Are you one of those many people who suffer from a chronic back pain? Or maybe you just bent down and suddenly you can’t move your back? Have you suffered a long time from a painful back? How many sleepless nights have you gone through?
Maybe you’ve been lifting some have weight and now your back feels painful and stiff? Or maybe your job requires a poor body posture so your back suffers all the time? No matter what the cause is, nothing to worry about, you’re not alone!
Back pain is one of the most common reasons for a doctor’s visit. It is estimated that everyone suffers from back pain sooner or later in life. It doesn’t matter if your pain is acute or chronic you just need to find a relief. In most of the situations, your doctor can only prescribe you some pain-killers or other medications.
The pain will probably go away, but it is most likely that it will come back again, and soon. So, what can you do to help yourself to relieve and prevent back pain? Luckily, apart from all those medications, there are a couple of other things you can do to find relief. There are many home remedies for self-help and self-care that can help you relieve the pain in the long run. Why not try some of these?
First Cold, then Heat – Applying ice cold pack can really help you reduce the swelling and block all the nerves that send pain signals. This is especially important if you suffer from some acute injury. However, cold ice packs will help you only in the first 48 hours. After 48 hours have passed, heat will work better. Apply some hot water towel or some other heated pack on the painful back in order to reduce spasms and aid the blood flow in the affected area. Do not keep the ice or heat for more than 20 minutes.
Back massage – When you suffer from acute, or some conditions of chronic back pain, a gentle massage on the affected area can do miracles. Try to use some massage heating oils in order to relax the muscles.
Good posture – Keeping a good posture is crucial no matter what the cause of your back pain is. Even if you don’t suffer from back pain, a good posture can prevent this from happening. Watch your posture when you walk, stand, sit, sleep and every other time. Always keep your spine straight.
Morning stretch – Try to gently stretch your body whenever possible, especially after a long rest. For example, when you wake up in the morning, stretch your back, legs and arms before you get out of bed.
Stay active – Staying active or exercising can be a difficult challenge especially when your back hurts. However, try to do some light exercises in order to stay active. This will prevent your muscles from becoming weak, and muscles are important for protecting you back and spine and giving them all the support needed.
Avoid certain actions and movements – There are some motions and actions that might trigger back pain even more. Be extremely careful when you are bending, twisting or lifting heavy things. If possible, do not do any of these. But, if you do need to lift some heavy weight, try to hold it close to your body with support from your arms muscles. This way you will avoid that extra pressure on your back.
Watch your weight – If you carry some extra pounds with you, your back will definitely suffer more. The more your weight is – the more pressure your back will have to stand.
Capsaicin – This is a substance that can mostly be found in hot peppers. It is recommended for people that suffer from back pain because it can block pain sensations to be transmitted to the brain.
Relax and sleep well – If your back pain is caused by muscle injuries it is really important to relax your back muscles and try to sleep well. If you are emotionally tense, this can affect all the muscles and cause them to become tight and stiff. This is why relaxation and sleeping enough can contribute a lot in the search for relief.
Chamomile – Chamomile tea has a calming and relaxing effect, so if your back muscles are tense and stressed, chamomile will calm and relax the painful muscle tissues.
Ginger root – Did you know that the ginger root contains anti-inflammatory substances? Yes, it’s true. Drink the liquid from a boiled ginger root pieces at least 3 times a day and watch your back pain go away.