How do you Treat Back Muscle Pain?

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guy next to ocean

Today’s post is all about how to treat back muscle pain.

Back muscle pain can be so debilitating and painful and stop us from doing what we enjoy. Walking can be hard, bending almost impossible and sleeping is disrupted as we try to find a comfortable position to sleep in.

When you hurt your back the 1st thing that happens is the muscles tighten around the area as you try to protect the part that is causing you pain and this is often the 1st thing that needs work.

Let’s look into how to treat back muscle pain in more detail.


4 people walking

With tight muscles and pain, walking can be difficult so let’s look at ways to help release some muscle tension with walking.

I went to a Muscular Skeletal Specialist some years back and Ian suggested I walk like a homie. For those of you who don’t know what this is, you need to walk with loose hips.

Walk like you don’t care about walking, drop your shoulders and relax your hips and kinda slope along.

When you do this, what happens is the muscles release more easily as they are not having to grip and this helps relieve pressure.

Also, stand with your back to a wall and push against the wall, gently of course and this will also help release the muscles that are tight.

Massage Therapy

massage table

Treat yourself to a Therapeutic back massage by someone who is qualified to help you or get a friend or your partner to give you a back rub with some oil. Try to relax as this happens to give the muscles a chance to calm down and let go of their grip.

If you can find a spa pool or swimming pool, go get in and do gentle movements to help release those tight muscles as well. Being in water cause weightlessness of course so takes the pressure off almost immediately giving your muscles a chance to relax and in turn release the pain they are causing.

Also, consult your physician if you have concerns.

Back Creme for Muscle pain

Recently I came across some seriously good pain creme for my back and I recommend you buy some for yourself for those times when you need some extra pain relief.

I have trialled loads of different cremes and this one really hit the spot for me and I managed to sleep all night although I did use the support of a pillow between my legs as this also helps release pressure from the hip region of your body.

The creme is called Vitarub

vitarub creme

An effective natural Analgesic ointment, VitaRub is easily rubbed into the skin to provide fast penetrating action. It produces a warm feeling that penetrates and soothes sore muscles and pains.

This particular formula was created with arthritic and rheumatoid pains in mind but is effective for other types of pain as well.

Therapeutic indications

  • Flu, bronchitis, cold, asthma
  • Sprains (ankle, wrist)
  • Articular pains
  • Rheumatism, arthritis
  • Stiffness and lumbalgia (lumbar pains)
  • Sciatica

Medicinal ingredients

Per 30 g:

  • Methyl salicylate – 2.25 g
  • Menthol – 1.20 g
  • Eucalyptol – 0.75 g

Non-medicinal ingredients

Purified water, emulsifying wax, stearic acid, sorbitol, propylene glycol, triethanolamine, anhydrous citric acid.


  • Adults and children of 2 years and over: Apply to the affected area no more than 3 to 4 times daily. If condition worsens or if symptoms persist for more than seven days or disappear and reappear within a few days, stop using the product and consult a physician.


  • For external use only.
  • External sources of heat such as heating pads may cause severe irritations and burns.
  • Discontinue use if skin irritation blisters develop.
  • Avoid contact with the eyes and mucous membranes.
  • Do not bandage.
  • Do not apply to wounds or chapped skin.
  • Do not use this product if you are allergic to salicylates or if you are taking anticoagulant medication (ex: warfarin).

buy some button

As you can see not only does this creme treat back pain but it has many other uses for you as well.

I have arthritis in my spine and the relief I get is wonderful. I am able to continue in my garden without the pain and when I shower and relax after I finish outside I put more on to keep feeling pain-free.

I’m not giving you a guarantee as everyone is different but I can tell you I have experienced great results from this creme.

For 400grams it costs around $20US which is a great price as well so try it and do the other exercises I suggested plus a good rub from a therapist or someone who knows what to do and I am sure you will get lots of relief.

Simple and Practical

man lying on grass

It may seem to some of you reading this that my suggestions are a little simple or basic but from the learning and putting into practice what I was shown has really helped my pain levels dissipate so please walk like you don’t care when you are at home. (You don’t have to wear your pants half off though ) Lol.

