Back pain can turn the best of days into a nightmare, especially if you can’t afford a way to ease the pain. There are many causes for back pain and your best option is to see a doctor about the issue. However, if you have occasional back pain or you’ve already had your problem diagnosed then you’re probably looking for the best way to ease the pain on a budget. There are actually a few great ways to help with your problem that won’t cost you a small fortune. You may even be able to solve the problem without an expensive doctor’s visit or chemical solutions to the problem. So, get ready to try out a few potential remedies to make your back pain go away, maybe even for good.

1. Alter the Way You Sit
Posture is one of the main causes of back pain. So many people have poor posture and don’t even realize it, which can cause a lot of discomfort presently as well as major back problems in the future. It can be hard to alter our posture too, especially since many people slouch unconsciously. There are ways to work out the problem though. For instance, you can now purchase apps and other products that remind you to sit up straight and tall. Another way to improve on your posture is to take up yoga or do moves during your work break. These can come in handy for those that sit often. You should get up and stretch every twenty to forty-five minutes to help reduce back pain. You might also consider getting a chair that will help with posture. You may even want to swap your chair for an exercise ball during certain periods of day.

2. Rethink Your Shoes
More often than not, your shoes can be one of the main causes for your back pain. There are a lot of unique and fun styles on the market today, but many of these designs are for fashion only. Even work boots can do a number on your back if you don’t have the right insole for your body. So, you might want to rethink your footwear to suit your needs. High heels, flats and many sneakers are designed to ease back pain, so try to leave these at home when you can. Instead, consider buying a sneaker that is designed to improve your walking or running experience. These shoes can be worn at all times to help improve posture too. You can always buy a custom insole to help with your back though, which can be moved from shoe to shoe. This will help you make the most of your wardrobe while protecting your back.

3. Drink Water
You would be surprised by what dehydration can do to your body. Many people actually have back pain because their body is dehydrated. However, not having enough water in your system can actually cause your body to heal slowly or incorrectly if you do damage your back. So, one of the best things you can do for back pain is load up on the water. It might actually help to reduce the pain in your back immensely. However, if it doesn’t then you know you are still giving your body everything that it needs to heal properly, which should help make other treatments work faster or at least efficiently.

4. Tennis Ball Massage
Believe it or not, but tennis balls can do your body more good than you think. In fact, buying a set of tennis balls, which is pretty cheap, can actually take the place of some of the more expensive massagers on the market. All you have to do is place a tennis ball between you and your seat or the wall and let it work its magic. Try to position the ball in an area that is painful. After moving the ball around your back, it will help work out some of the knots and tension that have built up from your everyday life. Before long, you’ll feel as good as new, which will allow you to forget all about your back pain and the money that you thought you’d have to sink into it.

5. Exercise
Many people don’t realize how much your exercise routine, or lack thereof, can affect your back. Not exercising or stretching the muscles in your back can lead to pain that seems to never end. However, there are ways to improve on your back muscles, which can make your quality of life so much better. Doing typical exercises can improve your back immensely unless you have an injury that needs addressed. However, if you want to work specifically on your back then you might want to try out Tai Chi or Yoga. Both of these exercises are lighter on the body and use specific movements to work on stretching and strengthening the back. Of course, if you’re not interested in either activity as a form of exercise then you can simply try out some of the yoga positions that will help improve back pain quickly. These poses can even be done in the office or on the go, which will add convenience to your healing process.

6. Lose Weight
Your back problems might not actually be a problem at all. For some, back troubles can occur when a person gains too much weight. So, one of the easiest solutions is to try to lose weight to help with your overall health. If you feel sluggish or in pain, then you might ask your doctor for a little assistance in losing weight, so you can get on the right track quickly. Losing weight, especially around the midsection and bustline can help you feel more energized while also taking a huge strain off of your back muscles. Before you know it, your body should naturally heal.

7. Anti-Inflammatories
Sometimes, one of the quickest ways to get rid of your back pain is to consume something with anti-inflammatory properties. This tends to reduce inflammation within twenty minutes, so you can get on with your life. The most common anti-inflammatories are acetaminophen and ibuprofen, which can both be purchased over the counter at a fair price. However, research has shown that these anti-inflammatories might cause more problems than they’re worth if you use them frequently. So, you might want to power through the pain when you can. Of course, there are natural options to check out. Turmeric, for instance, is very common and can be bought in the grocery store or even in supplement form. There are also many other natural remedies that reduce inflammation too. A little research can help you find the perfect option for you. If things are too bad, then you might want to ask your doctor for a prescription to help reduce your pain.

8. Get a Massage
One of the best remedies for some back pain is to get a massage. Generally, you won’t have to spend a fortune to purchase a massage from a professional. You can even customize your massage to suit the pain you’re having. Most professionals should know how to pin point the area that is in pain and work out any knots in the area. Of course, you don’t have to pay for a massage at all. Your partner, a friend or even a family member may be able to help you work out the knots in your back. You can also invest in a back massager to help you deal with your pain. This simple step might improve your quality of life immensely.

9. Consider Other Practices
There might be a point in which you consider taking your back pain to a professional. Although most doctors can prescribe something for pain, you might not want to go this route if you prefer natural healing. One option to consider is a chiropractor. This professional can actually realign your spine and improve the way your body feels. These doctors can be a bit on the expensive side, but if you have a referral from your doctor a lot of insurance companies will cover some or most of the cost. Another practice to consider is acupuncture. This ancient art has been known to heal some of the worst pains in some people. Best of all, a session won’t cost you a fortune, so you can pay out of pocket if you need to. Of course, the practice you choose should be something you’re comfortable with, so don’t feel pressured to try anything you feel leery of.

10. Apply Heat/Cold
If your back pain is due to an injury, then one of the best things you can do is apply cold and heat to the problem. When the injury occurs, you should always ice it as soon as you possibly can. This will help reduce the swelling straight away, which can help ease the pain and allow the healing process to begin. If you often have to deal with swelling, then icing your back should become a regular practice. Of course, with muscle strains and injuries that are healing, you might want to use a heating pad or hot water bottle. This helps to relax the muscle which can cut back on pain immensely. Best of all, these methods cost you next to nothing.

Back pain can really get in the way of your life, so don’t put up with it if you don’t have to. These ten tips will offer you a wide assortment of options to try out that won’t leave you struggling to juggle your budget. With any luck, you’ll be feeling better in no time.