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Tips & Tricks

10 Ways to Relieve Chronic Back Pain the Natural Way

Natural remedies for back pain are a better alternative to medication or even surgery. In addition to helping you soothe the pain, these natural remedies, such as anti inflammatory vitamins, can also improve the quality of your life and benefit your existing medical treatments. It is important to note that what works for you might not work for someone else. You will more or less need to try and find the best natural remedy for you. This article will discuss some common ways to relieve chronic back pain naturally.

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Avoid static postures

Prolonged static postures bring about pressure and stress to the joints and muscles of the hip and spine. Sitting for too long can make back pain worse, especially if you have poor posture. Switch between standing and sitting down to prevent specific muscles from getting too tired. Maintain correct posture to avoid putting pressure on your spine. Do not slouch while seated in front of your computer. Instead, rest your back against the chair, sit upright and keep your shoulders relaxed. You could roll a towel and place it between your lower back and your seat if you do not have a pillow.

Try water exercises

Exercising in water reduces the effects of back pain due to buoyancy. Water exercises also regulate how nerves and muscles function in the body. If you prefer warmer pools, we recommend exercising in water between eighty-three and eighty-eight degrees. Hydrotherapy pools can be as hot as ninety degrees or more.

Practice yoga regularly

Yoga helps to stretch your back and improves the functioning of your joints and muscles. Your spine will also become more flexible with time, and your body will be in a better position to distribute healing nutrients to vital organs. We recommend starting with easy stretches while listening to your body and only advance to more complicated stretches if you no longer feel any pain. The best time to practice yoga would be in the morning to reduce stiffness and get ready for the day.

Change your lifestyle

Go easy on yourself while performing everyday tasks and listen to your body. Avoid carrying heavy objects at once and make several trips while offloading groceries. Be aware of activities that worsen your back pain and avoid them as much as you can. Research has shown that nicotine delays the healing process and accentuates pain. If you are a smoker, we highly recommend you try to quit smoking. Change your diet, especially if you consume highly inflammatory food, such as trans fats, refined sugars, and processed foods. Try and maintain a healthy weight to reduce the pressure on your spine.

Sleep the right way

Back pain can make sleeping very uncomfortable, making it hard to get enough sleep. On the other hand, you need adequate sleep to wake up feeling fresh and so that your back feels less sore during the day. Try sleeping on your side with a pillow in between your legs. Sleeping in a mattress that doesn’t provide you with good back support will compromise your posture and accentuate back pain. Better even, switch out your regular mattress for Tempurpedic mattresses, which are firmer, comfortable, and offer excellent support for your back to enable you to get a good night’s sleep. You could also try natural sleep aids such as melatonin, valerian, vitamins C and B6, and L-theanine to help you sleep better.

Try medicine-infused heat patches

Opt for self-activating heat patches that heat up when they get in contact with the skin. The constant heat supply relaxes the muscles and improves blood flow to the area. Heating pads are incredibly convenient as you can wear them under clothes, and some of them are infused with medicine, increasing their effectiveness. However, take care not to wear them for too long as they can cause damage to your skin. Remember to never sleep on a heating pad.

Consume anti-inflammatory foods regularly

Consuming healthy, anti-inflammatory foods over a long period will lead to the buildup of antioxidants, anti-cancer agents as well as anti-inflammatory agents in your body. These agents are crucial in eliminating inflammatory reactions in the body. If you are one of those individuals that experience inflammation after ingesting dairy products, it is best to stick with plant-based milk, like almond milk. Examples of foods that contain anti-inflammatory properties include cherries, turmeric, and ginger-green tea.

Opt for a gentle back massage

Research has shown that regular back massages improve the functioning of the muscles and alleviate chronic back pain. Massages performed by licensed professionals lead to restoration of lost mobility and correction of structural problems of the spine. Massage therapy also lessens the use of anti-inflammatory medication and makes you less likely to be forced to take bed rest. If you cannot afford to go to a specialist, you could ask a friend or a loved one to gently massage the sore and tense muscles on your back with some medicated ointment.

Use an ice pack

Applying ice regularly to the painful areas on your back helps reduce inflammation and alleviate pain. Wrap an ice pack in a towel and apply it on your back every day for up to 20 minutes. Avoid placing the ice pack directly on your skin. Cold compresses are better suited for use after a back injury instead of using heat therapy as the low temperatures numb the area and reduce swelling.

Meditate everyday

It is no secret that chronic back pain can be both physically and emotionally draining. You might be experiencing frustration, depression, and irritability due to the constant pain. Mindful meditation keeps you from focusing on the pain and is a strategy you can use to change how your body perceives pain. In addition to that, meditation promotes the production of endorphins, improves concentration, and decreases anxiety. You can choose to meditate at any time of the day for up to 10 minutes. An alternative to meditation would be some simple deep breathing exercises.

Wrap up

We hope our tips will help you manage chronic pain in the long term. Remember, it is good to consult a doctor if symptoms persist. Particularly if you experience additional stomach pain, back pain lasting longer than six weeks, or intense pain that wakes you up at night. You should also seek medical attention.  If your back pain is accompanied by general weakness, numbness in the arms and legs, as well as a tingling feeling.

Rachael is a 31 year old mum to 10 year old Luke and 5 year old Oscar. She lives in England and writes about family life, crafts, recipes, parenting wins(and fails), as well as travel, days out, fashion and living the frugal lifestyle.

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