A huge percentage of people suffer from back pains in their lives. Some people even believe they have chronic back pains but what they don’t know is that there are things you can do to ease the pain and continue enjoying your life. The following are some useful tips you can follow to get rid of back pains naturally.
Get enough sleep
People with chronic back pains experience insomnia. However, not getting enough sleep could worsen your pain. Invest in a good mattress and try different sleeping positions for a relaxed sleep. Add an extra pillow under your body to keep your spine in its natural curve.
Although rest is good for back pain, too much of it can weaken your muscles. That is why you are advised to stretch your muscles to get rid of back pains. Different light exercises help with back pains. These include:
• Lie on your back and bend both legs at right angles on a chair.
• Rest your hands on your stomach or at the side below shoulder level; your palms should be facing up.
• Relax your back and breathe from your stomach.
• Hold this position for at least 10 minutes.
Having excess weight is bad for your back since it pulls on it. You would be surprised with the results of losing a few pounds. If you are overweight and experiencing back pains, consider losing some weight, and your back pain will disappear too. If you are finding it a task to lose weight, consult a personal trainer or a dietician.
There is strong evidence that yoga can help you get rid of chronic back pains. Loosening your muscles through yoga will help you reduce your back pain. With improved breathing, and building strength which you do through yoga will help you relax your muscles and your perception of back pains will also diminish.
Supplements Herbal therapies
Calcium and magnesium
When taken together, these supplements help in reducing muscle spasms. They aid in reducing the pain intensity and have been found to be very beneficial for back pains.
It has anti-inflammatory properties and also reduces pain
Some essential oils like peppermint are analgesic and help cool swollen joints and also reduce back pain. Mix the oil with coconut oil to make a homemade scrub which you can then use on your joints and back. Cypress oil and frankincense also help reduce inflammation and increase circulation thus reducing back pain.
Herbs like Amica and Bryonia are very great for back pain treatment. A recent study has shown that they do reduce the symptoms of chronic back pains if combined with physical therapies. Talk to your doctor first before taking any supplements.
Heat and cold
Hot or cold presses may make your back pain less painful. An ice pack will help with inflammation and swelling while a hot pad or hot water bottle will help reduce tension, muscle spasms, and cramps pain. Try using an ice pack to reduce any inflammation on your spine which could be causing the pain.
A physical therapist will always recommend you aquatic therapy. This therapy includes you floating in warm water or in a therapeutic pool to alleviate your back pains. The water buoyancy removes joint strains and gently stretches the muscles while strengthening them. You can relax your muscles by simply floating in warm water. Your blood circulation will also improve in the process. If you are using a whirlpool, aim the jet directly at any sole spot for a relaxing underwater massage.
If you experience chronic back pain, treat yourself to a massage. People who get weekly massages report reduced back pain in only ten weeks. You can even have your spouse give you a massage occasionally.
Although having needles inserted under your skin might seem like a scary procedure, the benefits are immense. It will help you get rid of that chronic back pain and live a more productive life.
As weird as it might seem, talking about your back pain problem with your therapist can help minimize it. Having a 90 minutes cognitive therapy weekly will help you change your thoughts and behavior which will eventually show some positive results. It might help you know the cause of your pain which in turn will help you formulate a solution.
Osteopathic manual therapy
In this therapy, a chiropractor actuates your back muscles with his/her hands by stretching, resistance and light pressure. This therapy helps relieve of back pack pain.
Above all, reduce stresses as they aggravate back problems a great deal.
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