If you’re one of those who experience back pain, don’t fret. It’s one of the most common complaints in the doctor’s office. Unfortunately, various factors can contribute to back pain, such as genetics, age, weight, and lifestyle choices. The good news is that you can also do several things to ease your back pain and get relief, apart from reaching for your go-to ibuprofen for back pain.
Here are some remedies for back pain that can help you cope.
Stretching and Exercise
One of the best things you can do to help reduce back pains is to keep your back muscles strong and mobile. That’s why stretching and exercises that focus on strengthening the muscles that support your spine are crucial for preventing and managing back pain. Some simple exercises at home include planks, bridges, and superman holds.
If unsure where to start or how to perform these exercises correctly, you may consult a physical therapist or certified physical trainer. They can help create a customized exercise plan that helps you navigate back pain efficiently.
Maintain Proper Posture
Believe it or not, your posture plays a significant role in back pain. Slouching or hunching when you stand or sit puts unnecessary strain on your spine and muscles, leading to pain. Imagine how much stress you put on your spine and surrounding muscles when you always have poor posture.
Imagine a string attached to the top of your head pulling you up tall when you’re standing. When sitting, ensure your knees are even with or slightly higher than your hips, and avoid crossing your legs. And when sleeping, you will need to find the recommended pillow based on your usual sleeping position to keep your neck neutral.
Improve Your Sleep Habit
Getting enough quality sleep is crucial for overall health and well-being, including alleviating back pain. Not getting enough sleep can lead to muscle aches, stiffness, and tension headaches. So as much as possible, aim for that seven to eight hours per night of uninterrupted and restful sleep in a dark, quiet room with a comfortable mattress and pillow. If chronic pain interferes with your sleep quality, talk to your doctor about other options that may help.
Hot and Cold Therapy
Hot and cold therapy are two more simple but helpful ways to ease back pain naturally. Heat therapy relaxes tense muscles, while cold therapy numbs the pain receptors in the skin, which can provide relief from inflammation and muscle spasms. For heat therapy, try taking a hot bath or using a heating pad set on low for 20-30 minutes at a time. For cold therapy, apply an ice pack wrapped in a thin towel to the affected area for 15-20 minutes every few hours as needed.
Massage therapy is another popular treatment for relieving back pain by improving circulation, relaxing muscles, and releasing endorphins—the body’s natural painkillers. If possible, schedule regular massages with a licensed therapist or use an at-home massage device with precaution. You would not want to overdo the massage and stress your muscles further. You may also use tennis balls or foam rollers for your sore muscles. Remember, when it brings more pain, maybe it’s better to stop and try again a little later.
Take Ibuprofen for back pain
Sometimes, the pain becomes so unbearable that you want it to disappear. Perhaps taking ibuprofen for back pain can help calm you down and provide the relief you need for that moment. Talk to your doctor if you notice that the effect of over-the-counter ibuprofen is not the same as before. It is also not advisable to always reach for it and be highly dependent on taking pain relief medications as you are not tackling the root cause of your pain but masking the symptoms only.
Upper Cervical Chiropractic Adjustments
This natural remedy needs help from a certified chiropractic doctor. Only they can confirm if a misalignment is a reason for your back pain. They are also skilled in safely performing an upper cervical adjustment to provide lasting relief from back pain. Restoring the balance and alignment of your bones in the upper cervical spine relieves the pressure from the delicate nerves and tissues. You may scan our doctors’ directory to find an upper cervical chiropractor near you.
When the top bones in your spine are out of alignment, it brings excessive and undue stress to your musculoskeletal system. This can lead to a host of issues, including back pain. Upper cervical care employs gentle and precise upper cervical adjustments to realign your bones and help ease your back pain. These adjustments are generally safe for patients of all ages, including kids, the elderly, and pregnant women.
Some patients find that their symptoms improve after just a few adjustments. So if you’re interested in exploring upper cervical care to help manage your back pain, we encourage you to contact and schedule a visit to an upper cervical chiropractor near you.
Your chiropractic doctor will personalize the recommended adjustment according to your needs. Of course, every misalignment is different and requires a different approach, too. Make sure you tell your doctor enough details about your health history, including any injury in the past and other details that may seem relevant to your concerns. Who knows, after a few adjustments, you may no longer need to reach for that ibuprofen for back pain, and you will start to enjoy living a pain-free life.