At some point in our lives, we will all experience back pain. Unfortunately, it affects the way we live and work.
You may think that you need expensive doctors and pain medications to relieve yourself from this pain. But this couldn't be farther from the truth.
You don't have to look much farther than your own home to remedy your back pain.
Read on to learn the eleven back pain home remedies.
1. Cold and Hot Remedies
Experiencing painful back discomfort and need immediate relief? Try applying either a cold or hot pack to your back to relieve some of this pain. This is just one of many of the back pain home remedies you can try.
If you have an ice tray or ice machine in your freezer, you're in luck. Simply take a towel or bag and fill it with ice. Apply this to your lower back for at least twenty minutes, or until the ice melts.
You may have to repeat this a few times daily, depending on how bad your back pain is.
The cold pressure on your painful points will drop the temperature of the area and numb the pain a bit. It also stimulates the muscle and tissues in your back to release the pressure.
During the first week of your back pain, you can also use warm pressure to help alleviate your aching.
Start by placing a hot water bottle or heating pad directly to the affected area. You can leave this on your back until you're no longer uncomfortable. Just like the cold pressure, the heat will stimulate your blood flow to the area, relieving some of that pain.
2. Physical Activity
You may think that you should be confined to your bed or couch in order to rest your muscles. But the current thought process is the complete opposite.
Professionals believe that constantly moving or standing helps take the pressure off your back muscles, keeping them from becoming too stiff or weak. And that's why it's on our list of back pain home remedies.
But this doesn't mean you need to go run a half marathon. You should do some light activity to keep your muscles from getting stiff. Just a short walk around your block can help you keep pressure off your back.
3. Good Posture
Do you remember your mother telling you to sit up straight when you were younger? She was on the right track. Good posture is ideal for relieving and preventing back pain. And it's one of the easiest back pain home remedies.
This is especially important if you're sedentary all day at work.
Keep these in mind when you're sitting or standing:
- Don't slouch - Slouching while you're sitting or standing creates a strain on your back muscles. So if you're already experiencing back pain, it's best to sit up straight in your chair. If you're walking, walk with your shoulders back to prevent yourself from slouching.
- Take breaks - Sitting for long periods of time can also put a strain on your lower back. If you're sitting in an office chair all day, take a few breaks. Stand up and do some stretches during these periods, or take a few laps around the office while you're on your lunch break.
- Sit properly - When you're working in a chair all day, it can be difficult to practice good posture. Keep your knees even with your hips. And make sure that your feet are touching the floor. If you're not able to rest your feet on the floor, try using a foot rest.
4. Massage Therapy
Massages are known for relieving strained back muscles. And it's one of the best back pain home remedies on our list.
Massage therapy works to increase the blood flow to your muscles. If they are tensing up, the massage will help loosen them up.
You don't have to seek professional massage therapy, you can have someone massage your back at home. Try using soothing massage oils that will help further stimulate your blood flow and calm your tense muscles.
You can also opt for a massage chair or handheld massager to give your massage extra power.
One of the best back pain home remedies is the practice of yoga. The power of stretching is immeasurable. The best part? You don't have to be a professional yogi for this to work.
The best poses for back pain are as follows:
- The cat pose - This pose starts you on your hands and knees. It works well to stretch out the back and your belly. Once you are in the assumed position, you can breathe in and as you exhale roll your back to the ceiling.
- The bridge pose - With this pose, you'll start by laying on your back, with your feet flat on the floor. Stretch your back out by lifting your pelvis towards the ceiling.
- The downward-facing dog - This is a classic yoga pose that is perfect for back pain and beginners. Start by placing your hands and knees on the floor. Slowly lift your knees up and bring your tailbone towards the ceiling.
6. Sleep Better
Often times the source of your back pain is affected by how you sleep. And while you aren't in control of your body as you're sleeping, you can at least try to sleep in a helpful position.
The ideal position to sleep in is on your back. You can even try propping your feet up a bit to give less pressure on your back. This can be uncomfortable for you if you're not a true back sleeper.
So if you prefer to sleep on your side, try sticking a pillow between your knees. This will relax your muscles a little better and repair them as you sleep.
Sleeping on your stomach will only worsen your back pain. But if this is the only way you can get restful sleep, try placing a pillow under your tummy to prevent too much strain on your spine.
7. Epsom Salt Baths
A calm relaxing bath is one of the best pack pain home remedies. These work by relaxing both your muscles as well as your mind.
Start by filling your tub with warm water. Make sure the water temperature is not too cold, as it will be uncomfortable. And you don't want the water too hot as it will make your back pain even worse.
Once you've gotten the water to the ideal temperature, add Epsom salt. You can find Epsom salt almost anywhere, and it's also one of the cheaper back pain home remedies.
Soak in the tub for as long as you like, and watch as your back pain dissolves.
8. Get Your Mind Right
Nope, your back pain is not all in your mind. But our minds can often affect how our pain manifests.
Things like depression, stress, and anxiety can all worsen your back pain. Try relieving these mind ailments by practicing meditation or quiet reading.
While you may be taking a break from strenuous activity, always remember that your mind needs a rest as well.
9. Keep Your Weight Down
Extra weight can certainly affect your back pain. And while excess body weight isn't always the cause, you don't want to further irritate your pain by adding more weight to your spine.
Make sure that you're eating healthy and doing light exercise to keep your weight down. This is one of the more natural back pain home remedies that won't cost you anything. Plus, you'll get yourself healthier in the process.
10. Herbal Teas
Herbal teas aren't only delicious, they're great for easing your chronic back pain.
Chamomile tea is one of the best back pain home remedies. It's properties sooth your mind and your muscles. You can drink at least one to three cups per day to calm your back pain.
Ginger root tea is also another herbal tea that will help with your back pain. The compounds found in ginger root are anti-inflammatory. You can take ginger root and boil it in water to create this tea. You can also find prepackaged teas in your local grocery store.
11. Topical Creams
If you are truly experiencing terrible back pain, topical creams may be your best bet. You can find these over the counter at your local pharmacy.
Look for topical creams that have capsaicin among the ingredients. This is usually found in hot peppers, and it's a heat stimulating ingredient that will help ease your pain.
There are also several over the counter creams that also have a menthol property that will give your back a cooling sensation.
Put These Back Pain Home Remedies to Use
Suffering from back pain can wreak havoc on your life. And there's nothing worse than having pain while trying to do your regular day to day activities.
Whether you pulled your back while you were lifting something, or strained it during physical activity, there are tons of home remedies to get you back on track.
Remember that not all of these remedies work for everyone. Some work better for others than the other options. Always consult your doctor if things become worse.