Back pain is one of the most uncomfortable types of pain we can experience. Besides the discomfort it creates, it also affects our mobility and prevents us from performing our daily tasks. Because very many people these days lead a sedentary lifestyle, spending too much time in a seated position, back pain is affecting young people as well, not just seniors.
While you may be thinking that pain medication is the best solution in the event of back pain, think twice. Back pain is not something that occurs rarely and simply goes away. If you’re dealing with back pain, most certainly you will have to manage this problem on a constant basis.
This means that your treatment with pain medication will be for the long term. Are you willing to accept the side-effects and risks associated with painkillers for the long term? If the answer is no, you should know that there are home remedies that will allow you to get rid of back pain in an effective manner. So, don’t rush to the drug store before you read the following lines.
Back Pain Relief Home Remedy
Enjoy periodic massages
In many cases, back pain is triggered by tensed muscles in the back. An inadequate position when sitting down or standing up can put a lot of pressure on your back muscles, which end up feeling rigid, sore, and uncomfortable. Just think about the situations when you find yourself crouched over the desk.
Unfortunately, we tend to forget just how important it is to maintain a correct posture, both when standing or sitting down. Also, the lack of physical exercising, especially the exercises that help us strengthen our core muscles, is also contributing to the high incidence of back pain.
The same can happen if you unroll sustained physical effort. Strained back muscles will be tender and painful and you can even wake up with a stiff-like sensation in the morning, especially after a long and exhausting day. Decompression belt is also a good solution for back pain relief but of course by the instruction of doctors must be taken before wearing it.
Enjoying massages in a periodic manner will help you reduce the tension accumulated by your back muscles and will allow you to relax and unwind. This will help you redeem your mobility in a very short while and will keep you from staying in bed for too long.
While you can ask a family member for a massage, it would be great if you could get a massage performed by a professional. Doing so will allow you to enjoy the desired results.
Perform stretches with regularity
Many people underrate the power of stretches when it comes to keeping back pain at bay. Stretching is extremely useful, especially if you spend a good number of hours working by sitting down at a desk. The best part is that you can perform stretches even when you’re at work, in your office.
Take a break from time to time and simply stretch. Just standing up and bending until you reach your toes with your fingers while keeping your knees straight, is a good stretching exercise. If you’re at the office, you can also raise your hands up high, like aiming for the ceiling. Try stretching this way for as much as you can and you will immediately feel a relief in your back.
If you have the possibility to lay on the floor, there are other stretching exercises you can enjoy. The cobra position, for example, is a very good option. You will have to lay on the stomach, with your legs straight.
Using your hands for support, lift your chest and head, until it points toward the ceiling. The cat-cow pose is also useful, helping you release pain from your back. You will have to stand on your knees and palms, arching your back in and out, alternating the cat position with the cow position.
For each position, you should stretch as much as it feels comfortable. The child pose is another great stretching exercising. Sit on your knees, which should be hip-wide. Then with your arms stretched in front of you, lean down on the floor, until your head reaches the floor. Make sure to keep your arms straight during this exercise.
Apply hot and cold compresses
Using a hot or cold compress on the painful area of your back can also help you get rid of pain fairly quickly, without the need to use pain medication. Cold compresses are useful in the case of inflammation or injury, which strain the muscles.
You could use ice packs from the freezer for this, just make sure to wrap them in a towel before applying them on the skin, to avoid suffering from frost bites. A pack of frozen vegetables is also useful, if ice is not available, as long as you wrap them as well.
This type of remedy can be used with success in the case of sudden and intense episodes of back pain. Still, it’s recommended not to apply cold compresses for more than 20 minutes at once.
If you’re dealing with stiff or painful muscles, applying some warmth on the affected area will help the muscles relax. For this, you can use a heating pad or a bottle with hot water. Just make sure you’re not applying too much heat on your skin at once, as you may end up suffering a burn. Use the heat pad according to the provided instructions and wrap the bottle in a towel if it’s too hot.
Make adjustments in your diet
Did it occur to you that your diet can be responsible for back pain episodes? Unfortunately, the foods we eat have a significant impact on our state of health. Thus, if we’re dealing with health issues, it’s very likely that an inadequate diet or eating the wrong foods to aggravate the situation.
Considering that in many cases back pain is triggered by inflammatory processes, a diet that is too acidic can promote inflammation in the body.
It is not yet fully proven that an alkaline diet will indeed help you get rid of back pain, but it is known that an alkaline environment in your body, especially in your digestive system, keeps health problems at bay. So, it is definitely worth giving it a try.
Adding foods that are rich in potassium, calcium, and magnesium to your diet is one way to start. Also, you can use herbs and supplements based on plants, such as willow bark or Devil’s claw, which are said to help with back pain. But, do check out the side-effects of using herbal supplements or talk to your doctor before adding them to your diet, so you won’t face any risks.
Add Epsom salts to your bathing water
A nice warm bath is always a great way to relax. In case sore back muscles give you a hard time, adding Epsom salts to your bathing water will help you manage this aspect in a safe and natural manner.
It is said that soaking your body for approximately 20 minutes in bathing water containing Epsom salts will offer relief in the event of sore muscles. So, if you knew you went through a straining workout routine, such a bath will restore your mobility and soothe your aching muscles.
But, besides adding Epsom salts to your bath, you should pay attention to the water’s temperature. It is worth knowing that hot water can lead to muscle swelling, while cold water can give you muscle cramps. The ideal temperature for a relaxing and soothing bath should range between 92 and 100°F or 33 and 38°C.
If you have a rubber ball or tennis ball, you can bring it with you in the bathtub and give yourself a nice massage. All you have to do is place the ball between your back and the bathtub’s wall, ideally in the area where you feel discomfort, and rub on it from one side to the other.
Bear in mind to maintain a correct back posture at all times
Adopting a correct posture, whether we are sitting, standing, or walking, can help us reduce back pain by a lot. When your spine sits as it should, no pressure or strain is produced on the spine or supporting muscles.
So, do your best to increase your awareness when it comes to your posture. Pay attention to the position of your back throughout the day and correct it when you notice that you’re not sitting right. It may take a while to get used to this, but once you do, you will also feel a significant improvement in your back’s condition.
While home remedies for back pain relief are extremely useful and can comfort you without the need to use any kind of medication, you need to know when it’s time to see the doctor. If none of these remedies help or if the pain gets worse, you will have to talk to your doctor.
If the pain persists for more than 6 weeks or if you’re experiencing pain that does not allow you to rest at night, by waking you up, you should also see your doctor. A visit to the doctor’s office is also strongly recommended if your back pain is accompanied by stomach pain or tingling, weakness, or numbness in your limbs.
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