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When it comes to managing back pain, there are various solutions that can help. However, researching and understanding numerous home remedies for back pain allows you to supplement medication by taking further steps on your own.
After all, addressing the issue from multiple perspectives increases the likelihood that your back will allow you to move freely again, whether that means jumping on the trampoline with the kids or simply standing long enough at the kitchen counter to make those perfect scones.
Back pain is extremely prevalent. In fact, an incredible 82% of persons who suffer discomfort report feeling it in their lower back.
More information on the causes may be found here, but continue reading to see how you can assist.
Home Remedies for Back pain
Whether you need lower back pain remedies, or upper back pain remedies, there are plenty of solutions that are helpful for both. Some areas to consider are:
- Improve your posture
- Foam rollers
- Heat treatment
- Think about your diet
- Adjust your sleep position
- Stretching
There is more information on each of these below, so have a look and see which ones could be right for you.
Improve Your Posture
It sounds like a simple solution, but when thinking about how to get rid of back pain, improving the way you hold yourself can make a real difference. Some things to consider are:
- When sitting, make sure it is in a supportive chair, where your hips are higher than your knees. Avoid chairs that are too low or soft, such as sofas.
- Keep your neck in an upright position and don’t let it poke forward.
- When working at a desk, avoid twisting movements by keeping your keyboard, mouse and telephone within easy reach. Your elbows should be at desk height with your chair pulled right in underneath. Use a pillow or rolled up towel in the small of your back if it needs extra support.
- When driving, take frequent breaks and actually get out of the car for a wander around. Maybe even do a quick bit of stretching!
Foam Rollers
Foam rollers are a popular choice for relieving pain in back muscles. The rollers effectively act like self-massage, with the user’s bodyweight providing the pressure.3
A look on YouTube will give you plenty of exercises for use with the foam roller, but one way you can get started, is with a simple tennis ball, as recommended by physiotherapist Doron Shimoni:
- Lie on the floor on your back, with your knees bent.
- Place the tennis ball directly under the tense spot in your back. Hold for 20 to 30 seconds.
- To add more pressure, gently rotate your body to lean on the tennis ball. You can also cross one ankle over the opposite knee to increase the pressure.
Heat Treatment
Applying warmth to your back can often provide short-term back pain relief.
Applying a hot water bottle to the area can also be very effective as a lower back pain remedy to reduce pain or run yourself a warm bath and climb in for a long, relaxing soak.
Think about your Diet
Eating a well-balanced diet will always assist ensure that your body receives all of the nutrients it requires to strengthen and repair itself.
It’s also worth mentioning that carrying too much weight might put additional strain on your back.4 Losing the extra pounds is an excellent method to rest your back and regain the joy of movement.
Adjust Your Sleep Position
Getting the correct support from your mattress is critical in relieving back discomfort at night. Finding the right firmness to provide relief while keeping your body supported is critical, regardless of the position you choose to sleep in.5
You should next aim to maintain your spine straight by avoiding using too many pillows, which can push your head out of alignment, and consider putting a pillow between your knees if lying on your side or under them if resting on your back.
Stretching
The spine is meant to move, therefore restricting motion can exacerbate pain. Simple back stretches can help relieve pain and improve movement. Remember to move slowly, never force your body into a painful stretch, and always stretch on an even, sturdy surface.
Incorporating modifications like these into your daily life should help you get back in shape and relieve your pain.
