Back pain is a very common problem. It can be the result of an injury or simply the result of poor posture. Whatever the cause, back pain can be extremely uncomfortable and even debilitating.
Back pain can be mild and short-lived, or it can be severe and long-lasting. It can range from an aching feeling to sharp shooting pains that cause you to lose your footing or fall down.
The good news is that there are natural ways to relieve back pain that you can do at home. These include:
Use heat or cold packs for relief from acute pain
For example, apply an ice pack wrapped in a towel for 15 minutes every two hours during the day if you have severe back pain caused by inflammation (inflammation).
Apply heat over the painful area instead if you experience muscle spasms or stiffness after exercising or lifting something heavy (strains).
Strengthen your core muscles with Pilates or yoga
Yoga uses controlled breathing techniques to relax your mind and body while strengthening muscles at the same time.
Pilates focuses on using the core muscles to support your spine while stretching other parts of your body through various exercises such as push-ups, crunches, squats, and lunges. Try this beginner yoga poses for instant relief from lower back pain.
Get enough sleep and rest
You need adequate sleep in order to stay healthy and active throughout the day. Sleeping allows your body to recover from daily activities and keeps you energized enough to perform well at work or school without feeling tired or fatigued easily.
Do not skimp on sleep. Sleep deprivation is linked to many health problems including depression, anxiety, and weight gain (to name just a few).
Rest your back
Resting your back is one of the most effective ways to manage acute low-back pain because it reduces inflammation and allows damaged tissues to heal properly.
Try to avoid sitting and standing for prolonged periods of time throughout the day; instead, try sitting on an exercise ball or rocking chair so that you can change positions periodically throughout the day.
Regular exercise such as aerobic exercise (e.g., jogging) can help improve circulation in your back muscles which will increase blood flow throughout your body (including your back muscles) and helps relieve pain much more quickly than doing nothing at all.
Exercise also improves muscle tone so that they are less likely to become injured.
Stretching exercises help keep your muscles flexible and strong. This helps prevent injury and muscle strain which in turn reduces back pain.
You can find some great stretches online or in books such as The Complete Guide to Stretching by Bob Anderson which has lots of helpful information on how to stretch properly.
Massage therapy is another popular treatment for back pain. Whether it’s done by yourself or someone else, massage is known to help relieve sore muscles and other aches associated with this condition.
Massage also promotes blood flow and circulation to the affected area, which can speed healing time when you’re dealing with an injury or illness such as the flu or cold and cases of flu.
Try mindful meditation
Practice mindfulness meditation daily to reduce stress levels and chronic pain symptoms such as backache or headache. Meditation helps you learn how to control your thoughts and emotions so you can reduce stress levels naturally
Walking is one of the best ways to keep your body healthy and strong. It helps you maintain a good posture and also reduces stress levels which can lead to back pain.
Engage your brain
The brain plays a big role in how we perceive and react to our physical environment. When we’re stressed, anxious, or depressed, our backs are more susceptible to injury because we’re not using them properly and our muscles aren’t functioning at their peak capacity.
Engaging your brain can help relieve back pain by reducing stress and anxiety, which can lead to improved posture and better movement patterns.
Find to stay happy
We spend most of our day sitting in front of a computer screen or hunched over a desk working on something that doesn’t make us happy.
Find something that makes you happy, whether it’s playing with your kids or taking up a new hobby, and engage in it regularly.
Not only will this help reduce stress levels and improve overall health, but it’ll also keep your mind off the aches and pains in your back.
Stretch your hamstrings twice daily
If your hamstrings are tight, they can pull on your pelvis and cause it to tilt forward, causing your spine to curve backward into an arch causing back pain.
To stretch your hamstrings, sit in a chair with both feet flat on the floor and knees bent at 90 degrees angle with hips bent forward until they are almost touching the floor in front of you.
Hold for 10 seconds then slowly straighten your legs so that they are fully extended but not locked out straight at any time during this stretch (this should be a gentle stretch).
Repeat this motion 2 times per day for the best results.
Anti-inflammatory diet and lifestyle
Eating foods that are anti-inflammatory can reduce inflammation and relieve your back pain over time. Anti-inflammatory foods include fruits and vegetables, nuts, seeds, and healthy fats like olive oil and coconut oil.
A low-carbohydrate diet that’s rich in vegetables and healthy fats (such as avocados) can also help reduce inflammation because it keeps your blood sugar stable throughout the day.
When to see a doctor
In most cases, back pain gets better on its own within two weeks. But if your symptoms last longer than this and aren’t improving, see your doctor for help. Your doctor will ask about your symptoms and examine you before deciding what tests are needed to make sure there isn’t something more serious causing the problem.