Back pain is very common reasons why people are absent from work or have to visit doctors. It is not usually serious but causing a lot of painfulness and discomfort.
Lifting something too heavy or sitting at the computer for many hours may make your back painful. Typically, back pain might be caused easily by overuse, a new activity, excessive lifting, or an accident, etc in normal life.
If you are suffering from back pain, you’re not alone. 80 percents of the American populations also experience it at least one time at some points in their lives. The good news is that there are some best simple home remedies for back pain to keep your back in good condition in just a few days. Even when you get better, it could help you to avoid similar discomfort in the future.
This article on AllRemedies gives you 9 natural home remedies for back pain you should remember which includes ice, heat, drug, exercise, massage, sleep, supplement, yoga and posture. For the first 48 hours after injury, ice would be useful for reducing pain and inflammatory. After that, you should switch to heat pad, and might ask someone to massage painful area if possible. On the other hand, using some over-the-counter drugs or natural supplements is also a good idea. For better result, you should maintain a good sleep, low-impact exercise, right postures.
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Top 9 Best Natural Home Remedies For Back Pain
Ice is the best treatment within the first 24 to 48 hours of injury.
The reason why is it reduces inflammation temporarily and eases discomfort by preventing nerves from sending pain signals to the brain.
How to apply: Place ice cubes in a plastic bag, then wrap it in a towel. Put it on the painful area for 20 minutes, and then take it off for 30 minutes. You should do it several times a day for better result.
After 48 hours from injury, you should switch from cold to heat for stimulating blood flow. According to Mrs. E. Anne Reicherter, the warmth is useful for pain relief because it lets the muscles relax, and slow down the processes of inflammatory.
How to apply: Dip a towel in very warm water then wring it out. Place the towel on the painful area, and then cover it with plastic wrap. Put a heating pad which is set on medium on it. Leave it for around 20 minutes. Repeat 3-4 times for several days. Furthermore, you could try to soak in a tub of hot water for 20 minutes or more. If you are pregnant, ask your doctors before trying a hot soak.
3. Low-Impact Exercise
Almost problems about muscles will be improved by low-impact activities such as jogging, biking and swimming which may help to reduce pain. It is a very useful home remedies for back pain which you should apply.
How to apply: Do low-impact activity for 30 minutes, three times a week.
Note: You also can try strength training.
It might be beneficial if asking somebody to massage the aching area for you if possible. You can use a “back rub” cream or ointment but be careful, because some topical creams may cause skin irritation after several applications.
Simple massage for your back: Put some tennis balls into a long sock, tie the end of the sock. Then ask somebody to roll it over your back.
5. A Good Night’s Sleep
Amount and position of sleep is very important for people who suffer back pain. A peaceful sleep may help to reduce stress, reduce inflammation at joints and cure strained muscles. To have better night’s sleep, let’s begin with a good mattress and right position when sleeping
Some below tips maybe useful for your back:
- If back sleep, put pillows under your knees
- If side sleep, put pillows between your knees to keep the spine in a neutral position.
- Softer bed may be better for your back. A study showed that people who slept on harder beds experienced more back pain than who use softer ones
If you are looking for best home remedies for back pain, don’t forget to apply it.
If you are looking for home remedies for back pain, don’t forget yoga which is considered as a very good treatment. Mrs. Susi Hately Aldous who is the owner of Functional Synergy company and the author of many popular international yoga books as well, said back pain condition is improved through yoga in 3 ways: First of all, it helps to unwind myofascial imbalances and tightness; Secondly, it improves body awareness; Finally, It helps breathing is better.
7. OTC Drugs
Only using ice and heat pad is not enough for pain relief, we also need some over-the-counter drugs. Let’s try some drugs which prevent inflammatory or NSAIDs (Advil for example), and acetaminophen (such as Tylenol) to reduce pain.
How to apply: Follow the indicated dosage in the label.
Note: NSAIDs may have side effects such as stomach and liver problems. Ask for doctor’s advice if your pain does not relieve after you take recommended dosage
8. Natural Supplements
There are some natural supplements which may benefits your back pain. Let’s refer to some advices from Doctor Grossman for her patients who suffered back pain as belows:
- Take 500mg Glucosamine three times per day
- Take 2 teaspoons of Flaxseed oil per day
- Take Calcium and Magnesium with indicated dosage on the label
- Take 50mg Zinc per day
- Take 2000mg Vitamin C per day
According to Doctor Grossman, Those above supplements are the best for back pain. For topical treatments, you should try arnica gels or creams which are very useful and inexpensive too.
9. Looking For Good Postures
The postures may affect your back pain a lot. If you are an officer, working in front of the computer for eight or more hours a day really push high pressure on your back. Sitting at right position may save you from discomforts of back pain.
How to apply: Make sure that you sit with your back against your chair (get a lumbar pillow if you chair doesn’t allow this) and both feet flat on the floor.
Another option: If possible, use a stability ball as your desk chair.
If you want to know more about natural, at home remedies for other diseases and conditions go to our main Home Remedies page. After reading the article of 9 best natural home remedies for back pain, hope that it will help you to figure out how to cope with your back pain. However, the article is only for the informational purpose, thus, you should meet your doctor to get advice before applying any home remedy. If you have any question, or you know other natural home remedies for cough, please leave them below. If you find this article and this website is beneficial, don’t hesitate to share with your friends.