It is quite common to find people who complain that they can’t go about their professional and personal lives in the way they want to because of back pain. But that need not necessarily mean that you can’t get relief from it because indeed you can. Several home remedies help people deal with back pain.
The health menace posed by lower back pain is a global one and disables more people than any other single physical condition. Almost 80% of people experience pain in their lower backs at some point in their lives. Other areas of the back, namely the upper and middle parts, too are prone to cause pain and physical discomfort. The muscles in this region along those of the spine support a significant portion of the body’s weight.
People need to use the back muscles for various everyday tasks like standing, sitting, and walking. There are several medications for relieving pain that you can use to solve the body issue if you are experiencing it. But it would be a better idea to try one or more of the following home remedies first:
Exercising
Exercises, particularly water exercises, are incredibly helpful for dealing with back pain issues. Back pain may hinder even your movement. But you can try out low impact activities involving the back like yoga, short walks, or water exercises to get relief. Core exercises are especially recommended. Exercising helps to make muscles less stiff and facilitates the release of endorphins from the body.
The latter serve as painkillers produced naturally by the brain. People suffering from back pain should consider exercising daily to ensure the muscles’ flexibility and strength. Some of the types of exercises that might help you include stretching and strength training. If you stick to an exercise regimen, you are less likely to suffer from back pain resulting from stiff and tight muscles.
Back braces
Another option available to you to experience relief from back pain is braces. Certain types of braces like scoliosis braces help people suffering the scoliosis disease and work to alleviate back pain by supporting the spine. Suppose a person is too unwell to undergo surgical intervention for severe back pain. In that case, doctors often recommend using such braces as an alternative.
Hot And Cold Packs
Several studies have borne out that hot and cold packs are especially useful to you if you want to alleviate your back pain. You need to use heat or cold packs as per the demands of the situation at hand. If the problem results from an injury like strains, then ice packs are most effective for immediate application. You can reduce the inflammation in your back by applying ice packs wrapped in towels. The chill also serves to numb the pain temporarily. One can use specially designed cold packs to get relief or use pinches or ice bags to avoid frostbite on the skin.
On the other hand, heating pads are more useful for people suffering from stiff or aching muscles. It will help you read the instructions provided with the heating pad to avoid it becoming too hot. Hot water bottles are a popular alternative to heating pads. Keep in mind that too much heat or chill can be harmful.
Stretching
Some of the stretching activities are highly beneficial for people suffering from back pain. The following types of stretching will help, and you can try them for 30 seconds or as per your comfort:
Toe Touching: Toe touching helps not only the hamstrings but also positively impacts your lower back muscles by making them looser.
Cobra Pose: You need first to keep your hands down faced besides the shoulders. Then slowly lift your chest so that the top of your head points in the upward direction.
Cat-Cow Pose: Start from your hands and knees and continue to arch your back upwards and downwards alternately.
Child’s Pose: Sit on your heels and keep the knees away from each other for the approximate width of your hips. Finally, lean forwards and place your head on the floor. Ensure that your arms are stretched out in front while doing this exercise.
Final Thoughts
Often you can get relief from the occasional milder forms of back pain with home remedies and a little bit of patience. But people suffering from acute or severe back pain might find consulting doctors to be more effective. The relevant doctor may prescribe medicines or physical therapy, or other treatments. But for most purposes, the tips mentioned in this article should work fine. Here’s to your health!