Back pain: effective home remedies and tips

Back pain: effective home remedies and tips

Back pain can quickly put us in our place. And most of us know this feeling. Studies show that around 80% of people experience back pain at least once in their lives.

The good news? Most bouts of back pain improve within days or weeks and do not become a chronic problem.

But you don't have to just accept back pain. (Neither should you.) Pain management expert Dr. Robert Bolash, explains what you can do about this common problem.

Relieve back pain at home

In most cases, you can treat lower back pain at home. Try these things to help your back - without any medications or procedures.

Movement

Don't assume that you should stay in bed until your back feels better.

“Avoiding exercise can make back pain worse,” says Dr. Bolash.
"Patients who rest often feel worse. Try to keep moving and walking around as usual. Exercise reduces pain and strengthens muscles, so you can prevent future pain attacks."

However, do not return to the activity that originally caused the injury until your pain has disappeared. Once your back feels better, you can slowly get back to lifting weights or strenuous exercise, but only gradually. If you do too much too quickly, you could end up with back pain again.

Heat and cold

If your pain has just begun, you should use cold packs. Cooling can help reduce swelling and inflammation, says Dr. Bolash. Cold packs can also help provide relief by numbing some of the painful nerves.

If swelling or inflammation goes down but you still have pain, keep in mind that some people find a heating pad or hot bath to be the best remedy for back pain, and there is some evidence that it works. Moist heat, such as that provided in a hot shower, bath or with a moist heating pad, can be more effective than dry heat.

"Although warming an area can help your back become more supple, you should use heating pads carefully as they can get too hot and burn the skin," advises Dr. Bolash. “Do not use on children, older adults, or while sleeping.”

yoga

You don't have to be a yoga expert or even take a class regularly to reap the benefits of yoga. This ancient practice can loosen your back and give you quick relief.

You can perform most yoga poses without special equipment. A yoga mat is helpful, but not necessary. You can also simply spread a few towels on the floor to cushion yourself. To get started, try Child's Pose:

1. Beginnen Sie in kniender Position.
2. Bringen Sie Ihre Knie an den Rand der Matte und führen Sie die großen Zehen zusammen. Sie können aber auch die Knie zusammen lassen, wenn das bequemer ist.
3. Legen Sie die Stirn auf die Matte und strecken Sie die Arme vor sich aus. Wenn das nicht bequem ist, führen Sie die Arme nach hinten.
4. Ziehen Sie Ihre Schultern von den Ohren weg nach unten. Halten Sie diese Position für zwei bis drei langsame, tiefe Atemzüge. Gehen Sie dann sanft wieder in den Kniestand.

As with any exercise, if it hurts, stop. And if you have any health problems, talk to your doctor before starting a new exercise program.

Find a way out of the stress

Stress can cause you to unconsciously tense your muscles, including the muscles in your back, shoulders, and neck. We can't avoid stress, but we can reduce the stress response in the body.

Dealing with stress in a healthy way can relax your muscles and reduce stress-related back pain. Don't know where to start? Try one of the following techniques:

Deep breathing

When we are stressed, we tend to breathe superficially. Remember to breathe slowly and deeply for a few minutes. Doing this a few times a day will help relieve tension in your back.

meditation

This exercise is about focusing your thoughts on the present moment and forgetting everything else. Try sitting quietly and focusing on your breathing for a few minutes. If you start thinking about something else, gently bring your thoughts back to your breathing.

Relaxation exercises

Tense and relax the muscles in your body. Start with your toes. Tense them for a few seconds and then relax them. Continue up to your calves, thighs, and so on, finishing with your face.

Change your workspace

Do you bend over to reach your keyboard? Or do you squint and lean forward to read your screen?

“Stooping at a desk is a common trigger for back pain,” says Dr. Bolash. “If you sit all day, it's important to practice proper ergonomic behavior and take breaks to move - even if just for a few minutes.

Try these tips to avoid back pain at your workplace:

• Achten Sie darauf, dass sich Ihr Kopf, Ihre Schultern und Ihre Hüften in einer geraden Linie befinden.
• Stellen Sie Ihren Monitor auf Augenhöhe auf, damit Sie nicht nach oben oder unten schauen.
• Die Knie sollten in einem 90-Grad-Winkel gebeugt sein und die Füße flach auf dem Boden stehen.

When to see a doctor if you have back pain

In most cases, mild back pain responds well to home remedies. Sometimes back pain is also a sign of another illness. See a doctor if back pain:

• Plötzlich auftreten, ohne dass es eine offensichtliche Ursache gibt.
• schwer oder unerträglich sind.
• länger als ein oder zwei Tage andauern und nicht auf rezeptfreie Schmerzmittel ansprechen.
• Sie gehen mit anderen Symptomen wie Müdigkeit oder Gewichtsverlust einher.

Which doctor should you see for back pain?

“Start with your primary care doctor, who can rule out any medical conditions that may be causing the pain,” says Dr. Bolash. "If pain is severe or persistent, a pain therapist or spine specialist is a good choice. A specialist can often find out the cause of your pain and offer targeted treatment options.

Another option is to ask your doctor for a physical therapist who is spine-certified. These therapists specialize in back pain and will guide you in exercises that will relieve your specific problem.

Back pain is your body's way of telling you that something is wrong. If the pain doesn't get better with home remedies, you shouldn't ignore it, but rather see a doctor.

The following articles may also help you as they look at the same topic from a different light:

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