At least 80 percent of the Americans will suffer from back pain in their lifetime. For many, the pain is triggered by strenuous activities such as weight lifting and gardening. Back pain can be a problem that interferes with your personal and work life. It could prevent you from sleeping or bending down. Here are the top remedies for back pain.

1. Inversion Therapy

This is where a person is suspended, with the legs in the air. The process works by taking the pressure off the patient’s spine, which opens up the vertebrae and improves circulation. According to therapy experts at, the activity reverses the effect of gravity. Gravity causes joints, muscles, and bones at the back of the body to compress the spine over time, leading to chronic back pain. There are many types of inversion therapy, including yoga poses, exercises, and equipment. Inversion equipment is affordable, depending on the build and brand quality. Inversion equipment includes:

  • Inversion chairs
  • Inversion tables
  • Gravity boots
  • Yoga headstand bench

2. Physical Therapy

Physical activities are some of the first treatments you should try when lower back pain starts. However, the same actions do not work for everyone. A spine physical therapist or a physician should tailor exercises specific to your condition. To ensure the success of the therapy, consistency is required. Simple tasks, such as walking, can be very beneficial. Remember to exercise in moderation and stay away from strenuous activities that could have caused the pain in the first place. Physical therapy may include:

  • Aerobic exercises
  • Restraining posture
  • Core strengthening
  • Flexibility and stretching exercises

3. Diet

Your diet could be contributing to your back pain. Some diets, especially those high in refined sugars, trans fats, and processed foods, are highly inflammatory. If unchecked, inflammation will spread throughout your body, causing pain, including back pain. Include anti-inflammatory foods in your diets, such as fruits and vegetables. Also, consult with your doctor to see if your diet is contributing to your back pain. Maintaining a healthy weight will help lessen the pressure on your spine and eliminate back pain.

4. Heat and Cold Therapy

Ice packs are beneficial in relieving an injury, such as a strain. Cold relieves pain by reducing inflammation and numbing the back pain. You could use the cold packs specifically designed to alleviate pain or use a bag of ice covered in a towel to protect the body from frostbite. You should not apply cold therapy for more than twenty minutes without a break. Heating pads are also useful in relieving achy or stiff muscles. Patients should read and follow instructions that come with every heating pad to ensure they are not too hot. Where heating pads are unavailable, you could use a warm towel or a hot water bottle. Take care not to burn your skin with heat or cold therapy.

Back pain can interfere with your day plans or your life. It would help if you talked to your doctor when back pain starts to disturb your peace of mind. There are back pain remedies that do not involve surgery or medications. Try these methods to manage frustration, depression, and irritability that comes when dealing with chronic pain.