You’ve ever suffered from it, you’ll know that back pain is, apart from being uncomfortable, annoying and sore. It could be bad for your overall health and even your state of mind; however, help is at hand. Here, we outline the major causes of back pain, offer you some simple natural remedies. Remedies to soothe you the long run and then give you some effective sleeping tips to prevent back pain in the future.

Proper Sleep

One of the main concerns for lower back pain is proper sleep. Inadequate sleep can make your pain worse. So sleep at least 8 hours a day.


Some diets are highly inflammatory, especially those high in trans fats, refined sugars, and processed foods. Consult with your doctor to analyze your diet and how you could change it. As some of the food you eat could be contributing to your chronic back pain. Maintaining a healthy weight could also help lessen your back pain by reducing the pressure on your spine.

You can soothe your pain with temperature

Cold therapy- Applying homemade ice reduces inflammation, which usually occurs with back pain. Cold therapy acts as a local anesthetic by slowing down nerve impulses keeping the nerves from spasming and causing pain.
Heat therapy – Taking a hot bath or shower, soaking in a hot tub or using a heating pad or wrap that provide continuous heat stimulates blood flow, which brings healing nutrients to the affected area of the low back and also inhibits the pain messages being sent to the brain.

Back Pain Exercise

Now here are some simple exercises for back pain relief which will not take more than 15 minutes out of your busy schedule:

Hamstring Stretch for Back Pain Relief - Ultramatic

Hamstring Stretch
Press out through both heels. If the lower back feels strained, bend the left knee and place the foot on the ground. Hold for 3-5 minutes and then switch to the left leg for 3-5 minutes.

2 Knee Twist for Back Pain Relief-Ultramatic

2 Knee Twist
As you exhale lower your knees to ground on the right. Keep both shoulders pressing down firmly. If the left shoulder lifts, lower your knees further away from the right arm. Hold for 1-2 minutes each side.

Legs Up To The Wall
This pose is excellent for relaxing the muscles of the lower back and drains stagnant fluid from the feet and ankles. Hold for 5-10 minutes.

Consider Adjustable Beds

Getting a good night’s sleep can be difficult when an individual is recovering from back surgery or has chronic back pain. For anyone who has difficulty getting or staying comfortable enough to sleep on a flat mattress, it may be worth considering if an adjustable bed is a better alternative.

Sleeping on an adjustable bed allows the upper body to rest at a slight incline, such as 30 to 45 degrees, with support under the knees so they bend at a slight angle. Adjustable beds have the potential to help anyone who feels better in an inclined position, such as when sitting in a recliner, rather than when lying on a flat mattress. It is not uncommon for people with back or neck pain, or other joint conditions such as shoulder arthritis or pain, to feel better in this position.