Women health

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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