Experts reveal four ways to relieve back pain with one in three young adults suffering

From sitting slouched over our phones to bad posture while working at a desk, it's easier than ever to trigger lower back pain earlier in life. But there are ways to alleviate it, according to medical experts.

Research from Public Health England shows that chronic pain impacts one in three young people.

And the cause?

It varies but obesity, a lifestyle involving too much sitting or lying down, and stresses are to blame.

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More than 5.5 million people have high-impact chronic pain across the country, PHE revealed, with it found more prominently in people with back and neck pain. Across the world, back pain impacts 540 million people.

“Since 2011 there appears to have been an alarming increase in high-impact chronic pain among young adults, which could change the life chances of a generation,” said Professor John Newton, PHE director of health improvement, who was a key figure in producing the report.

With queries on how to relieve back pain sky-rocketing in Google, experts at NJ Spine & Orthopedic have provided answers to some of the Internet’s most commonly asked questions on the issue.

If you're after quick fixes, orthopaedic surgeons at the company say to follow the below tips:

Heat pads

Heat pads prove great relief. And on the flip side, ice packs can also work if you prefer them.

Use them on the affected areas for around 15 to 20 minutes at any one time. That will hopefully alleviate the pain and reduce inflammation in the area.

Relaxation tips

The experts at NJ Spine & Orthopedic say you should try and control the issue with your own mental and physical reaction to it.

Here, the focus is on relaxation tips includes deep breathing and meditation.

Taking up both of these can help relax the tense muscles in your body and then reduce stress that you are experiencing, which could be contributing to the lower back pain without you even realising.

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Buy some proper kit

One word: ergonomics. It's time to invest in some proper items to help you.

If you can get ergonomic supports, including lumbar cushions and pillows, you could provide your lower back with much needed extra support.

This can be when you are sitting at work or at home as well as when you go to bed.

Clothing

Supportive footwear could be the answer.

Getting shoes with special fittings will help your posture. But if you're quite particular about what goes on your feet (no one wants to be victim to 'what are those' remarks), cushioned insoles might be the answer.

They support your feet and in turn your lower back when out and about.

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The experts explain: "Effective relief for lower back pain includes targeted exercises, proper posture, and mindful movement throughout the day.

"Poor posture is the leading cause of lower back pain, so making a conscious effort to maintain better posture can help relieve lower back pain long-term. Good posture distributes the weight of your body more evenly, reducing strain on your muscles and joints, so by practicing proper posture, you can align your spine correctly, support its natural curves, and alleviate pressure on your back muscles.

"A 2019 study suggested that certain types of low-impact exercise can improve both posture and lower back pain long-term, including yoga, Tai chi, pilates, swimming and aerobic exercise."