By Katerina Weissova
There are many ways to alleviate back pain including taking pain meds. This provides quick relief from back pain, but it can be a band-aid solution and an easy way out. Taking pain medication each time you feel pain anywhere around your body is not exactly the healthiest choice. The natural methods of pain relief are better for your health and body. Back pain is not something easy to ignore. The more you disregard it, the more it becomes painful and gets your attention. There are many possible causes of back pain, ranging from simple muscle tension to health conditions that would need medical attention. Regardless of the cause, back pain alone can affect your mood, your day and your overall outlook. Here are 6 effective ways to relieve back pain naturally.
1- Get enough restorative sleep
This is, in fact, a two-way road. When you suffer from chronic back pain, sleep can be difficult because it will make you feel uncomfortable through the night, thus causing insomnia and general lack of sleep. At the same time, lack of restorative sleep and bed rest can prompt back pains, which makes it a vicious cycle.
When you have sleep problems, leading to back pains, the first thing to address is sleep because rest and sleep are essential for survival. It’s important to choose a sleeping position that can rest your back well. Lying straight on your back is the best sleeping position to level the muscles and spinal column. Also, you need to invest in a good mattress and pillows that have good comfort for the back.
2- Exercise your core
Core exercises are well known to develop strength and resistance of the middle part of the body. Core strength is important to maintain body balance and strength. They are also known and play an important role in supporting the lower spinal column which directly affects the back. A strong spinal column is first and foremost in preventing and fighting chronic back pain.
There are many techniques to exercise and develop a good core. Some take as little as 20 minutes that you can add to your daily routine to prevent back pain from occurring. An exercise ball is the most commonly used tool to develop core strength, and as simple as sitting upright for at least 15 to 20 minutes can develop core strength.
3- Ice and heat to ease back pain
Hot and cold therapies are also known as effective ways to alleviate pain from many possible causes. Both may be applied to various causes of pain and can definitely ease back pain. Both therapies may also be applied to pains from other parts of the body.
The effect of heat therapy is to stimulate the flow of blood. This will then ensure that essential nutrients and healing properties for pain are well distributed throughout the back. You can either have a hot bath, use a heating pad or water bottle pressed to your backside. Cold therapy, on the other hand, is an effective way to reduce many different kinds of inflammation which can be one possible cause of back pain. Cold therapy also lets the nerves feel numb which prevents spasms that add more pain.
4- Hands-on therapy for back pain
Hands-on therapy means getting the correct therapy from physicians or chiropractors who are experts in identifying the cause of back pain and knowledgeable on how to ease and prevent it. For instance, back massage therapy is one effective way to relax back muscles that may have causes spasms and pain. It relieves tension from the muscles.
Another effective therapy is by using an inversion table. The inversion therapy works by lying flat on your back on an inversion table and the table raises the bottom part of your body. The idea is to release the pull of gravity that is going towards your bottom part, where heaviness can cause back pain. It also allows more circulation and release of muscle tension. Before undergoing inversion therapy, be sure to seek medical advice first as there are conditions that may not be advisable for this type of therapy, i.e. hypertensive individuals.
5- Supplements and herbal therapies
While oral painkillers are out of the question, you can still invest in vitamin and herbal supplements which have less or no harmful side effects to the body and are natural ways to prevent back pains. An increase of calcium and magnesium intake will help make your bones and muscles stronger, which will then prevent injuries and back pain. Some herbal therapies like St John’s Wort are effective in making the muscles relax and prevent sudden spasms.
6- Watch your posture
Proper posture is the most important and effective way to prevent and relieve back pain. One of the main causes of back pain is improper posture when lying and sitting down. This is why it is important that you follow the correct posture to ensure proper alignment of the back muscles and spinal column, thus preventing any muscle strain or pain.
Back pain is a common occurrence. It may come and go anytime. It can affect any person from the young ones to the older ones, especially those who have a more sedentary lifestyle and improper posture. As they say, prevention is always better than cure. Unfortunately, back pain is very common but these tips will hopefully help prevent it naturally.