If you suffer from back pain on a daily basis, you’ll do anything to alleviate your pain. While many people turn to prescription medications when they are in pain, there are also a lot of people who would prefer a natural treatment.
Unfortunately, many people are not aware of the variety of natural options available to treat back pain. If you’re looking for a natural way to ease your pain, one of these solutions may be for you.
Soak in a warm bath
While this isn’t a long-term solution to your back pain, it can help ease the immediate pain you’re experiencing. You may even choose to combine this method with a self-massage. You can bring a ball into the bath with you and trap it under your body at your upper and lower back to apply light pressure to your tightened muscles. The combination of the warm water helping your body relax and the pressure from the ball can help release the tension in your muscles and take away some of the pain.
Stretch and strengthen your muscles
If you stretch regularly, this can help reduce your pain and work to prevent future injuries. Some stretches for back pain include pulling your knee in to your chest while lying down, the lying knee twist, and cat/cow. When stretching, make sure to breathe deeply and hold each position for 20-30 seconds.
Research has proven that performing any type of physical activity, whether it be strengthening, stretching, or aerobic exercise, can help provide pain relief. Strengthening your muscles in addition to stretching is especially important in preventing further injuries and reducing risk of pain. Performing exercises that strengthen both your back and core muscles daily is a great way to do this. Exercises such as hip lifts, planks, and chair crunches can help you accomplish this. Never push yourself too hard when stretching or working out as this will have the adverse effect.
Work on correcting your posture
Proper posture is vital when you suffer from back pain. Correct spinal alignment means that your spine curve is balanced and straight from your head to toes. The most common issues associated with incorrect posture occur when sitting with a slouch or standing with a reduced or exaggerated lumbar curve when standing. In order to improve your daily posture, you need to become more conscious of maintaining proper spinal alignment. Imagine a cord pulling straight up from your head, and keep your shoulders, hips, and knees vertically aligned. As you work on strengthening your core this should also help with your posture.
Your posture is important during the day, but it’s also important during the night. Many people forget to take their sleeping posture into account, but it’s vital to consider when you suffer from back pain.
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If you sleep on your side, you should be sure your mid-section doesn’t sink in the bed too much. The same goes for back sleepers. If you sink into the bed too much or elevate your upper body with pillows too much, you’ll put your spine in an improper position. The average person sleeps at least seven hours each night which is a long time to have your spinal alignment thrown off each night. Whatever you do, avoid sleeping on your sleeping on your stomach as this puts a lot of pressure on your lower back, and if you can, be sure to sleep on a supportive surface that doesn’t allow your body to sink in more than it should.
Use a little cushioning
Cushioning can help relieve some of the pressure put on your joints and keep your body in proper alignment to help reduce pain. Using a lumbar cushion behind your lower back while sitting in a chair helps to promote proper posture. If you sit for extended periods of time for work, you may consider investing in one of these to keep your posture in check.
If you stand for long periods of time, cushioning in your shoes may make a large difference in your pain. Some research claims that shoe insoles can help keep your ankle in proper alignment, therefore relieving your lower back pain.
Try out herbal remedies
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Herbal remedies aren’t ideal for everyone, but if you have an interest in essential oils and herbal mixtures, they are worth a try for healing your pain. Herbs such as cramp bark, St. John’s Wort, ginger root, and tumeric are said to help ease back pain.
Of course, each remedy works different for different causes of back pain. Be sure to do your research to understand which work best for nerve, joint, or muscle pain to ensure you’re trying the right treatment for you.
About the author : Laurie Larson is a writer based in NC who writes on home, health, and lifestyle topics.
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