Back pain is a very common problem faced by people today. It is in fact one of the most common reasons for absence from work and visits to doctors. Pain in the back can affect anyone, regardless of their age and gender, but it is more common in working people and those who are between 35-55 years old. According to experts, back pain is related to how the muscles, ligaments and bones in the back connect the body and work for movement and posture.
There are many reasons why a person may suffer from back pain. Pain in the back is mostly associated with strained ligaments, muscle spasms, strained muscles, bulging or ruptured discs, arthritis, osteoporosis, sciatica, shingles, infections, sleep disorders, poor posture and making use of a bad mattress that does not support the spine and other parts of the body.
Back pain resolves on its own in most of the cases. Unless the cause of back pain is serious or unless it is chronic back pain related to some underlying disease or illness, it can be treated right at home. So if you are suffering from back pain, here are some effective home remedies that can help you get relief from the pain.
Ice Treatment
Ice works extremely well as a pain reliever. Even if you have swelling, it will help reduce it and block the pain temporarily. Ice packs can be applied to the affected area 3-4 times a day. If you don’t have ice packs at home, you can use a pack of frozen corn or peas and apply to the affected area for 20 minutes and then put the pack back in the freezer to chill. You can use ice treatment as many times as you want.
Get Into A Comfortable Posture
When you are suffering from back pain, you may not be able to maintain your usual body posture. Due to the pain, you may have to settle into a posture that places less stress on your back. To get yourself into a comfortable posture, you must first stand straight on both your feet and move your body in different positions such as backwards and forwards to find out which posture is the least stressing for you. Once you have figured out which position you have more comfortable in, you can maintain that position when you are walking, standing or doing any form of light exercise.
Get a Massage
You can ask someone to rub your back with an ointment or topical cream that does not cause skin irritation. Having your back lightly massaged can give you relief from the pain.
Pain balms and oils are effective for treating minor back pains at home.
Regular Exercise
There are a number of exercises you can do to get rid of back pain. Some of them which are effective for curing back pain include aerobic exercises, cardio and strength training. The benefit of doing regular exercise is that they help increase flexibility, reduce inflammation, reduce weakness, help you maintain a healthy posture and a healthy weight as well. However, before you start any exercise routine, it is important that you start gradually.
Warm up and stretches are essential before starting any exercise routine. If your exercise includes climbing, squatting or lifting heavy objects, then you must also learn the proper firm and posture for performing those activities. You must give yourself enough rest in between your workout sessions. But, you must make sure that you don’t sit too much or for prolonged periods of time when you are inactive because this can lead to muscle weakness and cause more pain in the back. Yoga is also a very effective form of exercise and it is suitable for everyone.
Anti-inflammatory Diet
Aside from helping you get rid of your back pain, these foods can help you improve your muscular health, reduce inflammation and prevent back pain in the future. For your overall health, you must start including these foods in your diet.
- High Fiber – fruits and vegetables are high in fiber which aid in digestion and solves problems related to constipation which is a common cause of back pain.
- Water – it is essential for the human body to stay hydrated at all times. Drinking plenty of water offers several health benefits including relief from back pain.
- Potassium – foods rich in potassium include green leafy vegetables, bananas, avocados, coconut water and so on. When consumed in the diet, potassium helps reduce swelling and inflammation and it also promotes nerve functions.
- Omega 3 Fatty Acids – Flaxseed and fish such as salmon contain high amounts of omega 3 fats which can provide relief from pain in the back and also reduce inflammation.
- Lean proteins – grass-fed chicken and turkey contain enough protein to promote bone and muscle health. Beans and legumes are other sources of lean proteins which can help manage back pain.
