Applying warmth to your back can often provide short-term back pain relief.
Applying a hot water bottle to the area can also be very effective as a lower back pain remedy to reduce pain or run yourself a warm bath and climb in for a long, relaxing soak.
Think about your Diet
Eating a balanced diet is always going to be helpful in making sure your body gets all the nutrients it needs to strengthen and repair itself.
It is also worth noting that if you are carrying excess weight, it can put added strain on your back.4 Losing those extra pounds is a great way to give your back a break and rediscover the joy of movement.
Adjust Your Sleep Position
Getting the right support from your mattress is crucial in helping with back pain at night. Finding the appropriate firmness to provide relief while keeping your body supported is important, no matter what position you like to sleep in.5
You should then try and keep your spine in a straight position, so avoid using too many pillows, which can push your head out of line, and consider putting a pillow between your knees if sleeping on your side, or under them if you sleep on your back.6
The spine is designed to move, so limiting motion can make pain worse. Try some simple back stretches to provide back pain relief and improve movement. Remember to move slowly, never force your body into a painful stretch, and use an even, stable surface on which to stretch.
You can see a selection of back pain stretches here, but below are a few to get you started: