Natural ways to Improve Back Pain

12 Natural ways to Improve Back Pain

Back pain is not something to be taken lightly. If anyone got this issue at an early age, immediate attention needed to be given, or, it may become chronic. I suffered from Back Pain for nearly Three Years finally, I got some relief using some natural healing Techniques, I will discuss the same below.

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1. Limit Bed Rest

Researchers and studies show that people with short-term low-back pain who rest feel more pain and have a harder time with daily tasks than those who stay active. Patients suffering from back pain are always advised to avoid more than three days of bed rest, they should rather get moving as quickly as possible.

2. Keep Exercising

Free hands exercises, Yoga or any kind of exercise is the best medicine for back pain, especially the forward lean and back lean postures. Simple exercises like walking can be very helpful, as, it gets people out of a sitting posture and puts the body in a neutral, upright position; however one should remember to move in moderation, and stay away from strenuous activities like gardening and avoid whatever motion caused the pain in the first place.

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3. Maintain Good Posture

The pain may have started after a long workout at the gym, but the strain that caused it has probably been building for years. Most people have poor posture when going about their daily activities, putting unnecessary strain on their backs. You can increase the pressure on your back by 50% simply by leaning over the sink incorrectly to brush your teeth. Keeping the right amount of curvature in the back takes pressure off the nerves and will reduce back pain.

4. See a Specialist

Developing an individualized exercise plan is essential to managing chronic back pain. There is no magic aspirin that addresses lower back pain in everyone, some patients need more core strengthening while others benefit mainly from stretching and improving flexibility. It is advised to find a physical therapist, exercise physiologist, or chiropractor who specializes in back care. They will match you with the right exercise plan.

5. Strengthen Your Core

Most people with chronic back pain would benefit from stronger abdominal muscles. The torso is a combination of many muscle groups working together. If the abdominals are weak, other areas must pick up the slack. When we strengthen the abdominals, it often reduces the strain on the lower back.

6. Improve Flexibility

Too much tension and tightness can cause back pain. Our goal in increasing flexibility is to put an equal load throughout the body from the feet all the way up to the head. One good exercise is to sit on the edge of the bed with one leg extended and the other one on the floor. Give your hamstrings a stretch by leaning forward while keeping your back in a neutral position.

7. Ditch the Brace

It’s tempting to baby your back muscles, but braces should be used sparingly. Braces are helpful for strenuous activities, like heavy lifting, but advisable to keep them on for 15 minutes at a time. If you wear a brace all day, the muscles which should be providing stability weaken and you will have less core strength.

8. Apply Ice and Heat

Heating pads and cold packs can comfort tender trunks. Most doctors recommend using ice for the first 48 hours after an injury, particularly if there is swelling then switching to heat. I recommend that patients use whichever they find comforting as long as their skin is protected.

9. Sleep the Right Way

The amount of rest you get is important, and so is the position you get it in. Sleeping in a bad position or on a mattress without support can cause back pain.

Some pointers:

• Back sleepers should put pillows under their knees.
• Side sleepers should place pillows between their knees to keep their spine in a neutral position.
• Stomach sleeping causes the neck and head to twist and can put undue stress on the back.

10. Quit Smoking

Lighting up doesn’t just damage your lungs; it can also hurt your back. A study recently published in the American Journal of Medicine found that current and former smokers are more likely to have back pain when compared with people who have never smoked. Nicotine, present in Tobacco, causes the small blood vessels to constrict and decreases the delivery of blood to the soft tissue. It is advised that quitting smoking could help alleviate their back pain.

11. Try Talk Therapy

Back pain is often seen with issues such as depression and anxiety. Your emotional state colors the perception of pain; therefore, therapy can be a helpful part of rehabilitation.

12. Use Relaxation Techniques

Research shows that practices such as meditation, deep breathing, tai chi, and yoga, which help put the mind at rest, can do wonders for the back. If you can induce a relaxation response, it will help reduce the perceived pain level.

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Final Verdict:

I highlighted some suggestions on how back pain can be controlled, however, it’s strongly recommended to consult an orthopedic and get a basic diagnosis done. Most of the people I know, including myself, got success with Natural Healing Techniques, I already discussed, so practice and stay healthy.