Back pain is one of the most common ailments worldwide. There are several causes of back pains including inflammation of tissues, accidents caused by fallings or vehicle accidents among other form of injuries.
Back pain affects people as they age. It is also believed that most women suffer back pain after delivery due to impact of labor pains. Whichever the case, there are several remedies which can be used to treat these back pains. These include;
Doing Exercises
Exercise is considered as one of the natural remedies for back pain, though not every kind of activity is considered good for your back. High impact activities like weight lifting are always discouraged. This is because they may cause more straining causing more harm to the back than good.
Low impact activities like jogging, swimming and cycling are not only beneficial for your back but for the entire body. So whenever you have a back pain, try some of these activities and you’ll experience a change. [1]
Good Chairs and Proper Sitting Posture
Another cause of back pain is the kind of seats we use. Some seats may cause the back to strain hence causing it to ache. So for you to avoid these aches, you need to get a good chair appropriate for the task at hand.
A good chair should be of proper height with lumbar support. It is also advisable for the chair to be swivel for it to be able to support the back effectively. In case of automobile seats, they should have adequate low- back support.
Poor sitting posture can also cause back pains especially if you sit for long hours. You should sit upright with your entire body supported against the back of your seat. You can also put a pillow or a folded towel between your seat and lower back for more comfort. [2]
Comfortable Mattress and Sleeping Position
It’s always considered healthy to get an average of 6-8 hours sleep daily. But if you are sleeping in uncomfortable position, you are likely to suffer from back pains. The kind of mattress you use also determines the quality of your sleep. Comfort of the mattress will depend on individual preference.
There are those people who experience back pain when they sleep on soft mattresses while others experience it on the hard ones. But the best one for a healthy spinal cord should be the medium-firm mattress, not too soft or too hard according to the experts. Go for the quality brand even when it’s a bit expensive. Always remember cheap is expensive. You pay for it in one way or another. [3]
Massage Therapy
How effective is a good massage therapy for the back? It has been proven that massage therapy done once or twice a week does wonders for people with chronic back pains. It reduces the back pain and also improves its functioning. This is however more effective when done continuously.
Spinal Manipulation is also very advisable but only when done by a licensed specialist. This treatment restores lost mobility and relieves spine’s structural problems. [4]
Stress and Shock Relief Techniques
In some cases, some people may experience back pains when they are under stress or have experienced shock due to traumatic events. The best way to reduce such back pains is by finding ways of reducing or managing the stress or shock.
Such stress relief techniques include;
- Progressive relaxation of the muscles, tensing and relaxing muscle group at a time.
- Taking deep breathe in and out severally to calm the body’s response to stress.
- Mindfulness-stress based reduction which involves meditation techniques to reduce the pains.
- Focusing on guided imagery bringing about a relaxation feeling. Smooth music also works wonders.
- Yoga exercise which includes controlled breathing and postures is ideal for loosening tight muscles helping them relax and reducing the pain perception.
- Anti-depressants can also be administered by the specialist to reduce depression. [5]
Over-The-Counter Pain Killers
Over the counter painkillers (OTC) like Naproxen, Aspirin and Ibuprofen can be suggested by the specialist for short term back pain relief. These are non-steroidal anti-inflammatory drugs (
Acetaminophen drugs or opioid medications can also be administered. Liver or stomach problems are some of the side effects of the NSADs. [6]
Spinal Injections
If your pain radiates from the leg and other type of medications doesn’t seem to work, a specialist may recommend a spinal injection. Depending on the causes of the back pain, different types of spinal injections can be recommended.
For relieve of back pain caused by inflammation, an anti-inflammatory corticosteroid injection can be administered. This helps reduce the inflammation effects around the nerve roots though its effects are temporally. [7]
Heat and Ice Therapy
Hot and cold packs are also good remedies for chronic back pains. To reduce swelling and inflammation, regular application of ice pack is quite effective. For protection of your skin, wrap the ice with a towel.
Heat pack via heating pad or hot-bottled water can be used to reduce muscle spasms, tension and cramping. It also helps to regulate blood flow and muscle relaxation. Remember never to sleep with a heating pad since it may cause burns and damage of tissues. [8]
Nerves Electric Stimulation
Small powered devices called transcutaneous electrical nerve stimulator machines (TENS) can also be used to ease the chronic back pains. This is by transmitting low-voltage electric currents to the skin through electrodes.
TENS machines are considered very safe as they literally block the pain message to the brain by scrambling it. [9] [10]
Herbal and Supplements Therapy
There are some herbs and supplements which can be used to reduce the back pains. Bryonia and Arnica herbals can be used when one has strong back spasms and soreness due to over exertion respectively. However, these herbals have not scientifically been proven to be effective.
Magnesium and Calcium supplements when taken together are effective for reducing muscle spasms. Glucosamine sulfate also help reduce back pains caused by arthritis. [11]
Conclusion
Many people miss work or their daily activities due to back pains leading to a lot of losses. They are also one of the causes of disabilities. So you should never ignore any felt back pain even when mild. Try to look for an effective remedy as soon as possible. Don’t wait for it to worsen.
These remedies include; physical exercises, proper sleeping and sitting posture which is aided by comfortable mattress and seat respectively. Massage therapy, over the counter pain killers, heat and ice packs, herbal and supplements therapy are also other forms of remedies for back pain relief.
If the pain persists, spinal injections and nerve electric stimulators can also be effective remedies. Don’t suffer alone, seek medical attention and get help.
Now it’s your turn…What other remedies can you add to the list for back pain relief? Tell us in the comment section.
Hi, my name is Sopo Yung. I share natural health remedies and strategies to guide you to a healthier natural lifestyle –My passion and mission are to help you enjoy a fulfilled healthy life.
