Among the most common problems that affect a person’s work and personal life is back pain. Luckily, there are many home remedies that help reduce annoying back pain.
Lower back pain is a universal problem that causes an increased worldwide disability and dysfunction compared to any other health condition. Adults will likely experience lower back pain at least once in their lives. Most individuals also experience bothersome pain in their middle and upper back.
Overall, our muscles do most of the work. They do pretty much everything, from pumping blood throughout your body; to helping you lift your heavy books to lifting heavy weights in the gym!
So it is not surprising to feel back pains once in a while. But they can be really bothersome and, to some extent, hinder you from doing your everyday routine. Others feel mild and tolerable back pains, while others suffer from excruciating pain.
Nevertheless, mild or not, we want to remedy this pain so we can live comfortably.
There are over-the-counter pain medications such as ibuprofen or acetaminophen, which help alleviate the pain. If you wish to try natural remedies, the following suggestions might help. You might also want to check top courses online for more information on how to improve your quality of life.
I think we can all agree on this one. Exercise improves our overall health. But it can be pretty challenging to do so, especially if we are working most of the time. We are stressed out from work, and when we get home, we barely have enough time to rest. But the truth is, exercising actually makes us feel more relaxed and energized. Exercise relieves the tension in our muscles; it releases endorphins, which are the brain’s natural painkillers.
A short brisk walk, swimming, yoga, and other moderate activities often relieve back pain. You just have to find which activity suits you better.
It is important to incorporate exercise into your everyday life to prevent future episodes of back pain caused by tight muscles.
Hot and Cold Compressions
There are scientific studies to show that heat and cold compressions are effective in relieving back pain. When you suffer an injury–such as pulled muscle, applying cold compression or ice packs immediately can be helpful.
Sudden intense back pain can be relieved by applying a cold compress as it provides a numbing effect, thus making it the fastest way to relieve pain.
Hot compress by using heating pads can relieve stiff or sore muscles. Be cautious when using heating pads to prevent burns; test the temperature first to make sure it is not too hot.
Stretching is a great way to alleviate back pain. When doing stretches, try holding them for 30 seconds, as long as it is comfortable. Lessen the time if you need to.
Try doing the following stretches:
Tapping your toes: Not only does it stretch your hamstrings, but it also helps loosen your lower back muscles as you bend forward to reach your toes.
Cobra Pose: Lay down on your stomach, put your hands face-down beside your shoulders, then slowly and gently lift your chest up so your head will be pointing to the ceiling.
Cat-Cow Pose: Get down on your hands and knees, then slowly and gently arch your back toward the ceiling and then slowly transition to dipping it toward the floor.
Child’s Pose: Position yourself first by sitting on your heels with your knees hip-width apart, then lean forward to place your forehead on the floor, and gently stretch your arms out in front of your head.
Apply Pain-Relief Cream, Essential or Liniment Oil
There are various sorts of essential and liniment oils that provide some relief from back pain.
Liniment oil contains menthol, which is known as a counterirritant; and is reported to be effective in relieving back pain.
There are also pain-relief creams that contain capsaicin, which is found to be helpful in relieving pain caused by osteoarthritis.
Sleep in a proper position
The wrong sleeping position can cause or trigger chronic back pain. If you feel back pain upon waking up, you most likely sleep in the wrong positions.
The best sleeping position is to sleep on your back as it enables the spine to stay in a more natural position, thus, preventing neck and back pain. However, in this sleeping position, as the tongue and soft tissues in the throat relax, gravity pulls them down into the airway, consequently aggravating snoring and obstructive sleep apnea. So if you are diagnosed with this condition, it is better to talk to your doctor about how to best modify your sleeping positions.
If you notice you get lower back pain from this sleeping position, try to modify it; place a pillow under your knees to prop them up. This helps lessen discomfort and strain on your lower back.
Another best sleeping position is to sleep on your side. Most people find this to be the most comfortable, and we know why! Even doctors recommend this posture. The spine stays elongated and neutral, but of course, with the right mattress. To give more support to your lower back, add a pillow between your legs; this will ease the pressure.
With home remedies accessible, back pains may resolve on their own; however, if the pain persists and is getting severe, it’s best to call your physician to determine the cause and give proper treatment.