Back pain is one of the most common problems to exist. More than 80% of adults will experience back pain at least once in their lifetime. Unless you are from the 20%, you will need some remedies to relieve you of this pain.
That is because back pain can become intense as well, and you need to relieve it before it becomes a big problem. Here is everything you can do to prevent and relieve back pain at home.
Never underestimate the power of movement. Our body is meant to move, and when we don’t, we can experience back pain. That is because the muscles become stiff and tense.
Many people don’t exercise because they think it will make their back pain worse. However, that couldn’t be further from the truth. Exercise helps relieve any tension and stiffness in the muscles and releases endorphins.
Endorphins are known as the natural painkillers of the brain. When they are released, you will good, and any pain you experience will dissipate. So, you should include exercise in your daily routine.
It can be something as small as going for a walk or run. However, you can even do strength training to make your muscles stronger. Regular exercising will help you prevent back pain for a long time.
#2. Invest In A Massager
While nothing beats a professional massage, one doesn’t always have the luxury to go for it. On such days, you will still need a massager at home to relieve your pain. There are many on the market. You can search for:
- A massage chair
- A foam roller
- An electric massager
All these options will help you by providing the experience of a professional massage at home. If you live alone, then a massage chair will work best. That is because it is hard to reach the back, and you will not be able to do it yourself with an electric massager or a foam roller.
You will have to ask a friend or partner to help you with the foam roller and electric massager. You can choose any of these options because they work best in:
- Improving back function
- Decreasing back pain
- Loosening tight muscles
- Helping the muscles to relax
So, using a massager or a massage chair regularly can help you relax. It is the perfect addition to your self-care routine if you experience back pain often. Using it consistently will provide you with amazing results.
#3. Stretch Frequently
Many people don’t realize the importance of stretching. If you work at an office or sit all day, stretching becomes more important than ever. It loosens up the tightness in the muscles and makes them stronger.
However, you should always remember that you shouldn’t go beyond your capacity while stretching. If any stretch is causing you severe pain or discomfort, you should stop it right there. Doing so can damage or strain the muscle.
Here are some easy stretches you can add to your daily routine:
- Cobra pose
- Standing backbends
- Standing side bends
- Forward fold
- Supine twist
If you sit all day, you can get up after every twenty minutes or half an hour to do these stretches. They will open up your muscles and restore your energy. These stretches will also decrease the burden your back has faced by sitting all day.
Regular stretching will effectively work towards reducing your back pain in no time. So, get that stretch in every day.
Related:7 Best Stretches For Lower Back Pain
#4. Improve Your Posture
Posture is one of the most important things in keeping your back to function well. A poor posture can lead to a curve in your spine, and in the long run, it can become incredibly harmful to your health. When your posture is good, your spine will align neatly.
If you sit at a desk all day, you should keep your feet flat on the floor, and your keyboard should be within reach. That is because you wouldn’t want to lean or slump towards the keyboard. There is no right way to fix a posture.
You have to be conscious of how you are sitting and fix your posture every time you think you are slumping. If you need a little push, then some devices and apps can help you with this. For example, the Lumo Lift Posture Coach device will vibrate every time your posture is wrong so you can fix it.
If you think you need a little extra push because it is hard for you to maintain a good posture, then try this device. In the long run, good posture will improve the functioning of your back in no time.
#5. Try To Incorporate An Anti-Inflammatory Drink In Your Daily Routine
Anti-inflammatory foods and drinks help in boosting antioxidants in the body. These can help you reduce your back pain over time. Sometimes inflammation is the cause of pain, and you need to counter it. Here are two homemade anti-inflammatory remedies you can consume:
Ginger Green Tea
Herbal drinks have a lot of antioxidants that can help fight inflammation. Ginger and green tea are known for relieving pain, so combining them will do good to your back and body. You can purchase them from anywhere and enjoy them anywhere, be it your work or home.
Turmeric is a spice that is anti-inflammatory, anti-arthritic and has many antioxidants. You can mix half a teaspoon of turmeric with warm milk and consume it daily. You should consume it before sleeping for the best results so it can work wonders while you sleep.
If dairy products increase inflammation in your body, you should consume plant-based milk for the best results.
#6. Maintain A Healthy Weight
Being overweight is not a good thing for the back. It puts excess stress on your spine, and your back will keep hurting till you lose weight. That is why it is always recommended to maintain a healthy diet and keep your weight in check.
If you are overweight, you can start incorporating a healthy diet to shed all the weight that is stressing your back. Of course, this is not easy, and it will take you a while before you can lose weight. Till then, you can apply the rest of the methods to reduce back pain.
Use exercise, a healthy diet, and all the other methods to help relieve back pain. Consistency will bring you the best results during this journey.
#7. Enjoy Quality Sleep
The quality of our sleep affects the quality of our life. If sleeping is difficult for you and you wake up with back pain, you need restorative sleep to feel less stressed and refreshed. Poor quality sleep can lead to irritability and tension.
The tension causes tightness and stiffness in the muscles, which can be a big factor contributing to your back pain. That is why you should have a good routine at night that helps you have a quality sleep. Here are some good night time habits to incorporate daily:
- Stop using electronic devices an hour before bed
- Soak in a hot bath before heading to bed
- Take a melatonin supplement to improve your sleep quality and cycle
- Cherry juice also works great because it has enzymes that enhance better sleep
You can apply all these practices in your routine and see what works best for you. Once your sleep quality and sleep cycle have improved, you will face reduced back pain and discomfort.
#8. Apply Cold Or Heat To Your Back
Hot and cold therapies have always proven to work for pain and tension in the body. A cold application, such as using an ice pack or a bag of frozen peas, will help reduce the sensation of pain and inflammation in the body. Remember to never apply the ice pack or bag directly to your skin.
On the other hand, heat can do wonders too. A heating pad or hot pack can help reduce tension in the muscles. It will slowly open up all your muscles and help with circulation. Your muscles will receive proper blood flow, and this will reduce the back pain you are facing.
Of course, both these methods don’t work for everyone. You need to alternate between them and see what works best for you. When you figure that out, you can apply it every day to soothe your back and promote relaxation. Consistent application will lead to reduced back pain in the long run.
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That was your complete guide to relieving back pain through various remedies. You can use a few of these methods together to see the best results. However, our personal recommendation for you would be to get a massager.
It will provide you the benefit of a professional massage from the comfort of your home, and it is not too harsh on the pocket. A massager is an investment in your health that will benefit you for decades. So, use that with other remedies and see the amazing results.