Majority of the people in the United States at some point in their lives are affected by lower back pain and this has been one of the many reasons people abscond from work or visit the doctor. It has been reported that over 80 percent of Americans will experience low back pain, and annually, this health issue cost the US government a huge sum of $100 billion mainly due to lost wages.
In this article, we put together some natural ways to get relief from low back pain. The fact remains that additional research is required prior to the recommendation of any of these natural ways of treating low back pain. Each of these natural remedies performs different roles; some may provide relief for mild to moderate low back pain, mostly when they are used in tandem with a comprehensive treatment plan.
In the event that you have decided to use alternative drugs for low back, it is important to consult your doctor first. Care must be taken as self-treatment together with alternative medicines and
avoiding or delaying standard care can cause danger to your health.
Below are 7 ways you can take care of your lower back pain naturally:
1. Exercise to move your muscles
One of the ways to relief pain via exercise is by engaging in water exercises. Though there can be some difficulties when rising up and move when you suffer from low back pain. But a short walk, water exercise and other low-impact activities among others can often help alleviate low back pain. The role performed by exercise includes loosening tense muscles and releasing endorphins, the natural brain painkillers. You can also put into consideration taking part in daily exercise program, including strength training and stretching, as they help in keeping the muscles flexible and strong. Finally, regular exercise can prevent future occurrence of low back pain due to tight muscles.
Yoga, an old exercise is known for the role played in creating balances in the body through different asana (pose) that develop flexibility and strength. A number of researches have shown that taking up a yoga practice can assist in alleviating low back pains.
According to a study published in 2011 in Clinical Rheumatology, the researchers reviewed seven clinical trials that examined the effects of yoga in patients with lower back pain. Of these studies, five suggested that yoga resulted in a significantly greater reduction in lower back pain than conventional care, education, or conventional therapeutic exercises.
3. Try oil and ointments to relieve pain
There are many pain rubs and ointments which are made specially to relieve pain; this pain relieving is achieved by blocking the sensation. A typical example is creams containing capsaicin which can desensitize the pain channels in the affected area. Below are the lists of few other ingredients that you can find in topical creams:
- ketoprofen (Diractin)
- ibuprofen (Nurofen or Dolgit)
- diclofenac (Voltaren)
- lidocaine (Lidoderm)
- Brazilian arnica
It has been shown by researchers that topical drugs can be as effective as oral medications. A number of them worked much better than placebo. These medications can be in the form of gels, creams, patches and more. Another study also showed a reduction in pain when people applied essential oil of lavender or fat made with cayenne peppers with acupressure.
Other brand standards are Icy Hot or Tiger Balm. Each of the brands works in different ways and also the side effects of each brand can vary from user to user. Irritation of the skin with certain marks may occur. Be sure to make a patch test (apply a small amount and wait for 24 hours to see if there is any side effect) before you make a complete application.
4. Massage can help painful muscles
By opting for a gentle massage, a sore or tense muscle is one of the most effective ways to loosen it up and alleviate pain. A study has proved the effectiveness of massage therapy when used with
traditional treatment. They help to;
- reduce back pain
- improve the function of the back
- reduce the use of anti-inflammatory drugs
- reduce time spent on bed
It was also revealed that there is no palpable difference between relaxation massages and structural massages; however, structural massages are expensive.
Do not forget to ask for a massage from a partner or close friend if the price is a problem. You can also ask them to use medicated ointment for additional pain relief.
5. Take a relaxing bath of Epsom salt
The effectiveness of Epsom salt or magnesium sulfate is attributed to their ability to get into the skin and into the sore muscles. All you need is soaking for about 20 minutes which will help relieve sore back muscles, especially after exercise.
Care must be taken when bathing with an Epsom salt, as you must make sure the water is hot. Hot water can cause swelling of the muscles, and cold water on the other hand can cause cramping.
An additional advantage of Epsom salt is that it is excellent for the skin. Epsom salts can remove dead skin cells, soften the skin and reduce itching.
6. Set a good sleeping pattern
Spending several nights on the floor with a pillow under your feet can really help your back, although it may be a little harder to stay awake. If you sleep side-by-side, placing a pillow between your knees can help your muscles relax more.
Avoid sleeping on your stomach as it can be bad for your back. If it’s the only way to fall asleep, you can place pillows underneath the abdomen and pelvis floor to prevent back pain as recommended by Mayo Clinic.
7. Stay off from bad habit.
It has been found that smoking can increase the risk of spinal osteoporosis and many other bone problems. Osteoporosis can lead to compression fractures of the spine. According to recent studies, it was discovered that individuals that smoke have a greater chance of developing lower back pain compared to non-smokers.
Sleeping Positions That Reduce Back Pain
Watch Video To Prevent and Alleviate Back Pain: