Dealing with chronic pain can be frustrating. Many people spend a lot of time and money looking for ways to relieve their pain. This kind of pain can cause discomfort, make it difficult to sleep, and even make it hard to enjoy doing the things you love most.

One of the most common types of pain people experience is back pain. There are many reasons people develop back pain. It could be from bad posture, an injury, poor quality footwear, an uncomfortable mattress, or other reasons. It’s important to talk to your doctor if you’re experiencing pain. But unfortunately, there may not be an easy fix to cure your lower back pain. Some people find that physical therapy for low back pain helps relieve their symptoms. While your back pain may not have a cure, there are things you can do to lessen the pain. Here are some things you can do to help ease your pain and feel your best.

1. Strengthen your muscles

While back pain might leave you wanting to stay in bed all day, this might worsen your problem. When you’re not active, the muscles that support your back weaken, and that can increase the pain you’re experiencing. If your doctor says it’s a good idea, try to stay active in spite of the pain. Be sure to stretch before you exercise and try to stay active throughout the week.

2. Try losing weight

Your doctor might suggest you lose weight to relieve your pain. Being overweight can put stress on your back, so even just losing a few pounds can bring some relief. Find ways to improve your diet and exercise routine to lose weight and you may find that your back pain improves.

3. Consult a physical therapist

If your doctor recommends that you seek treatment from a physical therapist, don’t hesitate to make an appointment. Physical therapists can help you with personalized treatment and teach you exercises and stretches that will help relieve your pain.

4. Maintain good posture

Posture can be the culprit of back, neck, and shoulder pain. Whether you spend your days sitting in an office, doing a repetitive motion, or just have the tendency to slouch, it’s a good idea to start improving your posture if you want to lessen your back pain. Learn proper posture and try to correct your posture throughout the day. Some exercises can also help improve posture as well.

5. Get new shoes or a new mattress

Sometimes you might not realize what’s causing your back pain. If your shoes don’t provide proper support, it could worsen or even be the cause of your back pain. Choose cushioned shoes with good arch and ankle support.

Your mattress is another possible culprit. A mattress that’s too hard can put stress on your joints and spine. You should choose a mattress that’s supportive and contours to your body.

6. Try supplements

Supplements can sometimes decrease back pain. If you have a deficiency of certain vitamins, it could be making your pain worse. Some supplements have anti inflammatory properties and can help reduce your pain. Be sure to consult your doctor about any supplement you’re interested in taking.

7. Use ice and heat

Ice and heat can help relieve pain and inflammation if you have an injury or strained your back. Apply ice every few hours to reduce inflammation. In a couple days, switch to heat by using a heating pad or warm baths to increase blood flow and relax your muscles. You can also try ice and heat patches sold at the pharmacy.

8. Get a massage

Depending on what’s causing your back pain, a massage can do wonders to improve your pain. Massages can stimulate blood flow, release muscle tension, and help relax you. Ask your doctor if there’s a possibility that regular massages could help your condition.

9. Try pain relief creams

There are a variety of different creams that offer relief for back pain. Some have ingredients like menthol that have a cooling effect. Ask a doctor or pharmacist for a recommendation.

10. Get a good night’s sleep

If you don’t get enough sleep at night, chances are it’s a contributing factor to your back pain. It’s recommended that adults get 7-9 hours of sleep a night. If you’re not getting enough, try adjusting your schedule and going to bed earlier. If you have trouble sleeping, talk to your doctor about it and see if they have any recommendations.

Back pain is difficult to deal with, and even after visiting your doctor, you may find that there’s no quick fix. To lessen your pain, be sure to follow your doctor’s suggestions. You can also complement your treatment with at home remedies and coping techniques. Regular exercise, losing weight, and getting a good night’s sleep can also help. Try the suggestions in this article and see if your pain improves.