Looking for ways how to get rid of back pain? Then we just might have the answers for you. Back pain sufferers know how hard it can be to manage day-to-day activities whilst living with the malady. The quality of life of a back pain sufferer is greatly impacted. However, one need not resort to expensive treatments nor give up thinking that one has no alternative but to live with this condition. There are many proven remedies that can help one get rid of back pain naturally and permanently. Here are 12 remedies for back pain that really show results:
1. Assess the type of back pain you have
This is a very crucial step for all back pain sufferers looking for ways how to get rid of back pain. Sometimes women get back pain when they are menstruating. Kidney and urine infections can also cause back pain. Ligament sprain, poor posture or a muscle pull can all lead to severe back pain. Aging also leads to normal wear and tear of muscles and can cause chronic back pain. Depending on the cause, there is a natural remedy for back pain.
Sometimes, resting the back is all it takes to relax the pulled or strained muscles. Avoid prolonged sitting, driving or heavy lifting and twisting. All these can aggravate your back pain. A few days of rest is all that may be needed to get rid of back pain permanently.
3. Apply an ice pack
This is one of the most effective natural remedies for back pain that really works. Apply some ice wrapped in a kerchief or towel directly to the lower/upper back where the pain is at its worst. Keep the pack on for 15 minutes. Repeat this natural treatment for back pain every 2 hours. Avoid using heat packs for back pain, especially if it is caused by an accident or injury. This is especially important in the first 48 hours of the injury-thereafter you may apply heat packs as advised by your physician.
4. Take NSAIDs
This is not a natural remedy for back pain but in some cases, it can be of great help. NSAIDs or non steroidal anti-inflammatory drugs help reduce swelling that may be causing the back pain. Aspirin, Advil, Ibuprofen are some examples of these drugs and your doctor might also prescribe something stronger for your particular needs.
5. Go for a massage
Certain types of back aches can be relieved by regular massages. Do tell your therapist the cause of your pain so s/he can use the right techniques and apply right amount of pressure. It is best to avoid deep tissue massage or hot stone massage since, in case of injuries, such therapies could aggravate your pain. Repeat the massage every 3 days or as advised by your doctor.
6. Try spinal manipulations
Spinal manipulations can be done by chiropractor or a spine specialist/orthopedic surgeon. In many cases, regular spinal adjustments can help with chronic back pain.
7. Mind your posture
In some cases, back pain might stem from the kind of work you do. If you are required to sit or drive or do heavy manual labor or lifting for long hours, chronic back pain might result. So, try and take frequent breaks from these activities. Try to do some light yoga or stretches or do some twists to relax the back muscles. Take care when you lift objects that are heavier than your body weight. It is a good idea to bend at the knees and lift rather than bending from the back and straining the back muscles. Always get a buddy/colleague to assist with the lifting as far as possible. When sitting, make sure that the spine is straight and not slumped or arched.
8. Wear a brace or corset
Many women look for remedies to get rid of back pain following pregnancy. Long hours of nursing can take a toll on a mother’s back. Wearing a brace or corset can help correct one’s posture and relieve the load off the back.
9. Do yoga and stretching
In case of age related back pain, majority of the patients complain of tightness in the back first thing upon waking up. Doing some light Yoga stretches can help. The Cat-Camel pose is particularly helpful as it stretches and massages the spine. Some other Yoga postures beneficial for the back include: Sarvangasana (Shoulder stand), Ardha Matsyendrāsana (half spinal twist) and Natrajasana. Avoid exercises that increase your pain.
10. Modify your sleeping position
Another natural remedy to get rid of back pain is to modify your sleeping position. Make sure your mattress is firm enough to support and rest your back muscles and spine. If needed, use a light pillow beneath your head and under your knees to elevate your back. If you are a side-sleeper, use a pillow in between your thighs or a folded towel under your waist if you sleep side bent. This will relieve the pressure off your back.
11. Lose weight
Obesity is one of the most common causes of chronic back pain. If your belly is larger than your chest, the chances of your developing back pain with age tend to increase. So do try and lose weight with regular exercise and healthy diet.
12. Treat chronic constipation
We have discussed some natural home remedies for constipation here which might be one of the causes of chronic back pain.
13. Go for a rehabilitation program
Prevention is the best cure when it comes to getting rid of back pain permanently and naturally. Once these aforementioned remedies help relieve severe pain, do make sure you take all precautions to prevent another episode. Try and get involved in some kind of exercise or rehabilitation program. Look for one that can strengthen your hips, abdominal and back muscles. Dancing, yoga, aerobics, resistance/strength training, swimming etc are some great forms of exercise that can help your back in the long term.
We hope these 13 remedies to get rid of back pain help you with much needed relief and prevent recurrence.