Chronic back pain is a common issue that affects millions of people globally. Living with it can significantly affect the quality of your life. What if we tell you that you could find relief from this pain by using some simple yet powerful home remedies? In this blog we’ll understand chronic back pain and explore some promising home remedies for it, which will help you take control of your comfort and well-being.
Understanding Chronic Back Pain:
Before we dive into the home remedies for back pain, let’s understand what it is, and what are its causes.
It is the back pain that lasts for at least 3 months or more. It can be caused by a variety of factors. Here are some of them:
- Muscle injury or strain
- Degenerative disc disease
- Herniated discs
- Ankylosing Spondylitis
- Inflammatory diseases such as arthritis
- Lack of exercise or sedentary lifestyle
- Poor posture
Here are some natural remedies you can try at home to help relieve your back pain:
1. Stay Active with Gentle Exercise:
Although having a backache can tempt you to rest more and avoid movement, staying active can actually decrease your discomfort. Gentle exercises like walking, stretching and yoga can strengthen the muscles that support your spine, increase their flexibility and enhance circulation. All these things will help reduce your pain.
Remember to focus on low-impact activities and avoid the movements that increase your pain.
Walking:
Engaging in a brisk walk for 20 to 30 minutes a day is one of the simplest yet effective ways to support your back health. It can help boost circulation, reduce muscle stiffness and improve your mood. All this will help ease your back pain over time.
Stretching:
Simple stretches like touching your toes and seated spinal twist can relieve tension in the muscles. You can also perform stretches like lunge, figure four stretch and knee to chest stretch to relieve your lower back pain.
Yoga:
Doing yoga can also help to strengthen and stretch your back muscles resulting in decreased back pain. Some yoga poses you can try are Cat-Cow, Child’s Pose and Downward Dog.
2. Improve your Posture:
Poor posture is a significant cause of back pain in many people, especially for the ones who sit for long hours. In such cases, adjusting the posture alone can make a huge difference. To maintain a good posture and decrease strain on your back, you should sit up straight with your shoulders and neck aligned to your spine. Keep your feet flat on the ground while sitting and take frequent breaks to stand and stretch. You can also use an ergonomic chair that supports your back.
3. Sleep Well:
Getting a proper sleep is essential for pain management. After a well rested night’s sleep, your back would feel much better in the morning. It is necessary that you sleep in the correct posture.
People who sleep on their sides can place a pillow between their knees to keep their spine aligned.
People who sleep on their back can place a pillow under their knees to maintain the natural curve of their spine. Sleeping on your belly is not recommended as it is bad for your back.
Make sure your mattress provides good support and your pillow aligns your neck with your spine.
4. Add Anti-Inflammatory Foods in your Diet:
Many foods contain anti-inflammatory properties. Consuming them on a daily basis can help reduce inflammation and ease your back pain. Here are some anti-inflammatory foods you can add in your diet:
- Fatty Fish like salmon, which is rich in Omega-3 fatty acids
- Green leafy vegetables like spinach, kale and broccoli
- Fruits like Strawberries, oranges ,cherries, and blueberries
- Dark chocolate and cocoa
- Nuts like almonds and walnuts
- Spices like Turmeric and Ginger
5. Heat & Cold Therapy:
Hot and cold compresses are effective and easy remedies for back pain. They help to reduce inflammation and soothe sore muscles. Here is how you can use them:
Heat Therapy:
You can use a heat pad or a hot water bottle on the affected area. This will increase blood flow and soothe the back pain. Follow instructions carefully to avoid any burns or scalds.
Cold Therapy:
You can apply an ice pack or a bag of frozen vegetables wrapped in a towel to the affected area for up to 20 minutes. It will reduce inflammation and numb the pain.
6. Topical Ointments & Creams:
Topical ointments and creams provide a convenient and fast acting way to manage back pain. There is a variety of topical pain relief ointments and creams available in the market. Applying them can provide temporary pain relief.
These products usually contain active ingredients like menthol, capsaicin, and salicylates, which can have a soothing effect by creating cooling or warming sensations on the skin. They can temporarily reduce pain and distract from it through different mechanisms.
7. Change Your Footwear:
Proper footwear plays a vital role in keeping the body’s alignment right and reducing strain on the back. Shoes with high heels, poor cushioning and poor arch support can contribute to back pain. You should wear supportive shoes with good fitting, and proper cushioning, especially during walking and exercise.
You can also use custom orthotics or shoe inserts for added support.
8. Make Changes at your Workplace:
If your job requires prolonged sitting, try to make some changes at your workstation.
Here are some practical strategies you can try to optimise your workplace and protect your back;
- Make sure your chair is at the correct height, with your feet flat on the floor or footrest.
- Place your monitor and keyboard directly in front of your body.
- Your desk should be at a comfortable height allowing you to work with your wrists straight and elbows at an angle of 90 degrees.
- If you are doing a job that involves lifting heavy objects, you should squat and use your legs for support while lifting heavy weight. It is better to avoid lifting heavy weights which can put strain on your back and increase your pain, use trolleys instead.
9. Maintain a Healthy Weight:
Maintaining a healthy body weight is one of the most important and overlooked factors in managing and preventing back pain. Excessive weight, especially around the abdomen, can cause additional strain on your lower spine and supporting muscles, leading to back pain.
Carrying excess weight can also cause changes in the posture, which contributes in developing or increasing the back pain.
By taking a healthy balanced diet and doing regular physical activity you can not only reduce the burden on your back but also strengthen the muscles that support your spine.
10. Try Using Foam Rollers:
Foam rollers are effective self massage tools to relieve back pain.
Here is how you can use foam rollers;
- To start, you can lie lengthwise on the roller with your spine aligned, knees bent and arms reaching up.
- Circle your arms outwards while raising and straightening your one leg, and slowly lower it before repeating with the other leg.
You can watch videos online to learn more about foam rollers exercises.
11. Avoid Long Bed Rest:
Moderate rest can naturally help in reducing back pain. But remember, staying in bed for a long period of time can increase your back pain. If bed rest is necessary in your condition, try to limit it to a few hours at a time. Prolonged bed rest can cause muscle stiffness which leads towards back pain.
12. Over The Counter Oral Medications:
Over the counter anti-inflammatory medicines like NSAIDS ( Non steroidal anti-inflammatory drugs) are good to relieve muscle strain and sprains and help in pain relief.
Paracetamol alone is not recommended to manage back pain, it can be used with another painkiller.
13. Practice Mindfulness & Stress Management:
Stress can exacerbate chronic back pain. Feelings of stress and anxiety can release hormones like adrenaline and cortisol, which cause muscle tightening and spasms. All this can lead towards development or worsening of back pain.
You can try simple and effective ways to reduce stress, such as mindfulness practices like meditation, deep breathing exercises and progressive muscle relaxation. They can help in reducing stress levels and improve pain management.
Final Thoughts:
Chronic back pain can feel overwhelming, but with the right approach and consistent effort, you can find relief. By doing gentle exercise, improving your posture and sleep habits, and making some lifestyle adjustments, you can take proactive steps towards managing your back pain.
Remember to consult your doctor if your pain is persistent or worsening, as it can indicate a more serious underlying problem.
Are you suffering from chronic back pain and finding it difficult to attend work or school? To take some time off, you might need a sick note to officially communicate your absence. You can get a sick note online within minutes from an EU licensed doctor from the comfort of your home.
