Home Remedy For Fast Relief Of Lower Back Pain
Back pain is a common health challenge that can interfere with a person’s work and personal life. Fortunately, there are many home remedies that can help relieve bothersome back pain.
Lower back pain is a widespread problem, leading to more global disability than any other condition. Up to 80% of adults are likely to experience low back pain at least once in their lives.People might also experience pain in other areas of the back, such as the middle and upper back.
The back muscles and spine support much of the body’s weight. A person uses the muscles on daily basis movements, including sitting, standing, and walking.
Over-the-counter pain medications, such as ibuprofen or acetaminophen, might help relieve pain. For those who wish to try home remedies, some of the following treatments can help
Exercise to get muscles moving
It can be difficult to get up and move when back pain strikes. However, a short walk, yoga, water exercise, or another low-impact activity might often help mitigate back pain.
Exercise can loosen tense muscles and release endorphins, which are the brain’s natural painkillers.
A person may also consider starting a daily exercise program, such as strength training and stretching, to help maintain muscles flexible and strong.
Regular exercise can prevent future episodes of back pain that are attributed to tight muscles.
Studies found that heat and cold are effective ways to get relief from back pain.
Ice packs are most beneficial when a person applies them directly after an injury,like a strain. Applying an ice pack wrapped in a towel directly to the back may reduce inflammation.
Cold might also provide a soothing effect for sudden, intense back pain. A person might use cold packs designed for pain relief, or in a pinch, use a bag of ice or frozen vegetables covered with a cloth to keep the skin safe from frostbite. It is advisable not to apply ice for more than 20 minutes at a time.
A heating pad could also relieve stiff or achy muscles. People should endeavor to read and follow the instructions on any heating pad and test the temperature carefully to ensure it is not too hot.
If a heating pad is not available, a person may use a hot water bottle or heat a cloth bag of uncooked rice in the microwave.
People should be cautious not to burn the skin with ice or heat.
The following stretches can help relieve back pain. People have to hold each stretch for 30 seconds or as long as they feel comfortable.
Touching the toes: In addition to stretching the hamstrings, bending forward to touch your toes would help loosen the muscles in the lower back.
Cobra Pose: Lying on your stomach, with your hands face down beside the shoulders, gently lift your chest up in the way allowing the top of your head points toward the ceiling.
Cat-Cow Pose: Starting from your hands and knees, slowly alternate between arching your back toward the ceiling and dipping it toward the floor.
Child’s Pose: Sitting on the heels with your knees hip-width apart, lean forward to put your head on the floor, stretching your arms out in front of your head.
There is a variety of pain-relief creams that can provide some relief from back pain and are available in pharmacies and online.
Creams that have capsaicin, a compound found in hot peppers, could also help relieve pain. One study found that capsaicin cream can be helpful in treating osteoarthritis pain.
Pain-relief creams that contain menthol have a cooling effect that could temporarily reduce back pain. One study shows that applying menthol to the skin could desensitize pain receptors in the body. However, using too much menthol may cause a person to be more sensitive to pain.
Wearing shoes that do not fit or that offer no support could lead to muscle strains in the back, legs, and even neck.
High heels, for example, might throw off the body’s alignment, causing lower back pain. One study established a link between wearing high heels for long periods and having back pain.
Wearing shoes that are very flat may also put added strain on the feet and back.
If a person experiences recurrent back pain, they could consider switching to shoes that fit correctly and support the feet. A podiatrist or foot specialist can help a person get proper footwear when necessary.
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