If you experience:

  • Shooting or stabbing pains in your back
  • Muscle spasms in your back
  • Pain that radiates down one or both of your legs
  • Limited flexibility or range of motion of the back
  • Loss of control of your bladder and bodily functions

It’s time to seek help. It is important not to suffer in silence thinking it’s a natural part of the aging process.

If the pain lasts more than 2 weeks, also seek medical attention. The best outcomes for any medical condition will usually be when they are caught early.

The goal will be to help you become as pain-free as possible.

Then of course, there is you. You know your own back and body best, so you are in the best position to do what needs to be done to maintain a healthy back and prevent injuries from happening in the first place if at all possible.

If you do have a sore back, being proactive and following the treatment guidelines given by each practitioner, such as exercises, can help you recover more quickly and hopefully with no lasting damage to your back.

Natural treatments to help reduce back pain

There are a number of natural remedies for back pain. The good news is that many of them are inexpensive. Their effectiveness will depend on the location and cause of the pain, but these should in general work for the upper, middle and lower back.


  • Resting when your back is sore (but do not rest all the time or you will get stiff and could do more damage)
  • Not sitting for too many hours, which puts a lot of pressure on the spine
  • Gentle, easy stretching
  • Gently exercising your core muscles-work out your abs
  • Yoga for stretching, increasing flexibility, and improving core strength-try plank pose
  • Cold therapy – ice packs or an Icy-hot patch can help
  • Heat therapy – a warm bath or shower, heating pad or hot water bottle
  • Hydrotherapy – a warm bath, shower, hot tub or swim in a warm pool
  • Getting enough sleep-aim for 8 hours each night of high-quality sleep
  • Sleeping on a bed that gives your back enough support-the mattress should not be too soft. Look for orthopedic mattresses
  • Using the right pillows-this will help avoid neck pain
  • Medical pillows-some will support the neck. A wedge pillow under your backside when you are sitting will support the spine and hips. You can also get a specially-shaped wedge pillow to put between your thighs to help with sciatic pain when you sleep at night
  • Making sure you are walking properly in good shoes, avoiding high heels, and taking care of your feet. Corns, calluses and so on can all lead to sore feet and strange walking habits
  • Having a supportive desk chair-if you’re like most people, spending hours at a desk every day can take its toll on your back if you are not careful
  • Exercising regularly, choosing low impact work outs such as walking, swimming, cycling, yoga, tai chi, light weights and resistance bands
  • Lifting heavy objects, including children and pets, the correct way.
  • Hydrogen Therapy. Molecular Hydrogen, the most abundant molecule in the universe and with its antioxidant properties is able to lower levels of reactive oxygen species (ROS), hence reducing oxidative stress and reduced activation of pro-inflammatory secretory and signaling pathways. It is extremely effective in reducing inflammation which is the root cause of pain and many other diseases.

Hi-Bliss Hydrogen Therapy utilizes Molecular Hydrogen, a very powerful antioxidant with anti-inflammatory properties to help ease the everyday aches and pains. Our Pain Relief Therapy is accompanied by Manipulation and Exercises (to strengthen and stretch the muscles) conducted by our certified physiotherapist.