10 Home
Remedies for Low Back Pain
One of The most frequent health disorders is back discomfort. According to studies, eight
out of ten Americans have back discomfort at some point in their life, most
commonly in the lower back.
It's
possible you sprained it while mowing the lawn or cleaning the house. A past
sports injury or a chronic ailment like arthritis or ankylosing spondylitis
could be the cause of your back pain.
A doctor or physical therapist should be seen if you experience sudden or severe back pain.
That also applies to persistent pain.
However,
nagging pain and discomfort can occasionally be treated on your own.
Home
treatments "tend to be better when they're combined than [when done]
alone," according to Wilson Ray, MD, chief of spine surgery for the
Department of Neurological Surgery at Washington University School of Medicine
in St. Louis.
1. Maintain your momentum.
When you're
in agony, you might not feel like it. However, this is likely to be the initial
suggestion from your doctor.
“A
widespread misperception among individuals with isolated back pain is that they
are unable to remain active,” Ray explains.
Attempt to
maintain your normal amount of everyday activity and movement. A brisk 30-minute walk or circling the block with your dog can suffice. At least three
times a week, get up and move around.
According to
Salman Hemani, MD, an assistant professor of orthopedics at Emory University
School of Medicine in Atlanta, being sedentary “allows the muscles around the
spine and in the back to become weak.” “As a result, the spine may receive less
support,” which can contribute to long-term pain.
2. Strengthen and stretch
Your back is
supported by strong muscles, particularly those in your abdominal core. Both
relieving and preventing pain can be aided by strength and flexibility.
“I encourage
individuals to do that first thing in the morning a lot of the time,” Ray
explains. If you're older or concerned about overdoing it, wait until your body
has warmed up before stretching and strengthening activities.
Yoga,
Pilates and tai chi are just a few of the exercises that can help you develop
your core and hip muscles. Lying on your stomach and lifting your legs and arms
in the flying posture is one workout that targets your entire upper and lowers
back.
3. Maintain proper posture
The pressure
on your lower back is relieved as a result of this. To keep your spine aligned,
you can use tape, straps, or flexible bands. Keep your head over your pelvis as
much as possible. Do not slump your shoulders or lean forward with your chin.
If you're
working in front of a computer, keep your arms evenly spaced on the table or
desk and your eyes level with the screen's top. Get out of your chair, stretch,
and go for a stroll on a regular basis.
4. Keep a Healthy Body Weight
Losing
weight relieves the strain on your lower back.
Hemani
thinks that losing weight helps with pain since it lessens the amount of mechanical
tension on the spine.
Ask your
doctor for assistance on a diet and fitness plan that will work best for you if
you need it.
5. Put down the cigarettes
According to
research, smokers are four times more likely than nonsmokers to develop degenerative
disk disease or other spine issues.
Nicotine in
cigarettes and other tobacco products can damage your spine and deplete the
nutrients in your spongy disks, which cushion your joints. A healthy spine
keeps your back flexible and prevents stiffness and soreness in its muscles.
6. Make an ice and heat test
You may have
heard that one is superior to the other when it comes to back pain
alleviation. The quick answer is that whatever works best for you is the best
option.
Ray
explains, “Some individuals come in and swear by heat or ice.” “You could try
both, and you'll most likely find that one is better suited to your relief.”
If your back
is inflamed or swollen, ice is usually the best treatment. If you're looking to
ease stiff or tight muscles, a heating pad can be a better option.
Hemani
recommends just using ice or heat for 20 minutes at a time. Also, if you're
using muscle-ache lotions or ointments on your skin, don't use them.
7. Be Aware of Over-the-Counter Drugs
Muscle aches
and stiffness can be relieved using nonprescription pain medications.
Nonsteroidal anti-inflammatory medications (NSAIDs) and acetaminophen are the
two most common over-the-counter choices. Aspirin, ibuprofen, and naproxen are
examples of NSAIDs.
NSAIDs, as
their name suggests, help to reduce inflammation, which can cause swelling and
pain. Acetaminophen, on the other hand, has no effect on inflammation. For
occasional back discomfort, you can use any form of pain reliever. If you have
arthritis of the spine or other inflammatory disorders, NSAIDs may help,
according to Hemani.
8. Apply medicated creams to the skin
When your
back is stiff, sore, or tense, skin creams, salves, ointments, or patches may
help. Many of these products contain substances that can cool, heat, or numb the affected area, such as menthol, camphor, or lidocaine.
Apply creams
to the affected areas. If you're having difficulties reaching the place, have
someone else apply it for you.
“It's not
going to be a staple for considerable relief,” Ray says, “but it can settle
things down.”
9. Ask about nutritional supplements
Food is the best source of vitamins and minerals. However, see your doctor to see if
vitamins can assist.
Many people,
for example, do not get enough vitamin D, which is crucial for bone health.
This can happen if you don't get enough sunlight or if your body can't absorb
enough vitamin D from meals.
Magnesium
shortage can cause muscle cramps and weakness. Turmeric, a bright yellow spice
linked to ginger, may also help reduce inflammation, according to Hemani.
Before using
any supplements, always with your doctor.
10. Throw in a Towel
Back pain
alleviation can be as simple as rolling up a towel. When you're lying down, try
putting it beneath your pelvic. Allow your hips to relax over the towel to
assist stretch out your lower back stiffness.
A back brace
might be beneficial in some cases, particularly after an injury or surgery. But
they're not meant to be worn all the time or for long periods of time. “People
get reliant on it, and as a result, those muscles become lazy,” Ray explains.
“If it helps
you, if it makes you feel better, keep doing it,” Hemani adds, regardless of
the home remedy you try.
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