How to relieve back pain

Muscle and Joint Pain

Girl suffering from back pain at work

Back pain, particularly lower back pain, is the most common form of pain among Australians with approximately 4million Australians, or 1 in 6 suffering from back pain.* 

Back pain can have many causes, from work, sport and lifestyle issues. Back pain is usually caused by the way bones, discs, tendons, muscles and ligaments interact, and can be due to a fall, injury or medical condition such as arthritis, disc disease and osteoporosis. 

Back pain can range from annoying to downright debilitating. As a culture who loves spending time outdoors and leading active lives, we understand the need for fast, targeted, long-lasting and effective relief of back pain. 

Keep Exercising – Contrary to what you might think, lying still can be very counterproductive for relieving back pain. It can actually make back pain worse and lead to further complications. It's important to get up and slowly start moving after a day or two of rest. 

Exercise has been found to be one of the most effective ways to relieve back pain*, but remember to move in moderation. Some great exercises for relieving back pain are swimming, walking and yoga. It’s important to get your body out of a seated or lying position and into a neutral, upright position.

Specialised exercises that strengthen the core muscles that support your back are a great way to help prevent back pain. Studies show that when you increase your strength, flexibility, and endurance, back pain decreases -- but this takes time.***

Exercises that are great for relieving back pain:

  1. Child’s Pose: A common yoga pose that involves sitting on your heels with your knees hip-width apart and leaning forward to place your head on the floor while stretching your arms down in front of your body.
  2. Touching the toes: Slowly bending forward to reach your toes or mid shins will help loosen the muscles in the lower back.
  3. Cat-Cow Pose: Slowly alternate between arching your back toward the ceiling and dipping it toward the floor while on your hands and knees. 
  4. Cobra Pose: Lying on your stomach, with your hands face down beside your shoulders and gently lifting your chest up so that the top of your head points toward the ceiling.
Exercise to relieve back pain

Sleep smarter – A poor sleeping position can impact and aggravate your back pain. Try lying on your side and placing a pillow between your knees. This helps to keep your spine in a neutral position and relieve any strain on your back. If you find sleeping on your side uncomfortable, and need to sleep on your back, try sliding a pillow under your knees. A comfortable yet firm mattress is recommended to provide adequate support for your back and neck. 

Think about your posture – Poor posture can make back pain worse, especially if you are sitting for long periods of time. An upright seated position is best for your back, keeping your shoulders relaxed and your body supported against the back of your chair. For additional support, try putting a pillow or a rolled towel between your lower back and your chair and make sure your chair is at a height where your feet can rest flat on the floor. 

Heat – Heat treatment can provide both pain relief and healing benefits for back pain.

Heat therapy dilates the blood vessels of the muscles in your back, increasing blood flow, oxygen and nutrients to the muscles to aid the healing process and help restore movement. Heat stimulates the sensory receptors in your skin, decreasing transmission of pain signals to the brain, relieving the discomfort of back pain. Heat application facilitates stretching of the soft tissues around the spine, including muscles, connective tissue, and adhesions. This means using a Heat Patch can help to decrease stiffness and improve flexibility in the area, helping to mitigate further injury and create a feeling of increased comfort. 

Back pain heat patches

For targeted relief for up to 8 hours, our Deep Heat Back Pain Extra-Large Heat Patches are a great option. They are thin and easy to apply, directly to your skin and worn under clothing to provide discreet, effective back pain relief.

Lower back & hip belt


For all day relief try our Deep Heat Lower Back & Hip Heating Belt - this thin and easy to apply, wrap-around belt provides up to 12 hours of targeted, sustained temporary pain relief of back pain and stiffness. The Ultra large design is comfortable to wear, secured by velcro and worn over clothing. 

Keep our Heat Patches or Heat Belt on hand for long drives, at your desk or in your medicine cabinet. All Deep Heat patches activate from just 60 SECONDS!

Always read the label. Follow the directions for use. If symptoms persist, talk to your health professional.


* Based on self-reported data from the Australian Bureau of Statistics (ABS) 2017–18 National Health Survey (NHS). (

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