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chronic back pain

Imagine yourself reaching for that mug on the top of your kitchen shelf and an unbearable pain shoots through your back, seems painful right? Well, this is what we call chronic back pain. Chronic back pain is something that makes life a living hell by turning your daily life tasks into bigger challenges. This pain can happen anytime whether you are tying your shoes or doing more demanding activities like lifting heavy objects. The chronic back pain becomes more severe with time and can even last for 12 weeks or longer.

But this doesn’t mean that it should stay this way, you can opt for different solutions which are effective and can cure your chronic back pain because not only it will improve your daily life but will also help you regain control over your body and after that you can go back to the things you love to do. Now, you might be thinking, what are those quick ways through which I can cure my chronic back pain? Don’t worry because we are here for that and in the following sections we will guide you through all the treatments that you should follow to get a permanent relief from this pain. 
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4 Quick ways to cure Chronic back pain in 2024

Here we have given 5 effective treatment options which you should follow to save yourself from chronic back pain:

1. Exercise Regularly 

It seems like a surprise right? But it is true doing regular exercise does help you out in curing your chronic back pain. Not only does exercise ease your back pain but it also prevents you from any other sort of discomfort. And, given below we have mentioned some exercises that you should do strengthen your back:

  • Cat-Cow stretch 

Start with your hands and knees.

After that, arch your back upward like a cat while inhaling deeply.

Then, drop your belly toward the floor like a cow as you exhale.

Repeat this several times to see better results.

  • Bridges 
  • Begin by lying with knees bent and feet flat on the floor.
  • After that slightly lift your hips off the ground, creating a straight line from shoulder to knees.
  • Squeeze your glutes and hold for a few seconds. 
  • Then, lower back down and repeat.

These two are the most common exercises that you should do for your chronic back pain, if not then you can even try other exercises like hamstring stretches, pelvic tilts, back extensions and child’s pose. 

2. Maintain a healthy weight 

Studies have shown a connection between obesity and back pain because when you are overweight your muscles work harder to perform everyday tasks and that additional load on your spine misaligns your vertebrae causing joint strain which automatically contributes to pain. Therefore, you should start losing weight as it will help reduce strain on your spinal column and back muscles. 

Moreover, medical science says that staying within 10 pounds of your ideal weight is recommended for back health and that’s why you should calculate your caloric goal and maintain a healthy diet to achieve this target. 

3. Improve your posture 

Your body adapts to daily stressors which leads to muscular imbalances and strain. Your posture refers to the alignment of your body and having a poor posture will cause you discomfort and pain. When we talk about an “ideal posture” well this thing depends on various activities like walking, driving or cycling and good posture conserves energy which creates efficiency.

Some of the exercises that you can incorporate in your daily routine to improve your posture are:

  • Yoga
  • Pilates
  • Stretching
  • Aerobic activities 

4. Take proper medications 

When it comes to curing your chronic back pain medications play an important role and in the market you will find several medicines that will help you out such as over the counter medications, acetaminophen , muscle relaxants and opioids. 

To understand how these medications work, let’s know about it in detail: In over the counter medications , ibuprofen is most common and it is an NSAID ( nonsteroidal anti-inflammatory drug) that reduces pain and inflammation. The recommended dosage for these sorts of drugs are 400-800 mg up to 3 times per day. On the other hand acetaminophen is not an NSAID but it is effective for pain relief and is available in different forms such as tablets, oral solution and chewable tablets. And, if we talk about muscle relaxants these medications are prescribed to relax muscles and alleviate pain and opioids like codeine and morphine are effective if you have severe pain but they should be used cautiously due to risk of addiction. 


Managing chronic back pain in 2024 has become more accessible and effective than ever before. With the growth of advanced therapeutic techniques, personalized exercise routine and improved pain management strategies you have plenty of options to alleviate your discomfort and remember to always consult a healthcare professional before starting your new treatment plan.
Also Read : Why do I get Lower Back pain after Squats

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