8 Tips To Relieve Back and Joint Pain

If you work in an office behind a desk, you may be too familiar with how back pain feels like. The pain can range from slightly hurtful to downright unbearable, and somehow, we continuously put stress on our backs and joints without taking some relief.


Everyone can experience joint and back pain. The issue doesn’t target any age, gender or race. Your joints and back muscles experience wear and tear on a daily basis. It can be due to many different factors but it’s usually coming from strains from your body weight and activity.


Sometimes, the pain can be caused by trauma, tendonitis, arthritis, bursitis, sprains and even osteoporosis. Whatever the cause may be, there are a number of things you can do to relieve and prevent that type of pain. Here are 10 tips to help relieve back and joint pain.


Use Ice Packs

Also known as “cryotherapy”, cold temperatures can help reduce the flow of the blood. When this happens, tissue swelling caused by inflammation is reduced. If you’re new to this kind of pain, an ice pack can usually alleviate the discomfort. You can do this every hour when you feel pain. You can also apply ice pack five times every fifteen minutes. One quick tip, never put ice directly on your skin as it can cause ice burns. Always wrap it in a washcloth or towel.


Warm Baths

To ease the pressure on your muscles and joints, a warm bath – also known as “hydrotherapy” can be very helpful. Make sure to submerge your entire back to get full results. Dipping onto a bathtub is the best way to do it. But if you don’t have a bathtub, a long, warm shower directed at your back will do.



Help from a chiropractor or from a professional masseuse is an excellent way to alleviate the pain in your back and joints. Seeking a professional to do it assures you that they are massaging your body in the right directions, using the right strokes, to get the best pain-alleviating results.


Take Some Medicine

Ibuprofen is probably the most go-to joint pain relief. If you want to take a more natural route, a curcumin dietary supplement that can also relieve the swelling and the stiffness is a good alternative for anti-inflammatory drugs. Muscle relaxants can also be used to reduce muscle spasms.


Physical Therapy

Some pains in the body are due to a past or recent physical trauma. A physical therapist is a specialist who can help you determine what’s causing the pain and help you relieve it. Physical therapists are specialists that you would need to see in the hospital, so make sure you get your Primary Care Physician to refer you first so that your insurance covers the expenses.


Exercising Regularly

Choose an exercise that you can handle. Stay away from activities that can cause further pain to your joints, most especially on the knees. Stretching and warming up can also help your muscles loosen up. When done properly, mere stretching can already ease the pain in your back.


Brace Or Splint

If you can’t bear the pain, and other types of relief aren’t available, you can attempt to immobilize the painful area by using a brace or a splint. Too much movement can trigger the pain again, so make sure to wrap it snug and properly.


Take Some Rest

Sometimes, the back pain and muscle pain can be due to minor factors like playing rough sports after years of passiveness, or sitting in a wrong posture. A proper rest can immediately take away the pain. So, make sure you get a good night’s rest as soon as you start feeling the pain, and check the next morning if the pain is still there.