More than 100 million Americans suffer with some form of chronic back pain. This epidemic problem, represents the number one reason for lost productivity and efficiency in American Corporations today. Whether you suffer with lower, middle, or upper back pain, it can be both debilitating, and compromising toward one’s work and lifestyle, making it difficult or even impossible to perform the most basic daily tasks.



Because of technological advances in the past 50 years alone, it is not uncommon for us to find ourselves sitting for long periods of time; weather in traffic, relaxing at home or just working on the computer for hours on end. What most of us don’t realize, is that sitting is inherently bad for the back. Why? Because the seated posture creates an imbalance in the spine, which causes the back to age at an accelerated rate. It’s no surprise then, that back problems have become the nemesis of our time, creating problems for millions of people everywhere. And when lifestyle or cultural practices become a contributing factor in back pain, then it’s essential that we adopt effective strategies for improving back health and work to reduce all forms of spinal disease, which are preventable. Various remedies, when applied regularly, can result in a reduction of painful symptoms, which, when combined with a few simple corrective activities, work together to restore the overall health of the back by eliminating or even reversing the things that lead to an accelerated loss of flexibility, mobility and function.

1) Pain-relieving creams

A naturally occurring analgesic, known as “Capsaicin", also the main ingredient found in chili peppers, can be an effective natural pain reliever. A cream or lotion preparation of Capsaicin is applied by rubbing into the skin, directly over the affected area. While an initial stinging sensation is normal, a neuro-chemical pain transmitter, known as “Substance P" becomes depleted as the Capsaicin is absorbed, resulting in a numbing of pain symptoms. Available in most health and drug stores, a typical formulation of Capsaicin cream, will have an active ingredient concentration of 0.025%.

2) Yoga and conventional exercises

Yoga, through strengthening poses and breathing techniques, has been found to decrease upper back pain and lower back pain. In a recent study, people suffering from chronic sharp back pain were monitored for 16 weeks. The results proved that with regular yoga exercise, the participants experienced a significant pain reduction in disability and intensity, as well as a lowered reliance on pain medication. People with chronic back pain can decrease their pain through yoga and conventional lower back exercises, which will exercise their muscles in order to strengthen them. Conventional exercises, such as walking, biking, and water therapy, provide conditioning that strengthen the back, thus minimizing back pain.

3) Good posture sitting and standing

Good posture, whether sitting or standing, plays a large role in maintaining the health of your back, and thus, impacts the level of back pain. Whenever you are sitting down, ensure that your feet are firmly on the floor. Make sure that your chair is comfortable and at the correct level. If you sit for extended periods of time, you can simultaneously treat your back with correcting devices, such as the comfortable Turtle, which aids relief by supporting your lower back.

When you are standing up for extended periods of time, try resting one of your legs on a step higher to give support to your lower back. Do not let your knees lock when standing straight. While you are sleeping, it is best to sleep on your back to relieve pressure that causes back pain, and you can put a pillow under your knees for support. If you lay on your stomach, also use a pillow underneath to reduce lower back pain. Pick your shoes carefully; get extra arch support and do not wear unnecessarily high-heeled shoes. If your heels are very high it will affect your posture.

4) Massage therapy

One of the main methods of back pain relief which immediately comes to the minds of people with sharp back pain is massage therapy. Many healthcare professionals are also recommending massage therapy as a legitimate means to alleviate lower back pain, as well as middle back pain and upper back pain. The popularity of this natural method of back pain relief has doubled since studies in 1997. The greatest benefit of massage therapy is the rise of endorphin levels, which makes it an effective avenue to manage chronic back pain.

5) Ice packs and heating pads

Use ice packs to relieve inflammation, pain, and swelling after an injury or extended use of the lower back muscles. Keep ice on the area of back pain several times a day. During the initial 72 hours, it is good to ice the area for approximately 10 minutes every hour. Ice only needs to be applied three times during the day after the first few days, but again with any vigorous activities.

Heat pads can also be used where there is back pain to aid in relaxing the muscles, but should not be used during the first 72 hours when an injury or onset occurs. If you apply heat immediately, it could make the inflammation and swelling worse.

6) Healthy diet that includes water

Eating nutritious foods that contain Vitamin B12, calcium, and magnesium can prevent and relieve lower back pain and upper back pain. When you ingest enough Vitamin B12, it has been found that back pain may be reduced. The most reliable sources of vitamin B12 are eggs, dairy products, and meat. Magnesium has also been studied for back pain reduction, and from the 82 people studied, 76 individuals experienced less back pain symptoms after increasing magnesium in their diets. Many green vegetables, such as spinach, are also excellent ways to get magnesium, as well as seeds and nuts. Dehydration can contribute to back pain, and thus, it is important to drink lot of water as well.

7) Products designed to solve back pain

There are many products that are designed to relieve lower and upper back pain, such as heated cushions, relaxation tapes, and exercise balls. One of the best new products is a versatile orthopedic device that has been proven to reduce lower back pain, middle back pain, and upper back pain, as well as neck pain. This revolutionary orthopedic device, called The Turtle, treats back pain while providing tremendous relief within minutes. In addition, this product is easily portable, allowing back pain sufferers to obtain the lifestyle they used to enjoy.