Mechanical Back Pain

5 Tips to Help Relieve Mechanical Back Pain

Back pain is an incredibly common complaint, and mechanical back pain, which is caused by movements or postures that put too much stress on the spine, is one of the most common types. If you’re suffering from mechanical back pain, there are a few things you can do to help relieve it. Here are five tips for minimizing mechanical back pain.

1. Practice Good Posture

Good posture is essential for preventing and relieving mechanical back pain. When you’re sitting, make sure your feet are flat on the floor and your knees are slightly higher than your hips. Keep your shoulders relaxed and your chin tucked in slightly. When standing, stand with your feet slightly apart, keep your head level, and don’t slouch.

2. Exercise Regularly

Regular exercise is key to relieving mechanical back pain. When exercising, focus on strengthening core muscles in your abdomen and back. This will help support your spine and minimize pain. It’s also important to stretch regularly, as stretching helps keep the muscles flexible and relieves tension in the back.

3. Get Enough Sleep

Getting enough sleep is essential for reducing mechanical back pain. Aim to get seven to nine hours of sleep every night so that your body has time to rest and recover from the stresses of the day. Make sure your bed is comfortable, as a mattress that’s too hard or too soft can cause back pain.

4. Use Hot and Cold Therapy

Hot and cold therapy can be very effective for relieving mechanical back pain. Applying a cold pack to the affected area for 10-15 minutes can reduce inflammation and numb any pain. Alternately, a hot pack can relax the muscles and increase circulation in the area, helping to reduce stiffness and discomfort.

5. See a Chiropractor

If you’re suffering from persistent mechanical back pain, it’s a good idea to see a chiropractor or another healthcare professional who specializes in treating musculoskeletal conditions. A professional can diagnose the cause of your pain and provide treatment such as manipulation or massage that will help reduce inflammation and relieve tension in the muscles.


Mechanical back pain is a very common condition, but it doesn’t have to be a life sentence. By practicing good posture, exercising regularly, getting enough sleep, using hot and cold therapy, and seeing a chiropractor or other healthcare professional, you can help reduce your symptoms and get relief from mechanical back pain.