Back pain or lower back pain is a serious health problem and a growing health concern among many physicians and doctors worldwide. There are several important risk factors associated with lower back pain according to the University of Maryland Medical Center; family history, smoking or using tobacco, obesity, anxiety and depression, doing too much physical work, or living a sedentary lifestyle are some of the most common causes of back pain. In this article we will talk about some natural remedies for back pain.
According to research, females are most affected by back pain compared to males. It has been observed that women between the ages of 40 to 80 years have the highest risk of being affected by lower back pain problems.
Poor body posture has also been increasingly associated with lower back pain and specifically seen among people who constantly remain seated during their jobs. It becomes vital for office workers to get a break from their desks and engage in some level of activity to stay healthy and fit.
Listed below are seven natural remedies to help with back pain relief:
1- Full body exercise:
Exercise can positively help alleviate symptoms of back pain. During exercise, the body releases endorphins which are created in your body to block pain signals and stop your brain registering pain. Any form of exercise such as cardio/ aerobic/strength training can be adopted to alleviate lower back pain as exercise maintains weight, improves posture and reduces inflammation.
2- Massage:
Massaging (soft tissue therapy) manipulates the soft tissues of the body relieving lower back pain problems. This also aids in alleviating the underlying causes of back pain, poor posture and muscle weakness.
3- Diet high in collagen:
A healthy diet is always the main ingredient towards maintaining a healthy lifestyle. If your goal is overall muscular and joint health then anti-inflammatory and unprocessed foods should be a key component of your diet. Foods that can help you relieve the back pain include:
- High fiber foods such as fruit and vegetables
- Potassium rich foods including avocados, coconut water and leafy green vegetables
- Omega 3 fatty acids such as fish and flaxseeds
4- Hot and cold therapy:
You can use cold or hot packs to get instant relief from back pain – cold therapy reduces inflammation and hot therapy increases blood flow which brings the healing nutrients to the affected area.
5- Natural pain reliever:
Turmeric and clove are the two natural pain killers that are easily accessible. Turmeric is an antioxidant that helps protect the body from molecules that damage cells and clove has an active pain reliever called eugenol within it that is used in some over the counter back pain rubs.
6- Avoiding prolonged static posture
It is important to pay attention to the joints and muscles of your spine and hip. Prevent fatigue and stresses on these joints by following simple tips, such as:
- Avoid excessive sitting or consider using a standing desk while you work. When you sit for a long duration, the pressure on your spinal discs increase. Aim to get up every hour and walk a short distance to take the load off your discs.
- Check your posture and adjust your neck, shoulder, and back alignment to prevent stresses on your spine. Poor, unsupported posture can lead to several problems in your back, causing or increasing the pain.
- Rotate activities in order to avoid the same set of muscles and joints from getting over-fatigued. For example, if you have been standing and working for some time, consider changing to a different activity where you can sit down. You can go back to standing once the muscles and joints have had a chance to relax.
When you have a flare-up of symptoms, consider less exertive activities, such as reading a book, listening to music, or crafting. These activities can help divert your mind from the pain and let your back rest at the same time.
7- Fall asleep faster and sleep longer
When you have a restful night’s sleep, your back will feel less sore during the day. A night of restorative sleep can have healing benefits and make you feel refreshed, rejuvenated, and less stressed.
Try these natural sleep aids, one at a time, to see which one works best for you:
- Vitamins C and B6. The natural steroids in your body control your metabolism and promote good sleep. Supplements of vitamins C and B6 are known to help the body produce and regulate natural steroid hormones.
- Melatonin. Your natural sleep hormone, melatonin can be taken as a supplement to improve your sleep cycle.
- L-theanine. An amino acid found in tea leaves, L-theanine may help some people feel relaxed and get better sleep.
- Valerian. Supplements made from the root of the valerian plant may help you sleep faster and stay asleep longer.
Another option is cherry juice or cherry extracts—cherries contain certain enzymes that help promote better sleep.
If you feel that your back pain is constantly getting worse, consult a doctor right away. You can find and book an appointment with a top Orthopedic surgeon in Karachi, Lahore and Islamabad through oladoc.com. You can also call our helpline at 042-3890-0939 for assistance to find the RIGHT Doctor for your health concerns.
