Back pain is one of the most frequent causes of work absenteeism. Medication may help you, but it may come with mild or severe side effects. Therefore, it is better to go for safe and natural methods to relieve your back pain problems.
Practicing a combination of activities such as physical therapy and core strengthening exercises can help with getting significant back pain relief. If you aim to get rid of your backache, choose the right combination of these methods for better and faster results.
Here are 11 techniques that can alleviate your back pain issues:
1. Maintain Good Posture
Your back pain may begin after having a long workout at the gym or due to the pressure, strain and pain caused by daily living. Most individuals have poor posture when they go about doing their daily routines. Thus, it adds unnecessary strain on their backs. Little things add up. In other words, you can increase the pressure on your back by regularly doing bad postures and causing tension and stress on your back.
Therefore, maintaining the proper posture allows you to keep the right amount of curvature in the back. Finally, a good posture can take the pressure off your nerves and muscles, and significantly reduce your backache.
2. Strengthen Your Core
Chronic back pain sufferers can benefit greatly by developing their abdominal muscles. The torso is a combination of various muscle groups working efficiently together. If your abdominal muscles are weak, other areas will pick up the slack.
Therefore, when we strengthen the abdominals, it also enhances the nearby muscle groups. Thus, a strong core reduces any strain or pressure on the lower back. Developing a more robust center makes your back more durable and resilient to injuries and less prone to pain or stress.
3. Relax Using Hot Stones
You can buy your stones and relax your back at home. You can get a few round, flat, and smooth rocks by the seashore or buy them in a shop. By placing your warm stones over vital acupressure points in your body, you can get rid of tension and stress in your body. Thus, you can encourage the body’s self-healing process. Consult with your doctor on where to apply these stones.
4. Consider Hot Patches
It is an old classic remedy and can still be used even today. Capsicum plaster can produce heat. However, make sure you apply it on closed and undamaged skin. It can help relieve swelling nerves, backaches, and also muscle stiffness. It is effective in reducing pain when used regularly.
5. Do Cat Stretch
The cat stretch can help lengthen your back and ease tension in the nerves and muscles. You can improve on this technique by using a chair. It is especially helpful to do after a hard day of work, especially when you don’t have time or energy to do yoga or other exercises.
It would be best if you had a soft pillow between you and a stool or chair. Start by sitting on your knees and position your body over the seat of the stool. Then relax your whole body and start letting your spine get round. Your head should be leaning downward. Linger in this pose for as long as possible or until you find relief in your back muscles.
6. Use Acupressure Points
Acupressure points are beneficial for relieving back pain, and using this technique will not cause side effects. Acupuncture is an ancient form of physical therapy in China. It is a useful technique for managing back pain. It works by releasing pain-relieving chemicals and stimulating your nervous system. Some acupuncture points for backache are under the feet, on the lower back, the hips, backs of the knees, and the stomach. Apply pressure on these points using your fingers. Massage them slowly for a few minutes to stimulate your muscles and nerves.
7. Keep on Exercising
Doing physical activities can help you stay healthy. It is one of the best remedies for back pain. Simple exercises like walking can already help a lot. Doctors and physical therapists have been saying this for a long while.
Also, being active gets people out of a sitting posture. Thus, it helps put the body in a neutral and upright position. However, remember to move in moderation. Keep away from strenuous activities like gardening or heavy lifting. Remember also to avoid whatever motion caused your back pain in the first place.
8. Use Heat and Ice Therapy
Heating pads and cold packs can give comfort to your tender and sore back. Most doctors recommend using ice for the first 48 hours after sustaining an injury or trauma, especially when there is swelling, and then switch to applying heat afterward.
It is difficult to say if ice or heat is more beneficial. Many doctors recommend that patients use whichever is more comforting for them. Make sure the skin is adequately protected and avoid excessive cold or heat.
9. Quit Smoking
A study written in the American Journal of Medicine revealed that current and former smokers are more susceptible to back pain than people who have never smoked. Smoking doesn’t just damage your lungs. It can also really affect you back.
Nicotine from cigarettes causes small blood vessels to tighten. As a result, it decreases the delivery of appropriate amounts of blood to the soft tissue and throughout the body. Therefore, patients who quit smoking can start getting relief from their back pain.
10. Use Relaxation Techniques
Research proves that deep breathing, meditation, deep breathing, tai chi, and yoga can help relieve tension and stress. In other words, these methods can help put the mind at rest and also do wonders for your back. If you can induce a good relaxation response, it will help reduce your perceived pain level.
11. Consult an Upper Cervical Chiropractor
Upper cervical chiropractic may also be an excellent alternative to medication. Chiropractors have treated more than 35 million people in America every year. It’s an excellent idea to find a professional who can advise what is best for you. If you need some quick and urgent care for your back, seek advice from an upper cervical chiropractor.
Upper cervical chiropractic care can encourage you to understand the underlying reasons and cause of your back pain. We concentrate on the proper alignment of the uppermost vertebrae in the neck–the atlas (C1) and axis (C2). An upper cervical chiropractor can fix the cause of various back pain issues at the root source by examining and gently adjusting the misaligned bone. It can yield tremendous and long-results, improving your overall health.
Search for an upper cervical chiropractor in your area and get natural relief with your back problems.