Top 10 Ways to Treat Back Pain at Home

Top 10 Ways to Treat Back Pain at Home

Back pain can range from a dull, persistent ache in the back of the body to sudden sharp, unbearable pain that limits movement. The location of the pain also differs from upper back pain, lower back pain, or side pain.

The causes of back pain can also be varied. Incorrect posture when sitting, standing, walking or lifting heavy objects is the most common cause of all back pain. Other causes of back pain include herniated disc, sciatica, whiplash, frozen shoulder and ankylosing spondylitis.

There are various ways to relieve back pain. Natural remedies for back pain depend on the conditions causing the pain and also its location. Some simple home remedies are listed below:

Soothe the pain with cold or hot packs

Ice or gel packs may be applied to the area of ​​pain. A cold pack reduces inflammation and also numbs the nerve endings, thereby relieving pain. Cold packs can be made at home by sealing a mixture of one cup of rubbing alcohol and 2 cups of water in a plastic freezer bag. This can be kept in a freezer for an hour before using on the back to relieve pain. Cold packs can be used for severe back pain because they numb the nerve endings that carry pain signals to the brain.

Heat application to the site of pain can be in the form of a heat pack, soaking in a hot tub, hot water bottle, hot shower, or a pack that provides low, continuous heat to the site of pain. Applying heat to the pain stimulates blood flow and brings back the nutrients that heal the inflammation causing the back pain.

Get some sleep in a comfortable mattress

Too little sleep often leads to back pain. About two thirds of patients with chronic back pain suffer from sleep disorders. Investing in a good mattress that supports your posture is the first step. Various techniques to treat sleep problems such as relaxation techniques, reducing caffeine intake, eating a nutritious diet, and lowering stress levels can go a long way in improving sleep patterns and duration. Adequate sleep, in turn, can relieve back pain.

Correct your posture – sitting, standing and walking

Posture correction to avoid back pain can be done in the following ways:

• Halten Sie Ihren Rücken immer gerade und die Schultern zur Seite gezogen.
• Der Nacken muss gerade zu Ihrem Rücken ausgerichtet sein.
• Gestalten Sie Ihren Arbeitsplatz so, dass Sie nicht auf Ihrem Stuhl zusammensacken und wichtige Dinge bequem erreichen können.
• Dinge wie Computermonitor, Tastatur, Schreibfläche usw. müssen der Körpergröße der Person entsprechen.
• Verwenden Sie Schreibtische, Stühle und andere Möbel, die Ihren Rücken stützen und es den Füßen ermöglichen, flach auf dem Boden zu stehen.

• Tragen Sie niedrige Absätze, da hohe Absätze den Druck auf die untere Wirbelsäule erhöhen. Absätze mit einer Höhe von weniger als 2,5 cm sind sicher zu tragen.
• Wenn die Arbeit längeres Sitzen beinhaltet, stehen Sie alle halbe Stunde auf und strecken Sie sich.
• Fahrhaltung – Unabhängig von der Fahrtzeit zur und von der Arbeit kann Ihre Haltung beim Autofahren entweder zu Rückenschmerzen beitragen oder diese lindern. In erster Linie ist es wichtig, mit den Knien auf Hüfthöhe zu sitzen. Legen Sie zur Unterstützung ein zusammengerolltes Handtuch oder eine Rückenstütze hinter den unteren Rücken. Setzen Sie sich in bequemer Entfernung zum Lenkrad.

Be on the move

The spine should remain in motion. Adequate rest and sleep are necessary for the muscles. However, the mobility of the muscles can only be guaranteed through activity and movement. Exercises and stretches are necessary for flexibility and relaxation, but daily activities maintain muscle strength and elasticity. However, heavy work such as weight lifting, jumping, and running must be performed with caution to avoid over-stretching the muscles.

Lose the extra weight

Most people with weight in the abdominal area are prone to back pain. Severe back pain occurs because the muscles around the lower back tend to balance the weight of the expanding stomach. Find the right type of diet and exercise plan to reduce weight and extra flab. Physical activities such as aerobics, dancing, jogging or brisk walking also release hormones called endorphins when done correctly. These hormones are the body's own painkillers that prevent pain signals from being registered in the brain. They are called “feel-good hormones” because they help relieve anxiety, stress and depression.

Exercise and yoga for back pain

Yoga is a great natural way to relieve back pain. Different postures focus on the type and location of back pain. Stretches for lower back pain, upper back pain and shoulder pain can be done not only for pain relief but also as an exercise for the back, chest and shoulder muscles. By training the core muscles – the abdominal, hip and back muscles – they become strong enough to support the lower lumbar spine. Back-strengthening exercises like Pilates, crunches, toe touches, etc. relieve back pain by strengthening the muscles.

Stretching the hamstrings (muscles under the thighs) is one of the stretches for the lower back muscles and also for hip pain. Gently stretch and release the hamstrings, one leg at a time. Simple exercises for upper and lower back pain can help relieve upper and lower back pain.

Exercises and yoga for back pain may only be started after consulting a doctor.

Massage therapy for back pain

Massage is a safe, non-invasive technique and the best natural remedy for back pain.

The benefits of massage for back pain are:

• Verspannte und verknotete Muskeln werden gelockert, um die Beweglichkeit und Flexibilität zu verbessern.
• Verletzte und überbeanspruchte Muskeln werden entspannt und aufgeweicht. Krämpfe und Spasmen werden reduziert.
• Reduziert Stress, Angst und Depressionen, verbessert den Schlaf.
• Stimuliert das Lymphsystem, das natürliche Immunsystem des Körpers.
• Verbessert die Durchblutung des Teils und bringt mehr Nährstoffe in die schmerzenden Muskeln.
• Setzt Hormone frei, die Endorphine genannt werden, die natürlichen Schmerzmittel des Körpers.
• Steigert die allgemeine Wachsamkeit und Aufmerksamkeit.

Acupuncture for back pain

In acupuncture, very thin needles are inserted into the skin at different depths in specific areas of the body. It has an overall positive effect on all types of aches and pains as well as general health. Acupuncture for back pain has been found to be useful for relieving both upper and lower back pain. Acupuncture treatment may only be carried out by a qualified person.

Swimming – One of the best exercises to relieve back pain

Swimming is easy on the back and spine because it is a form of low-impact aerobic conditioning exercise that provides a full range of motion for most parts of the body. Swimming can cause lower back or neck pain if strokes are lengthened incorrectly. However, when done correctly and the water provides just enough resistance for exercise, swimming can help improve the stiffness of the spinal joints and back muscles.

Since swimming is a non-impact exercise, it can also help heal back injuries. It has also been shown to be effective in treating sciatic nerve crush.

Chiropractic care for back pain

Chiropractic care involves manual adjustment of the spine called spinal manipulation. Diagnosis and treatment is based on lifestyle, previous injuries, diet, sleep and exercise habits, psychological distress, and use of alcohol, drugs, or tobacco. A chiropractor usually has the patient lie on a special table. He then helps the person move the joints in the spine to the end of the range of motion with gentle pressure from the chiropractor's hand. This thrust is called an adjustment and is believed to realign the bones of the spine and straighten the bones.

Chiropractic mobilization involves slow manipulation, movement and stretching of the muscles and joints to improve the range of motion of the muscles and joints of the back.

Massage and other techniques are used by a chiropractor to work on soft tissues as well.

Despite taking measures to overcome back pain, call the doctor if:

.