According to research conducted by the National Institute of Neurological Disorders and Stroke (NINDS), more than 80% of adults experience back pain at some point in their lives. It can be upper back pain or lower back pain. It can interfere with your plans and interrupt your daily schedule. Furthermore, back pain is not a minor ailment that you can choose to ignore, expecting it to resolve on its own. The good news is that there are various ways alleviating back pain at home. If you are one of those people who are struggling with back pain, here are some natural methods that you can use to relieve back pain.
Improve your Posture
Most people spend their time sitting, with only a few breaks in between. However, they fail to realize that extended sitting periods can have harmful consequences. You can minimize the harmful effects by maintaining a good posture. Good office ergonomics are one way of improving your posture. Ensure all the bones in your spine are properly aligned. You also need to ensure your feet lie flat on the floor, while your keyboard should be within easy reach. Although these adjustments might appear minor, they will ensure you are not slumping or leaning forward.
Shed Excess Weight
Extra pounds translate to additional stress and pressure on your body. For example, if you have excess fat in your breast or belly region, then you are likely to strain your back. This occurs as the body tries to obtain a balance when moving or standing. Losing excess weight is a step forward in alleviating back pain. Make it a habit of exercising regularly. Three times per week are enough to keep you healthy and within a healthy BMI. You also need to check your diet and avoid consumption of junk food and excess calories. Work with your health practitioner to develop a sustainable and safe fitness routine and diet plan.
Heat and Cold Therapy
If back pain is giving your sleepless night, then you should consider using the heat and cold therapy. Once the pain sets in, use the ice packs in your refrigerator and spread them on the affected area for at least 20 minutes. Use this technique several times per day. After two days, exchange the ice packs with a heating pad. According to Lisa DeStefano, localized cooling constricts the capillaries serving the affected area, while minimizing blood
flow. This helps to minimize inflammation and swelling. On the other hand, heat loosens the tight muscles on the affected area and increases circulation. It, therefore, delivers extra oxygen, which helps to relieve back pain.
Take an Epsom Salt Bath
Magnesium sulfate or Epsom salt penetrates the skin and finds its way to the sore muscles. Specialists in this field advice victims to soak in an Epsom salt bath for at least 20 minutes. The salt will soothe the back muscles, thus alleviating the pain. Before soaking in a salt bath, ensure the water is warm. Soaking in hot water can lead to swelling and inflammation while cold water can lead to cramps. A temperature range of 33 and 38C is recommended. You can also combine this therapy with a rubber ball or a tennis ball. Place the ball in the middle of your back or even move it sideways. It will loosen up your tight muscles and minimize the back pain.
Using Inversion Tables
Inversion tables are among the most effective means of offering relief for back pain. These tables stretch your back muscles, as well as the soft tissues surrounding the spine. The slight pulling from gravity helps to ease the pressure on the discs and nerves in the spine. For best results, use the tables for at least ten minutes, for two sessions per day. With so many inversion tables on the market, it can be hard to find one that meets your specific needs. It is therefore advisable to read the best inversion table reviews, to find one that falls within your budget.
Proper Sleeping Position
Poor sleeping habits can also contribute to back pain. Without proper spine alignment, you will be subjecting your body to imbalances, which can lead to back pain. Assume a relaxed position while sleeping. Ensure you sleep on your side with your knees bent. You can also place a small pillow beneath your neck and another one between your legs.
All the methods listed above have proved effective in relieving back pain. However, if back pain persists and none of the methods seems to work, then it is always advisable to seek professional medical help.
