Back pain is one of the most common reasons for people to visit the doctor. It is estimated that 80% of people will experience a bout of back pain at some point in their lives.
The causes of back pain can be difficult to identify and are often a combination of factors including poor posture, obesity, lack of exercise, repetitive movements, and previous injury. Poor posture-Raising the shoulder with the neck hyperextended, rounding the back, or slouching- often results in compressed and/or irritated spinal discs which can result in pain. Contracting muscles of the back during activities such as lifting, bending, or twisting may cause overuse injuries.-Prolonged sitting on hard surfaces can result in painful and uncomfortable herniated spinal discs. There are way too many causes behind having constant pain in your back.
Back pain relief can be achieved by increasing blood flow to the area by taking a hot bath or shower, using heat pads or ice packs, getting enough rest and sleep, and stretching before starting any physical activity. It is important to have some natural remedies in order to help you deal with this pain. Pharmaceuticals do work well in relieving pain but they are also quite harmful to the body when used for a long period of time. You will also build a tolerance to these medications and they will not be as helpful as they were before. Getting some changes in your lifestyle is the best way to deal with pain since it will also help you prevent it before it gets worse. According to some of the experts we discussed it with, here are the best natural ways of dealing with back pain.
Keep Good Posture
This relieves the pressure on your lower back & spine. You can use tape, straps, or stretchy bands to make sure your spine stays in alignment. Keep your head centered over your pelvis & don’t slouch or crane, making sure you stay aligned.
If you want to avoid getting eyestrain, don’t let yourself sit in front of a screen for hours on end. Get up to stretch every 15 minutes or so and take a walk around the office once an hour. Alternatively, focus on looking at things that are further away like your computer’s desktop wallpaper. You also need to walk around from time to time so that your body does not end up slouching for too long. This will strain your back and lead to pain later on.
Try Ice and Heat
One option for relief from back pain is better than another for some people. It can depend on your own personal preference and which produces the best results. You could try different methods of relieving the pain, such as ice or heat, to see what works best for you. Normally, iced therapy is used to help with back pain that comes from swelling or inflammation. However, a heating pad may be more beneficial if you are trying to relax stiff & tight muscles.
Heman advises limiting ice or heat treatment treatments to 20 minutes per session. If you have skin issues he recommends avoiding the use of these treatments, as they “work against” muscle creams and lotions.
Ask About Supplements
You can get all the vitamins you need from food. But talk to your doctor if you’re not sure which vitamins will be helpful to you. It might be good to take a vitamin D supplement, for instance, as it’s important for bone health. A lot of people lack Vitamin D due to a lack of sun exposure. Some bodies also can not absorb enough vitamin D through their food. Magnesium deficiency can lead to muscle weakness, cramps, and other health conditions. But as Hemani points out in a study into turmeric’s inflammation-fighting qualities suggests it may be worth trying for that symptom alone. Once you consult your doctor though, talk to them about your options.
Try out pain relief rubs with CBD
Did you know that the endocannabinoid system in our body is the one that helps control the sensation of pain? It also helps in regulating our appetite, sleep, and mood. CBD is an active chemical component of cannabis that binds itself to the endocannabinoid receptors in our bodies and helps in regulating our pain. Topical treatments easily absorb into the skin and are a great option for pain relief. You can find CBD cream for pain online and just make sure to find trustworthy and reputed sources for your needs. All you have to do is rub it on the affected area half an hour before you sleep or when the pain becomes unbearable.
Release your inner endorphins
Endorphins are hormones in your body that are produced naturally. They may help to block pain signals and reach your brain, which is why they make you feel good when you exercise and help you cope with some symptoms of illness. Exercise, massage therapy, and meditation all release endorphins, which can help alleviate anxiety/stress and depression. All of these are considered to be associated with chronic back pain.
Exercise your core
Your abs and lower back muscles play a key role in supporting your spine. They don’t get a good workout during the course of normal day-to-day activity—they need to be trained specifically in order to condition them.
Exercise can be effective even if it is only 20-30 minutes a day. If you are just starting out, the simplest way to do this is by sitting on an exercise ball while reading or watching TV, etc.
Stretch your hamstrings twice daily
One contributor to lower back pain that is often overlooked is tight hamstrings. Tight hamstrings can lead to more pain as they put more stress on your back and sacroiliac joints. To avoid strains and tightness, hamstring stretching should be done carefully and at least twice per day for 15-30 seconds each time.
It is important to deal with back pain as soon as you start feeling it. Use these remedies to help you naturally instead of relying on pharmaceuticals.