Back pain can interrupt your day or interfere with your projects. In fact, there is a 84% chance that you will develop low back pain during your life. But back pain is not always something you can ignore or wait for it to go away on its own. Fortunately, there are many ways to treat back pain at home. These remedies include everything from herbs to massages. Keep reading to see how you can relieve your back pain.
Try oils and ointments to relieve pain There are many frictions and ointments to relieve pain by blocking sensation. For example, creams containing capsaicin can desensitize the pain channels in the affected area. Other ingredients you can look for in topical creams include:
Other standards of the brand include Icy Hot or Tiger Balm. The effectiveness and side effects of each brand may vary from user to user. You may experience skin irritation with certain marks. Make sure to do a patch test (apply a small amount and wait 24 hours to see if you experience any side effects) before making a full application.
Massage can help aching or contracted muscles Gently massaging a sore or contracted muscle is one of the most effective ways of releasing it and relieving pain. One study found that massage therapy combined with traditional treatment,
Reduces back pain Improves the function of the back Reduces the use of anti-inflammatory drugs minimize days in bed
They also found no difference between relaxation massage and structural massage, although structural massage is usually more expensive.
Remember to ask your partner or a close friend for a massage if the cost is a problem. You can also ask them to use a medicated ointment for additional pain relief.
What to eat to relieve back pain There is little evidence that an alkaline diet improves lower back pain. An alkaline diet involves eating less acidic foods. Foods grown in more acidic soils may contain less calcium, magnesium and potassium.
People have also used herbs and supplements to reduce back pain. One study found that the following herbs reduce back pain more than placebo.
Devil’s Claw: 50 or 100 mg a day
Willow bark: 120 or 240 mg daily
Always consult your doctor before starting to use herbal medicines. They can interact with your current medications and cause unwanted side effects.
Stretches to improve your symptoms The exercises are good for people who have lower back pain. They can help restore muscle and protect you from future pain. Some exercises known to reduce symptoms are:
Walk on flat ground Backbends standing Cobra pose Shoes
Stretching can also relax tense muscles and strengthen those who need help. Each time you begin to stretch, you should approach each step gently. Stop any stretching exercise that causes pain such as stretching or damage caused by stretching.
You can also try to start your mornings with this Yoga Express 30-minute beginner’s yoga routine. A study shows that yoga can be as effective as physiotherapy exercises to reduce back pain. Yoga incorporates many stretching maneuvers that can reduce muscle tension that increases back pain. Look at the series of movements below:
Once you understand, regular stretching can effectively relieve back pain. If you do not know what to do, talk to your doctor. It is important to make sure that your pain does not worsen and does not persist after your training program.
Take a relaxing bath with Epsom salt Epsom salt, or magnesium sulfate, passes through the skin and penetrates the sore muscles. Soaking for about 20 minutes can help relieve back muscles, especially after exercise.
When you take an Epsom salt bath, you must make sure the water is hot. Hot water can cause muscle swelling and cold water can cause cramps. The Arthritis Foundation recommends a temperature between 33 and 38 ° C (92 and 100 ° F). Temperatures above 40 ° C (104 ° F) are not recommended, especially if you have heart problems.
You can also improve the soothing results by bringing a tennis ball or similar size rubber ball with you into the tub. Place it on the bottom of your back or in the middle and move from side to side. The effect is similar to a back massage and relaxes tense muscles.
An added benefit of Epsom salt is that it is excellent for the skin. Epsom salts can exfoliate dead skin cells, soften skin and reduce itching.
Improve your posture to reduce back pain Most of us spend a good part of the day sitting down, which can be more harmful than you thought. You can minimize the impact by maintaining good posture. Correct posture on a chair means that all the bones in your spine are aligned, like a stack of perfectly aligned blocks. You must keep your feet flat on the floor and the keyboard of your computer at hand so that you do not lean forward or collapse. This is part of the office ergonomics.
Many apps and devices exist to help you improve your posture. If you work all day in front of a computer, try the Posture Man Pat software and application. This free app interacts with the webcam on your screen, letting you know where your face is in relation to your screen. If your posture begins to sag and bend, the application will alert you.
If you really want to master the technologies, try the Lumo Lift Posture Coach. This portable device has a sensor that vibrates when you change your posture relative to which the posture coach is calibrated.
The ultimate stretching routine “Deskercise” »
Adjust your sleep Spending a few nights on the floor with a pillow under your feet can really help your back, although it may be a bit harder to stay asleep. If you sleep laterally, putting a pillow between your knees can help your muscles relax more.
Sleeping on your stomach can be bad for your back. If this is the only way to fall asleep, the Mayo Clinic recommends placing a pillow under the bottom of your abdomen and pelvis to prevent back pain.
When should you see a doctor? Although back pain often responds to home treatments, some symptoms call for an appointment with your doctor. These included:
The pain lasts more than six weeks Worsening pain even after home treatments Pain that wakes you up at night Additional pain in the stomach
Pain with weakness, tingling or numbness in the arms or legs. For back pain that is so severe that you need prescription painkillers, be sure to follow the directions for use. These medications may have more long-term side effects. The National Safety Council reports that people who treat patients with back pain with opioid medications are more likely to be operated on.
It is important to talk to your doctor when your back pain begins to disrupt your daily life. Help is available so that you can improve your mobility and reduce the number of days of pain.