The 10 Most Effective Ways to Reduce Back Pain & Headaches


Nobody likes back pain and headaches! They can be extremely uncomfortable and make everyday tasks difficult. Whether it's caused by migraines, chronic pain or spinal issues, this kind of pain can linger on for days, weeks, months, or even years. Pain in your body is a sign of an underlying issue and should never be ignored. Whether the intensity is mild, moderate or severe, here are 10 effective things you can try.



1. Stretching & Strength Training

Proper stretching exercises are a safe and natural remedy that can relieve your pain, and should be added to your daily routine. Strengthening muscles with resistance exercises will help reduce pain and also improves your balance and flexibility. Aim to strengthen muscles every alternate day and try to stretch for 10-20 minutes each day. Stretch, relax and repeat each exercise five times.

PS - we have a few exercise recommendations that may help - check them out here.


2. Yoga

The gentle stretching, mind & body exercises of yoga can help with a variety of issues, from daily discomfort to sore backs to fibromyalgia to arthritis. Studies show that adding a regular yoga routine can ease pain, increase flexibility, improve mood and reduce the need for drug treatments. It's also a peaceful exercise that will reduce stress and anxiety at the same time!


3. Chiropractic Treatment

Headaches are often causes by underlying issues in your back. The nerve-rich joints in your spinal column could be damaged, or even worse, the discs may be to blame for causing the pain. Chiropractic treatment is natural and holistic, and helps to keep your spine, discs and soft tissues in the best shape possible, functioning the way they should. You'll also learn key exercises to strengthen your muscles and avoid discomfort in the future. If you live in Brisbane and you'd like to get a free exam, consultation and adjustment from our experienced chiropractor, click here to claim your special offer


4. Diet Changes

Some studies have shown how our diet and food habits could be affecting your pain. People with migraines often find that specific foods like red wine and cheeses trigger attacks. Others suffering from arthritis should avoid all type of fatty meats and milk as it could worsen the problem and lead to inflammation. Keep a food diary and monitor and see if any particular food seems to increase your pain. Then cut them out of your diet and see if your symptoms improve.


5. Massage

For temporary relief, consider taking a massage. Start by rubbing your temples or think about getting a professional neck, back, head or shoulder massage. This will help you relax and your body will feel rejuvenated afterwards. 


6. Walking

Walking is considered to be one of the best (and simplest) prescriptions to helping chronic pain. Pain tends to make people less active, and that often makes the situation worse. Aim to walk at least five times a week for 30 minutes. Work up to it slowly, adding a few minutes a week, and before you know it you'll be walking all the time!


7. Distract Yourself

We occasionally think of distraction as a bad thing that stops you from getting stuff done. But it can actually help you take your mind of any pain, and really does help even on a neurological level. Studies have shown when you're distracted by a conversation, or a crossword puzzle, or a book the areas in your brain that process pain are less active. This can be a fun and effective way to take your mind off the aching!


8. Breathe Deeply

Take a minute to breathe deeply and slowly. In through your nose, out through your mouth. After a few minutes of deep breathing, you may feel some tension melt away. Deep breathing can be a great way to relieve pain and the best part about it, is that you can do it anywhere. It only takes a few seconds and can make a big difference, not only to your discomfort but to your stress levels. Add it to your daily routine: take a moment to breathe in and breathe out.


9. Physiotherapy

Physiotherapy can help your situation. You'll learn different type of exercises and get treatments that help increase flexibility and build strength. Physiotherapy helps you work around pain teaching you new ways to do things making your body flexible and resistant to pain. 


10. Acupuncture

Acupuncture is now a common treatment for some chronic pain. Studies suggest that it could help people with frequent episodic or tension headaches and backaches. Studies have even shown that acupuncture can help prevent acute migraines with fewer adverse side effects compared to drug treatments. 


If you are suffering from ongoing back pain or headaches, we'd love to help you. Simply tell us where it hurts, how bad it is and anything that triggers it, and we will be able to accurately diagnose your problem and give you a variety of treatment that will improve your pain, and your health. We are currently giving new customers a chance to try out chiropractic treatment for themselves at no cost. If you live in Brisbane, for a limited time we are offering a free exam, consultation and adjustment. Come and try it for yourself and we'll see you at our New Farm clinic! 


Spinal Care Australia - 3254 3644
2/665 Brunswick St, New Farm QLD 4005

Back PainGreg Coates