Back pain is a common problem that makes us suffer every day until taken care of. Everybody wants to get relief from back pain. Experts say that almost 80 percent of a population will suffer from back pain at some point in their lives.
Due to our hectic schedules and increasing stress levels, it becomes quite overwhelming to deal with this issue and it also hard to make time for physiotherapy sessions. Luckily, there are easy ways to deal with back pain that you can do right at home.
There is no guarantee that one single way will work for everyone. It takes a process of trial and error to figure out which remedy works best for you and even then a collaborative approach will produce better results.
In general, activities that enhance the flow of blood and helps with breathing are recommended. Increased blood flow means an increased supply of oxygen and nutrients to the affected area. With an adequate supply of oxygen and nutrients, your body can combat these pain impulses better.
We have compiled 6 easy tasks you can try to reduce your back pain right at home. These remedies are not time-consuming but it is highly recommended that you make a habit of doing them every day to keep back pain at bay.
Table of Contents
1. Sleeping the right way
While back pain can be responsible for keeping you up at night, not getting enough sleep can also worsen the pain. It is quite a viscous cycle.
Having a good mattress helps with back pain and placing a pillow under your body also helps. Back sleepers can try putting a pillow under both knees and side sleepers can place it between the knees. Sleeping on your stomach puts pressure on the back so it should be avoided.
It is a common misconception that getting a lot of rest will be better for your back. The opposite is actually more effective for lower back pain. People who stay active have an easier time dealing with daily tasks. And what better way to stay active than exercise?
- Gentle exercise: Do some mild stretches and go for slow paced walks to deal with back pain. When you feel more at ease, you can try picking up the pace.
- Strengthening your core: Exercises that focus specifically on your core can help with back pain. Sitting upright on an exercise ball is a beginner step you can try. These exercises work on the abs and back muscles so your lower spine has more support.
- Stretching your hamstrings: Stiff hamstrings are sometimes the cause of lower back pain. So working on these thigh muscles at least twice in a day can bring some relief.
- Aerobic exercise: This is another type of exercise you can try. Aerobic exercise helps relax the muscles and increases the flow of blood to the spinal area.
3. Yoga and Meditation
Yoga is another great remedy for back pain. It reduces the pain by relaxing the stiff muscles, enhancing breathing and improving your overall strength.
Meditation can help by decreasing your sensitivity to the pain. Try meditating for ten minutes over the day and you might be surprised by its effect.
The thing about both yoga and meditation is that it is something you have to control yourself so that you are more in sync with your body.
4. Mineral and herbal supplements
Consuming minerals that boost your body and herbal supplements that have a natural analgesic effect has been proven to work for a lot of people. While there is no guarantee that it will be the optimum treatment for you, there is no harm in trying.
Homeopathic medicine Bryonia is effective against back spasms and if you are facing discomfort from overexertion, you can try Arnica. These compounds work best against back pain that resulted from arthritis, especially when coupled with physical therapy.
Glucosamine sulfate has also been reported to lower back pain caused by arthritis. Calcium and magnesium supplements collaboratively work to reduce muscle spasms. Furthermore, magnesium can lower the intensity of pain and also improve lumbar spine mobility.
Before taking any dietary supplements, be sure to check with your doctor as they might interfere with any medications that you are on or might induce a side effect due to a pre-existing condition. However, topical gels and creams are also effective and do not usually have any unwanted side effects.
5. Hot and Cold Therapy
Applying hot or cold packs to the painful region can sometimes make a huge difference in terms of helping with the pain.
If your back pain is due to inflammation, cold therapy can help. Ice packs prevent nerve spasms and slow down the nerve impulses. This can reduce the swelling.
On the other hand, heat therapy enhances blood circulation and boosts the supply of oxygen and nutrients to the affected area. Heat therapy can be applied using a water bottle or a heating pad. You might also find comfort in taking a hot bath or shower.
6. Inversion Therapy
Inversion therapy is the latest remedy for back pain relief. This therapy is done using an inversion table that decompresses the spine and stretches the muscle to bring relief from back pain or other similar issues such as sciatica, joint disease, muscle tension, herniated disk, etc.
Inversion tables are a flat table that are adjustable according to your height and preferences. Then it slowly inverts you until you are upside down. Even though inversion tables now a days are very technologically advanced, the process of inversion to relieve back pain is actually centuries old.
There are many types and brands of inversion tables available in the market and you can purchase one to use right in your home. Inverting for a few minutes a couple of times a day has been reported to work like magic for a lot of people suffering from chronic back pain.
However, please note that inversion tables might be detrimental for those with high blood pressure or glaucoma. So please consult with your doctor before investing in an inversion table.
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