Painful Back? Try These At Home Solutions

by Alli

When you get to a certain age, you may find that a painful back starts to give you quite a bit of grief. This is from all the wear and tear of daily life, but if you have had a very laborious job throughout your life, you might find that the aches and pains can get quite bad. Unfortunately, though, having an office-based job won’t do your back any better. In fact, some studies suggest that working at a desk each and every day could be a lot worse for your back.

Painful Back

Want to try and find some relief from all the aches and pains? These remedies and solutions might help you.

Painful Back Solutions

Take Up Yoga Or Pilates

It has been proven that gentle stretches can help to improve the strength and suppleness of the back. Exercise classes such as Yoga and Pilates are really good for stretching out the back and helping it become stronger. So, if you do find that you develop some form of pain in your back, it’s a good idea to sign up for one of these classes. The exercise will help strengthen it and eliminate any pain. Don’t be tempted to rest as this won’t alleviate the pain – in fact, it can weaken the back and make the pain a lot worse.

Improve Your Sleep

If you have a bad night’s sleep, you are quite likely to wake up with an achy back. So, you should always try and get plenty of sleep of a very high quality each night. It’s also worth getting a new mattress. Old ones will be quite uncomfortable to sleep on and might increase your back pain. It’s worth checking sites like Mattress-Guides to find out about the best mattress to solve back pain. For instance, memory foam mattresses will be comfortable and give your back all the support it needs during the night so that you don’t end up sleeping in an uncomfortable position.

Improve Your Posture

If you do spend your days sitting at a desk in front of your computer, you might find that trying to improve your posture makes a big difference. Try not to slump over your screen and keyboard – you should sit as straight as possible, with your back against the back of your office chair. Ideally, you should work at an ergonomic desk and sit on an ergonomic chair as these will also help to relieve any pain you might be experiencing.


As I’ve already mentioned, you shouldn’t rest a painful back. That could make it worse. So, as well as doing some Yoga or Pilates, you should also do some exercise that is a bit more active, like walking or cycling.

Follow these tips to help improve your achy back! 


robin rue January 23, 2018 - 6:11 am

It never dawned on me that yoga would be great for back pain, but it makes total sense. What an awesome bunch of suggestions you have here 🙂

Franc Ramon January 23, 2018 - 7:00 am

Yoga can really help strengthen your core, while exercise can firm up those muscles to improve your posture. You can always be more upright when you have full sleep.

Terri Beavers January 23, 2018 - 7:48 am

It’s really important to sleep well when you have back pain, speaking from experience. My doctor told me I need to start walking to help build up the muscles around my surgery site so I can say exercise is important as well. All of these are great tips.

Amber Myers January 23, 2018 - 8:20 am

I do need a new mattress, that’s for sure. My back does sometimes hurt, but it’s not intense. My husband pulls his back muscles at times and has to use a heating pad.

Judy Norris January 23, 2018 - 9:12 pm

I have arthritis in my back, hips and knees. I got a new mattress, with memory foam, 2 years ago, but even that turned out that I still needed more padding so I went to Walmart yes, Walmart and got a 3″ memory foam cool breeze topper and it has been the best investment I have ever made !!! My doctor also told me years ago, to sleep on my sides with a long pillow between both legs up to the crotch, to support my back and hips.
No more back pain now after getting the topper. Get up and finally feel good every morning now for 2 years !!
I’m 65 years old and teach school and also get slot of walking in each day.

Tomi C January 23, 2018 - 9:18 am

I have TERRIBLE posture and am so grateful my kids didn’t inherit my poor posture. I have to make a conscious effort to remind myself to sit up straight. I know it doesn’t bother me now but I do worry that as I get older I may suffer from back pain due to my poor posture.

Jeanettte January 23, 2018 - 11:05 am

I have heard that you will be definitely helps the back. I have lower back issues so something like this could help me quite a bit. I definitely think I need to look into yoga!

Marysa January 23, 2018 - 2:39 pm

I haven’t had back issues, but I do get an achy back after a long day of work and doing a lot of lifting. It’s so important to strengthen our bodies and our core.

Sarah Bailey January 23, 2018 - 4:52 pm

These are some great sounding tips, I have a very sore back from time to time and do find gentle movement helps a great deal.

Kamika January 23, 2018 - 5:37 pm

I need to work on sitting up straight when I’m at work. I don’t even notice that I’m slouching anymore. The yoga is a good idea too. Great tips!

Jenn @ EngineerMommy January 23, 2018 - 7:12 pm

THese are smart tips on soothing a sore, achy back. I have always heard that long walks can help so I always go for a walk if I’m feeling aches and pains.

Cat January 23, 2018 - 8:14 pm

Okayy, did you read my mind?! I have been having back pain literally ALLLL DAY and then I stumble upon your post…lol #weird and I am going to try these ideas. Thank you!

Sarah Honey January 23, 2018 - 8:43 pm

These are great tips. Exercise, stretching and focusing on good posture. Help my back pain.

Pam January 23, 2018 - 9:06 pm

These are all great tips. It’s so important to exercise because it can help so many different types of pain.

Chubskulit Rose January 24, 2018 - 11:21 am

I do yoga and pilates and it does improve your posture, I found that out to be true based on my own experience. I recently hurt my knee running so I am stuck with pilates.

Sara Welch January 24, 2018 - 12:36 pm

Pilates has been my saving grace. My back does not enjoy getting out of bed some mornings, haha!

Carol Cassara January 24, 2018 - 7:39 pm

Yoga is such a lovely solution is one that’s definitely effective. It takes away a lot of you body pains and it’s really not difficult to learn. I highly recommend it for back pain.

Becky Jones January 24, 2018 - 9:34 pm

Made the Chili Chilli Bang Bang and it is so good. A little on the hot side and may have to cut some of peppers out of it.
Have been having my back to hurt for some time and I just hope some exercise and moving around a bit will make a difference that I have been needing for quite some time.
Thanks for the recipe.
Becky Jones

Erica D Ardali January 25, 2018 - 2:47 am

I am plagued with back pain from time to time. I am going to try exercising more often

Alison Rost January 25, 2018 - 4:21 am

My husband has chronic back pain. I keep reminding him to move around more so the muscles in his back would relax and the pain would ease up. He cannot do strenuous exercise so we just take him to the pool for his exercise sessions.

Anosa January 25, 2018 - 6:45 am

Yoga is definitetly my go to solution when the back starts to play up but I also need to consider correcting my posture too. Great tips

J Muller January 25, 2018 - 10:10 pm

Wonderful solutions, Alli. A sore back is the worst! I definitely agree that an ergonomic desk and chair can help you a lot with your posture. I think that’s something that folks need to pay more attention to if they’re going to be working long hours in front of a computer.

Stephen Morgan September 16, 2018 - 6:32 am

Yoga is perfect for back pain solution. I certainly concur that an ergonomic work area and seat can help you a great deal with your stance. I think sometimes you need to walk from your desk.

Jon Muller October 14, 2018 - 12:43 am

Due to continuous use of computer at work, I rarely stand up and my back pain keeps getting worse. I am so happy to see tips on your post and in the comments section. Might try yoga soon!

Alex March 21, 2019 - 6:41 am

Hi, thanks for sharing the article and letting us know how to get rid of pain and you know I tried changing my mattress and got a hard mattress now I feel much better than before after sleeping on my mattress for a week or two.


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