Back pain a condition that affects a huge number of people all around the world. While it may not be a big scary disease, if you have been suffering from chronic back pain, you know how disruptive the condition can become. Well, there is no sure shot way of curing back pain. But, it certainly can be managed. So, here are the top 10 back pain remedies everyone should know. These remedies may not cure back pain, but they go a long way toward reducing pain and building a healthier back for you.
So, let’s jump in!
Gentle exercises such as stretching strengthen the muscles and reduce pain. However, if you are suffering from high-intensity pain, starting light is a good way. Start with gentle stretches and then take it forward to brisk walking. You may want to consult a fitness expert on this. If you have a completely sedentary lifestyle, getting up and starting heavy exercises one fine morning will worsen the situation. Simply start light, build your strength and take up high-intensity work-outs as your muscles get stronger.
Reduce that extra weight
Being overweight can bring about a number of health issues, and back pain is one of them. Just think about it. Your back has to carry that extra weight around throughout the day, and your muscles are not strong enough to support your spine in this humongous task. No wonder it pains! A lot of time, people experience lesser back pain when they shed extra kilos. However, this applies, only and only if you are overweight. Consulting with an experienced dietician and a fitness instructor can be a great way to lose those extra pounds and have a pain free back!
Hot and cold compress
Hot and cold compresses have been the go-to remedy for any kind of pain for ages. In general, hot compress (applied through a heating pad a hot bag) helps release muscle tension, cramping, and spasm. The cold compress (applied through ice pack) reduce inflammation and swelling, and thus, reduces pain. If you suffering from back pain, you might try using hot and cold compress alternately, to find out what brings you relief. This remedy is completely side-effect free and you can repeat as many times a day as you need.
Take your vitamins
Well, your mother has been telling you this for ages! Vitamins especially B12, C, D, and E have been found to reduce the symptoms of back pain to a great extent. These vitamins are definitely one of the 10 back pain remedies everyone should know. When taken at required quantity these vitamins promote bone and muscle health, have anti-inflammatory properties and are full of anti-oxidants. So, try and include more vitamin-rich food in your diet for a pain-free back. In case, your dietary vitamin intake is not enough, you take supplement upon medical consultation.
A warm bath has many benefits. However, you are suffering from back pain, the benefits are immediate. Warm water helps to relax the
muscles and instantly reduces back pain. Putting a handful of Epsom salt in the bathing water can make it even better. Epsom salt is rich in minerals which have shown positive effects in relieving back pain. In case, bathing is not an option for you, simply take a hot shower and you should feel instant relief.
Yoga has proven benefits for your overall good health. And when it comes to back pain, yoga poses can do wonders! However, execute them wrongly and you’ll worsen the situation. That is why it is important to practice yoga under the guidance of a certified yoga instructor. Look for one in your area and you’ll see great improvement in your physical and mental health!
Try inversion table
Inversion tables use gravity to loosen up the space between vertebrae and help relax the spine. The table lets you hang upside down or at a tilted angle where your head stays lower than your feet. When used regularly, an inversion table can offer great relief from back pain that is caused by herniated disks. The fact that the therapy has no or minimal side-effects make it an even greater option.
Physical therapy can work wonders for back pain! Well, when you are suffering from nagging back pain for day after day, a simple massage feels like heaven. And, physical therapy is guided by years of medical knowledge, is one of the best remedies for back pain. Physical therapy targets the relevant muscle groups and relaxes them through consistent physical stimuli.
Up your calcium intake
Calcium is highly responsible for your bone health. Do you want healthy bones? Take more calcium! Fortunately, there is no dearth of food items that let your body get its share of the mineral. You can get calcium through dairy products as well as green leafy veggies. In case, that is not enough and your doctor pieces of advice your so, you may take calcium supplements for faster relief.
Spend some time in the sun
Your skin produces vitamin D in the sunlight. In fact, this is the most reliable source of vitamin D that is there. And vitamin D is a crucial element for stronger bones. In fact, patients with a high degree of vitamin D deficiency often shows symptoms of chronic pain in the back, shoulders, limbs etc. So, if you are having back pain, it may be a result of vitamin D deficiency. Simply have a relaxing sunbath to remedy the situation here!
So, these are the top 10 back pain remedies everyone should know. If you are suffering from any form of back pain, try these out and you’ll surely show some improvement. Additionally, ensure a better sleeping position and use a mattress and pillows that offer proper support to your back and spine to reduce back pain.