become addicted, or to lose the effectiveness of the medication. But man-oh-man does it help the muscles in my back to relax after a brutal day! A prescription is required so your doctor needs to be aware of the back problem. There are side effects and reactions that you have to consider with the help of a professional.
- Steroid injection – This is what it has come to for me and once again, you have to go to a doctor for this. If you are in enough pain, you may consider it eventually. If you are a candidate, it is a quick procedure done under light sedation with just 2 to 3 days rest afterward. A little soreness is normal during this time. However, it has helped me to get some mobility back. Final opinion is still out on how long this will last…
Wrapping it up
Other things people mention to me that work for them are hot tea before bed, gentle yoga, and meditation. If these sound appealing, by all means, use them. Although I will try anything and have benefited from these, they are not the most helpful for my particular pain. I hope my suggestions give you food for thought. As I discover more helpful methods of pain control, I will happily share them with you here. Until then, chin up, and stay positive. PQ