Back pain is one common problem that can interfere with a person’s personal and work life. Luckily, there are many home remedies to help relieve bothersome back pain.
For those who like to try home remedies, some of the treatment below might help:
Home Remedies for Faster Back Pain Relief:
1. Exercise to Get Muscles Moving
It can be very challenging to get up and move when back pain strikes. But, yoga, a short walk, another low-impact activity or water exercise, can often help alleviate back pain.
Exercise may help loosen tense muscles and release endorphins, which are the brain’s natural painkillers.
Also, a person can consider starting a daily exercise program, including stretching, and strength training to help keep muscles strong and flexible.
Regular exercise may help prevent future episodes of back pain that are because of tight muscles.
2. Soothe Pain with Hot or Cold Therapy
Do not underestimate the pain reduction of applying cold or hot packs to help reduce your lower back pain and start the healing process.
Cold Therapy
Cold application has 2 primary benefits:
- Acts as a local anesthetic by helping to slow down nerve impulses, which keeps the nerves from causing pain and spasming.
- Reduces inflammation, which is the common culprit in any type of back pain.
Heat Therapy
Heat application has 2 primary benefits:
- Inhibits the pain messages that is being sent to the brain.
- Stimulates blood flow, which brings about healing nutrients to the affected area of the low back.
Heat can come in many forms, and it is better to try several to find what works best for you. Soaking in a hot tub, taking a hot bath or shower or using hot water bottle, heating pad, or heat wrap that provides continuous, and also low-level heat are all ways to bring healing warmth into your lower back.
3. Use Arnica
Arnica is a homeopathic remedy that you can apply directly to the skin in order to treat muscle pain, bruising, swelling, and minor injuries.
Many pharmacies sell Arnica gels and creams. Also, it is available online.
There is not much scientific research to prove that Arnica is effective, but, it has a low risk of side effects and some people find it very helpful.
One case report reported that arnica helped relieve chronic osteoarthritis pain when mixed with massage and acupuncture.
4. Rest
It’s almost impossible to do anything without using your back. And when you have strained muscles, you need to allow them to recover and rest.
The best position for an achy or injured back is when you are lying down on either your back or side, with the curves of your spine aligned in their natural position.
Also, you can try lying down on a firm surface such as a carpeted floor. Then, you can relax your back by putting a couple of pillows or chair under your knees.
If on your side, you can place the pillows between the knees instead of under them. For your neck’s comfort, roll-up a small hand towel, then place it under your neck to give it a break, too.
5. Stretch Your Hamstrings
One, and most often overlooked contributor to lower back pain is tight hamstrings. If your hamstring muscles, which are located in the back of your thighs, are too tight, your sacroiliac joints and lower back will be stressed, thereby, leading to more pain. Hamstring stretching should be done carefully, and should be done at least twice per day.
There are various gentle stretching exercises that should not hurt.
Sources:
MedicalNewsToday
Spine Health
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