How to relieve back pain naturally? Is this something which is bothering you lately?
Has back pain become a part of your lifestyle? Are you tired of taking pills to get rid of that never-ending backache? Searched for the best treatment for back strain and couldn’t find the perfect solution? Sick of applying pain relief creams to soothe your sore back? If yes, then you are in the right place.
Back pain has become a really common issue among a large number of people nowadays. The changing lifestyle, long working hours, irregular sleeping patterns, and a lot more other such reasons have made people a back pain sufferer. Every time a pain shoots in the back you begin to contact your doctor and start asking for medications.
Consulting your doctor isn’t wrong and in most cases it is essential. But, did you ever realize how your day to day activities are impacting your back? Did you notice your posture or eating habits or sleep schedules or workout forms? It is time to pay attention to them and start making changes.
Here are some helpful and natural ways which can be really beneficial to relieve back pain.
Get Sufficient Sleep
One of the most important parts of living a healthy lifestyle is to practice good sleep habits. It is vital for managing pain and keeping your body active. When you have a restorative night’s sleep, it will keep your back relaxed and less sore during the day. According to research, insomnia is a leading cause of pain and irregular sleeping patterns negatively impact the body.
If you have sleeping issues try the following:
- Make your room quiet and dark.
- Don’t use electronic gadgets 2 hours prior to sleep.
- Read a book before going to bed.
- Take care of your eating habits.
- Try to develop a regular sleeping pattern.
- Practice meditation.
Do Not Have a Sedentary Lifestyle – Exercise
Exercise to relieve back pain? Yes, you read that right. Gone are the days when people preferred laying down and resting for longer periods to feel better while having a backache. Definitely, you should not perform a workout that requires heavy lifting or exerts your back completely, but there are certain exercises that can be easily done depending upon the intensity of your back pain. Some of the exercises that can be performed while you have lower backache include:
- Glute Bridges
- Spinal Stretch
- Wall Sits
- Pelvic Tilts
- Knee To Chest, and more.
Exercising is essential because the muscles in your core and back have a huge role in supporting your spine and they do not get enough movement during the normal activities you perform in your daily routine. So, to keep the muscles active and strong, you should add at least a 20 to 30 minutes workout in your daily schedule.
Keep Your Brain Engaged
Studies have shown that any kind of discomfort in the body is related to the mind. Pain is much more complex than just an uncomfortable sensation, and the way the brain responds and reacts to pain signals plays an important role in how you go through your back pain.
Psychologists have been providing useful information for mental relaxation techniques, breathing and mindfulness exercises to ease and manage chronic pains. Even easy cognitive exercises can be helpful to reduce pain. It’s a fact that if you keep on thinking something will cause you pain, your brain becomes more sensitive to believing it. Pain-related thoughts can intensify your spinal cord to overreact and worsen normal signals. So, the best way to treat back spasms or pain is to keep your brain engaged with activities and positive thoughts.
Switch Your Shoes
Wearing uncomfortable shoes that do not fit properly or don’t offer much support can cause muscle strains in the back and legs. For example, fancy heels or shoes are undoubtedly good looking but they can throw off the body’s alignment, cause imbalance and result in back pain or injury. Also, wearing footwear that is too flat, hardly offers any support to the body leading to strained back and feet.
If you’re experiencing frequent backaches, you should consider switching to footwear that is comfortable, and support the feet and the overall body perfectly. You should try various shoes before you can choose the one that suits your best or get in touch with a podiatrist to find the right footwear if required.
Have An Anti-Inflammatory Drink To Relieve Back Pain Naturally
Consuming anti-inflammatory foods on a regular basis can build many antioxidant and anti-inflammatory agents to build in your blood. These useful agents can play a great role in reducing the inflammatory reactions in the body, over a period of time. Here are a few examples of healthy drinks you can consume daily and relieve your back pain:
- Ginger Green Tea
- Turmeric Milk
- Tart Cherry Juice
- Chamomile Tea
- Spinach Juice, and more.
Including these drinks in your diet will reduce overall inflammation, reduce back pain, and will also be beneficial for your overall health.
Try Heat And Cold Therapy To Relieve Back Pain Naturally
One of the effective ways to relieve back pain is to simply apply hot and/or cold packs.
- A heating pad helps in providing relief to stiff muscles, improves blood flow, and relaxes the back. While using a heating pad make sure to read the instructions on the pad carefully and check the temperature to ensure it’s not too hot. Also, you can try taking a warm bath or shower or use a hot water bottle to relax the muscles and ease back pain.
- On the other hand, ice packs are effective when they’re used directly after an injury, such as strain and help reducing inflammation. You can wrap ice in a soft cloth, gel pack, or a pack of frozen peas in the freezer, and apply it to the pain area. You can use them for 15 to 20 minutes to relieve your backache.
*Be careful while using heat or cold pads and do not apply them for more than twenty minutes, as they can result in burning the skin.
Make Changes At Workplace To Relieve Back Pain Naturally
Sitting on a chair and in front of a desk, all day can really affect your back. You can get an improper posture due to slouching or leaning towards your work table which can cause backache other muscle pains. Think ergonomically, and modify your space, so you don’t have to hunch forward to use the screen.
You should make sure that the computer screen is at your eye level and use a desk chair that supports your back properly. And if you have a job that involves lifting various objects, then you should not bend your back completely to lift stuff. Instead, try using a squat position and use your legs for support.
Go For A Therapeutic Massage
Nowadays, massage therapy is being used by a large number of people and in the medical community as a dependable treatment for various types of back pains. Therapeutic massage comes with several health benefits for people suffering from back pain, which include:
- Loosening of tight muscles.
- Increased blood flow and circulation.
- A rise in endorphin levels.
- Great relaxation to mind.
- Help people suffering from osteoarthritis of the spine.
- Relieves muscle strain in the back.
- It helps to relieve fibromyalgia pain.
Massage is a safe treatment to get while having back pain, but it is always better to consult your doctor before starting any therapy or treatment.
In addition to the therapeutic massage you can also use this back massager to get quicker relief: https://amzn.to/2uKQvhP
Improve Your Posture
One of the most common reasons to have back pain is improper posture. If you walk with a bent back or slouch forward too much while sitting, it can cause great stress on your back muscles. The right way to maintain a good posture is to stand with your back straight and use a comfortable chair that’ll support your back properly and keep it straight.
If you get stuck sitting in the same posture for a very long time, take your arms behind your back and do a little stretching. Being in a static posture can result in many problems like backache, neck pain, muscle strain, curved spine, and more. So, in order to avoid back issues or relieve back pain, maintain a good and proper posture. You can also try a posture corrector which is quite effective. Click Here to know more about the posture corrector and how it can be helpful.
Watch Your Weight
To live a happy and healthy lifestyle, and keep your back free from stress, maintaining your body weight is quite important. The lower back is susceptible to pressure due to weight and it is no surprise that unhealthy weight stresses almost every part of the body and increases the risk for muscle strain, back pain, and various other joint pains.
Whether you’re overweight or underweight, both cases can lead to negative impacts on the back. Moreover, maintaining a healthy weight will not only reduce back issues but will also be beneficial for your overall health keeping you safe from many other medical issues.
Finding the perfect solution to get rid of back pain can be really tough sometimes, but making certain changes in your routine can really have positive effects on your back and your overall body. There are many natural ways to relieve back issues without having mediation but when combined with other natural remedies and followed regularly these can help you relieve your pain to a great extent! But in case of any major issues always consult your doctor!