Contributed by – Preksha Buttan
When you have persistent back pain, the quality of your life gets compromised. Whatever the cause might be – stressful life, traveling long hours, or aging – relying on pain killers all the time wouldn’t be wise considering they come with a long list of side effects. Fortunately, there are many natural remedies to treat back pain that may work like magic for you. Here, let us look at some of them.
Have an anti-inflammatory drink every day
Anti-inflammatory drinks like turmeric milk and ginger-green tea have several antioxidants and anti-inflammatory agents. When you consume such drinks daily, these agents buildup in your blood. Over a period of time, they can play a significant role in easing your back pain.
Improve your quality of sleep
Having inadequate sleep can make your back pain worse, or the pain can stop you from having a comfortable sleep. This vicious cycle may make it difficult for you to get restorative sleep which in fact is needed for the body’s tissues to heal and recharge. Therefore, ensure that you get 7-9 hours of sleep every day. If there’s something that is keeping you awake, find a solution for that. If it’s the pain that is the problem, then couple this pain relief method with others for best results.
Avoid prolonged static position
It’s common for most of us to sit in one position for long periods of time. But that can put extra pressure on the joints. So, it’s important that you switch your positions frequently. To avoid excessive sitting, consider using a standing desk. In case that is not available and sitting is the only option you have, then aim at getting up every hour and take a short walk. Besides, keep your posture in check at all times.
Stretch your joints and tissues with yoga
Yoga is one of the most effective ways to ease the pain. It improves the health of your muscles and joints, improves blood circulation which in turn enhances the distribution of healing nutrients, and increases the flexibility of the spine. You can start with basic stretches and gradually increase their difficulty as you start to feel comfortable. Some of the stretches to ease back pain that you should try are touching the toes, cobra pose, cat-cow pose, and child’s pose.
Change your footwear
Most people fail to acknowledge the fact that wearing the wrong footwear can also cause back pain. Shoes that do not provide proper support can cause muscle strain in the back, legs, and even neck. For example, high heels can throw the body’s alignment out of line and cause lower back pain. Thus, ensure that the shoes you wear are neither too flat nor too high. You can even choose to consult with a podiatrist (foot specialist) to find the best pair of shoes for you.
Try mindful meditation
Pain is more than just a sensation. The way your brain processes pain signals play an important role. Luckily, you can develop soft skills and change the way your mind works with mindful meditation. It’s a great way to improve concentration, release good hormones, and reduce stress (which can be another cause of pain). Simple breathing exercises can also give you similar benefits.
Exercise your core muscles
The muscles in your abs and back support your lower spine. These muscles don’t get a good workout in regular day-to-day activities. You need to actively engage in exercises that will target them. Easy at-home abdominal exercises like bridges, lateral leg raises, and pelvic tilts engage your core muscles and can help strengthen them, thereby relieving the pain.
Finding the best method to relieve back pain is a process of trial and error. Explore and experiment with various techniques and stick to the ones that work for you the best. You can also consult a doctor and get tested for arthritis to find out if that is the cause of your aches and pains.
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