Back pain is a commonly experienced health issue. It may be the result of an injury or chronic conditions like arthritis or ankylosing spondylitis.
The good news is, there are many natural remedies that can help alleviate your back pain. They’re easy to do at home and won’t require a doctor’s prescription.
1. Hot/Cold Compress
Back pain is a widespread health issue that impacts millions of people around the world, whether from an auto accident to work-related injury.
Heat and cold therapy both offer effective ways to relieve pain in the lower back. But which option is best suited to your condition?
A warm compress can reduce inflammation and swelling, numbing injured tissues to ease pain. It may also provide temporary relief from headaches or migraines.
2. Apple Cider Vinegar
Apple cider vinegar’s acetic acid content makes it a natural remedy for back pain and an excellent way to get the essential nutrients necessary for optimal health.
Apple cider is made by fermenting apples with yeast and sugar. The yeast breaks down the sugar into alcohol, while naturally occurring bacteria transform it back to acetic acid.
Apple cider vinegar may help lower blood sugar levels for those living with diabetes. It does this by improving insulin response and decreasing postprandial (after-meal) blood glucose concentrations.
3. Cherry Juice
Tart cherry juice can be an effective way to reduce inflammation and pain in your body. It contains antioxidants and anti-inflammatory agents that may provide muscle relief due to exercise or other stressors.
Cherries contain antioxidants which may reduce inflammation and joint stiffness. Furthermore, they may help reduce uric acid, which is commonly found in high concentrations among those suffering from gout.
Recent research at Oregon Health & Science University found that runners who consumed Montmorency cherry juice prior to the Hood to Coast race experienced less inflammation and faster recovery times than those taking a placebo. They believe this may be due to the antioxidants present in cherries.
4. Massage
If you’re experiencing acute back pain, massage may provide some relief. However, if the discomfort persists or worsens, seeking medical advice is recommended for treatment.
Massage has two primary purposes: to improve blood flow and reduce muscle tension. It may also aid in increasing range of motion and avoiding future injuries.
Massage techniques can be performed from home or by a professional. Popular options include knuckling, which involves making fists and massaging them from midback to hip area; or back spreads, which are similar to knuckling but involve moving hands across spine.
5. Heat Therapy
Heat can help relieve back pain by stimulating blood flow to muscles in the area. This circulation brings oxygen, white blood cells and other necessary nutrients that repair damaged tissues.
Heat Therapy can be applied in several ways, such as with a heating pad, hot water bottle or warm bath. It is important to follow the instructions for use with any heat pack or device to avoid skin burns and tissue damage.
When treating a back injury, the best course of action is to begin with cold therapy for several days and then switch to heat treatment. Once inflammation has been reduced, your body can better repair soft tissues and regain functionality.