According to the American Chiropractic Association, approximately 31 million Americans experience lower back pain at some point in their lives.
In fact, back pain is one of the most commonly experienced health issues. It is usually triggered by improper body posture, physical inactivity, osteoporosis, obesity, emotional or psychological stress, and an irritation or compression of a nerve. This type of pain can also be caused by some internal diseases such as blood clots, infections, and kidney stones.
Moreover, the structure of the back is complex since it is composed of joints, bones, muscles, and ligaments. As a result of this, you can very easily irritate, rupture, and sprain the inner workings, which make the back supportive and strong.
Unfortunately, a lot of Americans reach for painkillers whenever they experience pain. By taking painkillers they alleviate the pain, but do not address the root cause of the problem. However, the long-term use of these medications can result in ulcers, liver and kidney damage, and may worsen problems with blood clotting, as well.
The good news is that you can prevent and treat your back pain without having to take medications.
Addressing the Underlying Cause of the Pain by Making Certain Lifestyle Changes and Using Some Proven Home Remedies Can Provide Pain-Free Life:
– Massage Therapy
As you probably know, a massage brings instant relief to painful areas. Furthermore, research has shown that massage therapy offers beneficial effects in the treatment of back pain. Specifically, a study involved low back pain patients who received massage therapy for half an hour 2 times a week within a period of 5 weeks. The patients reported improved sleep, less pain, and less anxiety and depression.
– Exercise Therapy
Most people think that inactivity and bed rest are the best therapies for treating back pain. However, you can significantly strengthen your spinal muscles and decrease back pain by being physically active.
An internist at the University of North Carolina in Chapel Hill, Dr. Tim Carey, explains that unlike medication or physical therapy treatment, most doctors don’t consider exercise a treatment. Unfortunately, we’re a medication-oriented society because medications are easy to take as well as easy to prescribe.
In addition, a physical therapist and health researcher at the University of Sydney in Australia, Chris Maher, notes that what most people do not understand about the back is that the more they exercise, the greater the possibility to keep it fit, strong, and pain-free.
According to a study, back pain sufferers who underwent specific exercise treatment of the spinal muscles for 10 weeks were able to perform tasks and hold static postures that previously aggravated the pain. So, the researchers concluded that the exercise treatment is far superior to commonly prescribed treatments.
You can prevent and treat your back pain safely and effectively by practicing the following yoga poses: bridge pose, cat pose, cobra pose, and triangle pose. According to research, the regular practice of these yoga poses can decrease the severity of chronic low back pain, improve mental health, increase serotonin levels, and fight sleep problems. What’s more, the recent study has proven that Iyengar yoga can also decrease the severity of back pain.
Acupuncture is a commonly used Chinese practice for providing back pain relief. It includes inserting needles into specific body points to improve the flow of energy. According to a study, acupuncture applied to the most painful back point provided instant pain relief after a single stimulation in patients.
– Cold Therapy
The therapy has become increasingly popular in the treatment of back pain. Additionally, it includes cold whirlpools, ice massage, or ice packs. All these treatments can significantly bring down the temperature of the tissues and skin, thus reducing the activation of the pain receptors across the body known as nociceptors. These pain receptors are responsible for carrying pain signals to the brain. What’s more, cold therapy can also reduce inflammation, blood flow, tissue metabolism, and alleviate muscle spasms.
– Salt Therapy
Are you familiar with the fact that Epsom salt offers excellent therapeutic properties for treating back pain? Epsom salt is composed sulphur and magnesium, which can be easily absorbed into your body. That’s not all, you should add some Epsom salt along with a few drops of lavender or ylang ylang essential oil in your bath water to enhance blood circulation, soothe nerves and muscle spasms, and alleviate pain.
- Fishman, Loren. ˮHealing Yoga: Proven Postures to Treat Twenty Common Ailments—from Backache to Bone Loss, Shoulder Pain to Bunions, and Moreˮ;
- Nicholson, Sherwin. ˮLow Back Pain Program: Effective Targeted Exercises for Long Term Pain Reliefˮ;
- Gokhale, Esther. ˮ8 Steps to a Pain-Free Back: Natural Posture Solutions for Pain in the Back, Neck, Shoulder, Hip, Knee, and Footˮ;