Back pain is a serious problem that can have a huge impact on your personal and professional life. Luckily, there are some simple home remedies that can help you get relief from the pain. Today we will be discussing what is the best back pain treatments that you can do it at home.
Lower back pain affects people from all walks of life. According to recent studies, it ranks high as a global disability. Some medical researchers say that close to 70% of adults will experience lower back pain at some point in their life.
Unfortunately, overcoming back pain is an issue that most of us have to face during our lifetime. In many cases, lower back pain resolves with simple treatments. We will now take a close look at some treatments that have been effective at helping people deal with back pain.
What Is The Best Back Pain Treatments
Getting Soothing Relief with Ice and Heat
Intensive medical research shows that ice and heat are effective at fighting back pain. Heat does a tremendous job of loosening the muscles and increasing circulation. When this is in play, more blood will flow to the affected area. Blood brings more oxygen and healing properties.
When are ice packs beneficial? You will get the best results when you use them after an immediate injury. Simply wrap a towel around the ice pack and place it on your back. It will reduce the swelling or inflammation.
If you’re dealing with intense back pain, you should consider using a cold pack. If you don’t have any ice on hand, you can use a bag of frozen vegetables. However, you should wrap a towel around the bag of frozen vegetables. This will protect your skin from frostbite.
It’s also imperative to mention that you should not apply ice or a frozen back of veggies to your skin for more than twenty minutes. If you ignore this tip, you could find yourself in the emergency room at the hospital.
A heating pad works wonders when you have achy or stiff muscles. Please follow the manufacturer’s instructions for use of their heating pad. As the old saying goes, “Safety comes first.”
What should you do if you don’t have a heating pad? You can use a hot bag of rice in your microwave or a hot water bottle.
Taking careful precautions will help you avoid potential injury from using cold and heat.
Get Your Muscles Moving with Physical Exercise
We know it can be extremely difficult to exercise while dealing with back pain. However, this does not mean that you should sit around your home and do nothing. Did you know that a short walk through your neighborhood can help alleviate the pain?
Why does physical exercise work well? Exercise loosens tight muscles, and it helps the body release endorphins. These natural pain killers can provide relief.
A regular exercise routing will help your body stay flexible and limber. When your body is in this state, the possibility of having back pain problems will be reduced.
Stretching
Lower back pain resolves when you are active. A brisk walk, taking periodic standing breaks at work, and gentle stretches can help center your spine. When you are physically fit, the chances of muscle imbalances taking place will be small.
We cannot cover the best back pain treatments without discussing yoga. This ancient form of exercise does an incredible job of keeping your back muscles loose. Contrary to popular belief, yoga is ideal for people of all ages.
Here are some popular yoga stances that can relieve your back pain. Please keep in mind that you should hold each stretch for at least 30 seconds, or as long as you feel comfortable. At the end of the day, everyone’s comfort level is different.
Childs Pose – Sit on your heels with your knees hip-width apart from each other. Slowly lean forward to place your head on the ground. Carefully stretch your arms forward.
Cobra Pose – Lye on your stomach. Place your hands face down beside both shoulders. Slowly lift your chest up to the point where your head is facing the ceiling.
Touching Your Toes – Slowly bend over and touch your toes. This exercise does a great job at loosening the muscles in your back.
Cat-Cow Pose – Starting on your knees and hands, gradually alternate between raising your back to the ceiling and lowering it to the floor. In short, you are mimicking the movement of a cat.
Sleep on a Comfortable Mattress
On average, a mattress has a life span of ten years. So, if you’ve been sleeping on your mattress for more than ten years, it’s time for you to get a new one.
Sleeping on an uncomfortable mattress can lead to back pain. It’s also vital to point out that sleeping with wrong sized pillows and a lack of sleep can cause back pain.
Do you like sleeping on your side? If so, you should sleep with a comfortable pillow between your legs.
The Centers for Disease Control believes adults should get seven to nine hours of sleep every night. Getting adequate sleep can have a positive impact on your health and relieve your back pain.
Wearing Supportive Shoes
It’s not a great idea for you to wear shoes that don’t offer proper support. It’s also a bad idea for you to wear shoes that don’t fit. Wearing non-supportive shoes can cause serious strain in your neck, back, and legs.
Physicians will not hesitate to tell you that wearing high heel shoes for a long period can cause problems for your back. Contrary to popular belief, wearing flat shoes can also put a tremendous amount of strain on your back and feet.
If you experience back pain for a long period, you should consider getting a pair of supportive shoes. Consulting with a foot specialist will help you pick the right pair.
Learn How to Manage Your Stress Level
Stress has a solid reputation for causing many health ailments. Back pain is no exception. This is the main reason why you must take measures that will keep your stress level in check.
The following best back treatments work extremely well at keeping stress under control:
Yoga – Yoga is a powerful stress management option that you cannot afford to overlook. However, you must practice yoga regularly to get positive results.
Deep Breathing – Taking several deep breaths for several minutes can lower your body’s stress level with ease.
Guided Imagery – Make an earnest effort to focus on specific mental images for several minutes. This will lower your heart rate and help you relax.
Mindfulness Meditation – A research team discovered that mindfulness meditation can reduce back pain. What is mindfulness meditation? This is where you are conscious of what your body is doing, and you use simple meditation techniques to ease the pain.
Progressive Muscle Relaxation – This technique requires you to tense and relax your muscles. Focus on working one muscle at a time.
Final Thoughts
Hopefully, the above tips on back pain treatments can improve your lower back pain. We would also recommend you to seek a doctor’s advice before you try any physical therapy, medication, supplements, or other back pain treatments.
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