Just be you but let your body go into a state of for a lack of better words, Not caring about how you look when you walk, then do the back against the wall and push into the wall with your lower back.

Do this gently and hold for around 15 seconds, then relax, then again for another 15 seconds and relax. Now walk like you don’t care for a few minutes and see if this helps.

Also I am going to re-mention when you go to bed, get a pillow that’s quite flat and place it between your knees and this will take the pressure of your hip region and of course your lower back and with your pain creme on and a pillow where it should be, you will most likely wake up feeling a lot easier and able to move without the pain you experienced before doing this.

In closing today

I have really enjoyed sharing this information on how do you treat back muscle pain and I hope you do try the creme I have recommended and also do the exercises I use as the combo really does work especially if you do this regularly.

I remember the 1st time I tried to walk like a homie- I laughed and laughed as I felt so silly but nobody could see me and it worked and now I have shared this with a lot of people close to me and all of them love it and say the combination of exercise and creme really does have positive results and I am pleased I could offer these suggestions to you as well

Go easy and please join our mailing list to get updates on new posts.

If you would like to know about something particular, please get in touch either by commenting below or emailing me and I look forward to sharing more with you soon

Vicki Crawford, signing out for now

14 thoughts on “How do you Treat Back Muscle Pain?”

  1. Thanks for the honesty used in writing this post. Back pain is often associated with seating for so long and as a senior, you can only imagine what I would have gone through, trying to solve this backaching problems that I have and that to me is simply great for coming across this post right now. Thanks so much for suggesting this and I will also check Vitarub out.

    • I’m 61 Roddarick so need to know how to help myself quite often and what I suggested here really works so give it a go and I hope you enjoy how great vital rub works

  2. Oh man, my back aches just thinking about it.  You brought back the memory of a sharp pain when I reached wrong and pulled something.  It shot ip my spine and then the muscles in my lower back contracted in an effort to protect theninjured area.  It was automatic and not a conscious choice.

    Thank you for these suggestions.  I can tell you that massage has helped me a lot.  Another thing that has reduced my overall back pain, long term, has been getting adjustments from a chiropractor.

    I haven’t tried the walk like a homie approach but I’ll give it a shot.

    Thanks again,


  3. Having the right set of treatments would only ensure that success is achieved in making sure that healthy living is achieved and thank you so much for sharing all these here. For a start, I really like everything in here as it s worthy. Many people do not know the health benefits of just taking a simple and light walking rater than sleeping or seating all day long. In fact, I prefer to stand whenever I can, The suggested product would be tried out too.

  4. I know you think it sounds simple, but it sounds like solid advice to me. Sometimes the best remedies are simple. I can vouch for the pillow under the knees at night. It totally takes pressure off the back and is quite comfortable. Thanks for sharing this info. Great advice.

  5. It’s no doubt that back muscle pain is possible to affect both the young and old but it’s more prominent and rampant in the adults, I’ve suffered it a couple of times ans I know how painful and stressing it can be to bend, walk about. Massage is a life saver when it comes to easing up muscle pain so i so much recommend it and the cream you suggested too is very nice. It’s nice to read through.

  6. Interesting take of how you treat back muscle pain and thanks for the cures to relieve the pain. What I am missing is the various causes of muscle pain in the back. Does the cause not also determine which treatment is the best? In any case, I like it that possible cures can be walking in a certain manner and massage, which of course are quite natural. It is good to read that you have tried all these products and this vitarub back creme helps you very much. If that is the case then the price of this product is really good.

    • Hi Gerry- If you damage your back it always pays to visit a physician however for muscle pain I recommend you try what I mentioned in this post

  7. Most times, fatigue and stress accumulates and drop their pain in the most essential and common muscles part which I the back muscle resulting into difficulty in walking, twisting the back and doing some other normal things. Light exercises can also be of great help, I’ve tried it and it’s very effective, exercises like top to toe, jogging can solve the problem greatly. It’s very true that massage works the most and it’s the most sorted after because it’s effective. 


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