Back pain is one of the common issues faced by individuals today. It is also considered to be a common reason to visit the doctor or for absence at work. Back pain is leading the way on being termed as the major reason for disability worldwide. In this article, you’ll discover how to treat back pain at home with home remedies for back pain.
Table of Contents
- Causes of Back Pain:
- Home Remedies for Back Pain Relief:
- 1. Get enough sleep
- 2. Engage your brain
- 3. Improve back posture
- 4. Exercise
- 5. Use heat and cold
- 6. Switch shoes
- 7. Epsom salt bath
- 8. Release inner endorphins
- 9. Use of muscle creams and patches
- 10. Use of turmeric
Causes of Back Pain:
Before discussing the home remedies for faster back pain relief; it is important to share awareness about the symptoms and causes of back pain. An individual should quickly make up his mind that he is going through back pain when he is experiencing muscle pain.
Moreover, the pain has radiated down the legs, and our everyday routine work like bending, stretching, walking, and lifting have worsened off. What are the causes that make us go through all these problems mentioned above?
- Arthritis: This affects our lower back. At times it can narrow the space around our spinal cord. This is called stenosis (1).
- Osteoporosis: Intense back pain leads to our bones becoming porous and brittle. As a result, our spinal vertebrae can develop compression fractures.
- Skeletal Irregularities: It is known as a condition that leads to scoliosis. This term refers to our spine curving to the side, which leads to intense back pain.
- Muscle or Ligament Strain: At times lifting heavy weights can cause a strain on your back. Furthermore, poor conditions can lead to constant strain, which can develop muscle spasms.
Let’s discuss the ten best home remedies for faster back pain relief.
Home Remedies for Back Pain Relief:
1. Get enough sleep
Irregularities in sleep patterns can lead to being prone to back pain. Do you know one of the leading causes of people suffering from insomnia? Yes, it is severe back pain that has deprived them of having proper sleep.
As per studies, an individual should have at least 8 hours of sleep, which gives the muscles ample time to relax and stretch (2).
2. Engage your brain
We, the humans, are capable of gaining an influence over the pain signals by engaging our brain in activities in useful activities. For example, cognitive-behavioral therapy.
With this therapy, one can imagine the pain in different ways and learn new strategies for managing it. One can also practice mindful pain management, which is based on the idea of gaining relaxation through meditation.
Related: 12 Steps You Can Take to Relieve Back Pain
3. Improve back posture
Most of us are unaware of how are postures during being seated on the chair or lying down on the bed can prove to be detrimental and one of the leading concerns of back pain. It is highly advisable to maintain proper posture. With this our spinal cord is properly aligned with all the bones stacked and intact together like blocks.
People with lower back pain are highly advisable to prepare a proper exercise schedule. Exercise is a solution to restore muscles and prevention from future back pain. Some of the exercises that are recommended are standing backbends, press-ups, and cobra pose.
Apart from these mentioned, one can even practice stretching exercises. The core benefits of stretching include losing up the tensed muscles and strengthen those muscles that need some help.
Related: 10 Back Pain Exercises for Immediate Relief
5. Use heat and cold
The combination of two is considered an effective way to cure back pain. However, both may be used on different occasions. An ice pack is considered as an effective remedy when an individual suffers an injury, such as strain.
Ice packs equipped with towels can really help in reducing inflammations. Moreover, heating packs can be applied to achy and stiff muscles to get relief from the pain.
6. Switch shoes
Shoes that offer no fit and support are considered to be one of the major causes of strains in the back, legs, and neck. Numerous studies have established a relationship between high heels for example and backaches.
Wearing high heels just misguides our body alignment. As a result, one faces severe back pain. Apart from high heels, wearing flat shoes is also a vital cause of feet and back pain.
7. Epsom salt bath
Epsom salt with the inclusion of magnesium sulfate performs effectively by easing our sore muscles. After exercise, even a 20 minutes bath can do wonders. It overall provides a soothing experience. However, it is important to make sure that the water is warm. We can swell our muscles with hot water and can cramp it with the use of cold water.
8. Release inner endorphins
Endorphins are hormones made normally in your body. What numerous individuals do not know is that endorphins may help square torment signals from enrolling in your brain.
Endorphins likewise help mitigate tension, stress, and gloom, which are altogether connected with incessant back agony and frequently aggravate the torment. The activities on the basis of which we can release endorphins are aerobic exercise, massage therapy, and meditation.
9. Use of muscle creams and patches
The use of muscle creams and patches are also one of the renowned remedies to cure back pain. The applications of these confuse the nerve endings in our body. By making them feel hot or cold, they are diverted from the torment of the muscle tissue.
Also, the warmth from these patches goes far towards relieving the muscles that have been stressed or sprained. Huge patches are most likely progressively helpful, yet creams may work better if your muscles are stressed higher up on the back or to the side.
10. Use of turmeric
Turmeric contains a compound called curcumin, which has mitigating and torment alleviating properties and wide therapeutic applications. These properties of turmeric can be utilized to treat and soothe back agony and its side effects.
The best way to have this is to mix one teaspoon of turmeric in a hot glass of milk and drink it at least twice daily. You can also read the ten most incredible turmeric health benefits.
Related: 10 Most Incredible Turmeric Health Benefits
If you are looking for easy and convenient home remedies for your back pain relief, these remedies are your best bet. There are no side effects which means you won’t have to think twice before opting for these. So with the help of these remedies, bid farewell to your back pain for good.