Back pain is a common affliction that may be treated using various home remedies, however if your pain becomes more intense it is essential that you consult with a healthcare provider for proper diagnosis and treatment.
Certain vitamins can help alleviate back pain by acting as anti-inflammatories and analgesics; for instance, Vitamin B12 possesses these abilities.
1. Massage
Massage can be an excellent natural remedy for back pain as it helps relieve muscle tension and increase range of motion, as well as increase blood flow to deliver oxygen and nutrients to muscles, relieving any soreness due to overworked or injured back muscles.
Many people suffering from back pain find poor posture is one of the main contributors, and regular massage sessions may help correct this by strengthening back muscles. A good way to find a qualified massage therapist is through referrals from friends or coworkers.
Gingerol, an ingredient found in ginger, contains anti-inflammatory and pain relieving properties (12). For optimal back pain relief, enjoy several cups of steeped ginger tea each day to help ward off backache.
2. Hot and Cold
People experiencing back pain often ask if hot or cold treatments will provide more relief, both of which have their own distinct ways of working. Both approaches have benefits; each works to alleviate symptoms differently.
Ice typically works best to ease back pain after an injury in its initial days and two, while heat can provide soothing comfort for chronic backaches. Hot temperatures also widen blood vessels, increasing circulation and speeding healing time.
Consume foods rich in anti-inflammatory nutrients, such as fish, green vegetables and olive oil. Cherry juice is known to contain natural pain relievers called ellagic acid and anthocyanins; or make tea using basil leaves (Ocimum basilicum). Herbal antispasmodics such as black cohosh root, butterbur root or skunk cabbage root may help ease spasms and decrease pain; examples are black cohosh root, butterbur root or skunk cabbage root.
3. Exercise
Exercise helps build strong back muscles, supporting and protecting the spine against strain and supporting its stability. Staying active may provide relief from chronic back pain more effectively than resting up, which could weaken muscles further and worsen it over time.
Some exercises can help ease pain, such as stretching for people suffering from low back discomfort. Stretching to touch the toes may loosen back muscles while cobra pose (lying on one’s stomach with hands flat beside their shoulders and palms facing down) can improve spine curvature.
Lavender oil contains antispasmodic and analgesic properties that may help relieve back spasms and reduce pain. Lavender offers an attractive alternative to prescription pain relievers with potential side effects; other herbal remedies that relieve discomfort include willow (Salix alba, S. purpurea and S. fragilis) bark, devil’s claw root and meadowsweet (Filipendula ulmaria) flowers.
4. Rest
If you are experiencing back pain, it is wise to take some time off of regular activities, apply ice and take over-the-counter anti-inflammatory medicines or acetaminophen. Staying mobile while it hurts only makes things worse in the long run. Instead, it would be wiser to rest your spine, take time off work or rest your child so their pain does not worsen further.
Movement can help relieve back pain, but only when done in an appropriate manner. If your back ache stems from herniated disc pain, for instance, forward stretches like child’s pose may exacerbate and prolong it, possibly leading to additional discomfort. Therefore, seeking professional advice regarding an accurate diagnosis and treatment from healthcare practitioners would be the optimal approach.
5. Diet
Diet plays an essential role in fighting inflammation and relieving back pain. Anyone experiencing chronic backache should seek to consume foods that reduce it while including those which provide essential vitamins to combat inflammation.
Supplements may also provide relief for back pain. Omega-3 fish oil may help reduce inflammation while turmeric and proteolytic enzymes such as bromelain and papain may also prove effective.
Basil leaves contain oils such as eugenol and citronellol that have proven anti-inflammatory benefits, so try including basil in your cooking or drinking tea made from this leaf. Garlic also boasts anti-inflammatory and analgesic qualities and can be eaten raw or applied topically as part of a topical cream containing capsaicin which depletes neurochemicals transmitting pain signals to the brain.