7 ways to Relieve Back pain Naturally
Every person in the world knows at least one person suffering from back pain. Chances are that you may have experienced it in the past, or are likely to do so in the future. Recent statistics have shown how absenteeism due to back pain at work is so common. Back pain can also have a debilitating effect on your lifestyle.
Back pain can last from a few days to many weeks, causing you to take time away from pursuing an active lifestyle. Over the years, you may even face recurrent episodes, as you are more likely to get back pain if you had it in the past. However, it is possible to treat and prevent back pain in the earlier stages on your own. Knowing how to treat back pain naturally can come in quite handy.
In the prevailing times, it might not be possible to actively seek professional help for back pain. Juggling work from home and household chores can take a further toll on your body. Seeking treatment sooner than later can save you from a lot of pain, literally! While your body has the ability to heal itself, there are a number of hacks to aid recovery from back pain. Here are 7 ways to relieve back pain naturally:
1. Watch out for your posture
The way you sit, stand, move, and work plays an important role in maintaining the health of your spine. Maintaining continuous postures puts an unequal strain on the structures around your spine, like the muscles and the intervertebral discs. Prolonged postures have also been known to cause back pain. Here’s what you need to do to watch out for your posture:
·Take regular breaks
Taking regular breaks ensures that you don’t stress the muscles of your back unnecessarily. Consider taking 5 minutes out to stretch every couple of hours during your routine. These small breaks go a long way in keeping your back pain-free.
·Reorganize your workspace
Observe where you spend most of your time during the day. Now think back and examine if you are able to manage to keep your spine erect for long hours. If not, consider rearranging your workspace to make sure you follow the correct posture during work.
·Support your back
It is not always possible to maintain the right postures throughout the day. Back supports can be conveniently used to prop your body in the right position. This will help you maintain a good posture, as well as avoid any back strain.
2. Keep your body moving
Back pain treatment requires the strengthening of muscles around your spine to relieve the strain over your back. Keeping active ensures that your spine has adequate muscle strength to support it. You can pursue activities like jogging, swimming, yoga, or Pilates to gain keep fit. Pursue exercises that help you to build strong core muscles to support your back.
3. Eat well, live better
Eating a balanced meal at regular intervals keeps a lot of lifestyle diseases in check. Sometimes lifestyle diseases may affect your ability to recover from back pain. Ensuring you keep a healthy eating habit will add towards a better way of living. You can also supplement your diet to improve bone health. You can ask your physician to prescribe any bone and joint supplement that your body may be lacking after testing you for them.
4. Rest well
Resting well is an extremely neglected factor in the treatment of back pain. When you do not give your body adequate rest in between chores, or do not sleep well, it severely affects your ability to heal. Make sure you sleep at least for 7-8hours a day. Taking frequent short rest during the day will help you prevent straining your back.
5.Turn your lifestyle around
Back pain can affect all aspects of your life, ranging from your work to leisure activities. Treating back pain effectively requires a number of small but impactful changes in your lifestyle. Here are some of those changes:
· Mindful living
§ Living mindfully can help you tackle your back pain without any medication. Meditation, pain coping strategies and behavioral modification are important resources to tap into for effective treatment of pain.
· Tackle stress
§ Stress has the ability to provoke back pain when it is left unchecked. Tackling stress can help you control your back pain to quite an extent.
· Keep active
§ Getting a sedentary lifestyle to change into an active way of living can make all the difference in treating your back pain. Look for activities that motivate you to stay active. These can be pursued alone or in groups, even as a family.
· Keep a positive attitude
§ Keeping a positive attitude can change the way you perceive back pain. A positive attitude helps you to be able to negotiate all the crests and troughs that come with dealing with back pain.
6. Consider watching your weight
If you are one of those people who needs to watch their weight to keep fit, there is no better time than now. Maintaining a healthy weight gives your body the ability to recover well from back pain. Obesity can put undue stress on the muscles of your back. Fluctuations in weight can also affect the stability of your core muscles.
7. Keep your remedies handy
Back pain exacerbates anytime you engage in out-of-routine activities. Keeping remedies like a cold compress or a hot pack handy can help you relieve any acute back pain. A cold pack is helpful when pain is accompanied by inflammation. A hot pack helps in the relaxation of structures around the back and gives temporary relief from pain.