Everyday Home Remedies to Relieve Back Pain 

Everyday Home Remedies to Relieve Back Pain 

Home Remedies to Relieve Back Pain : Back pain is one of the major reasons for doctor’s visits and missed workdays. Over 80 percent of adults experience low back pain sometime during their life, and it can range from mildly uncomfortable to completely debilitating.

We rely on our back for almost every move we make. It carries a great deal of stress and is particularly vulnerable to injury. The area most at risk of injury is the lower back, or lumbar region, because it has the greatest curve and supports most of the body’s weight.

Because the back is a complex network of bones, joints, muscles, ligaments, disks, and nerves, inflammation or injury to any of these parts can cause acute or chronic pain. The most common cause of back pain is improper or heavy lifting or a sudden awkward movement.

Often, back pain will resolve within a few weeks, with or without medical attention. There are numerous drugs that are used to reduce pain and inflammation, but they can cause a range of unpleasant side effects. There are also many natural treatments, including supplements, acupuncture, and chiropractic, that can offer significant benefits for reducing pain and improving healing. /    Home Remedies to Relieve Back Pain

Symptoms

• Pain, aching in the lower or middle back

• Radiating pain to the hips or neck

 Risk Factors

• Arthritis

• Constipation

• Heavy or improper lifting

• Inactivity (poor muscle strength and flexibility)

• Injury (car accident or a fall)

• Obesity and pregnancy

• Osteoporosis (dietary calcium deficiency is the common cause)

Common in women pre-menopausal and post-menopausal

• Tumor or infection of the spine

   What to do / Home Remedies

• Exercise regularly to strengthen your muscles and improve your flexibility. Having strong abdominal and back muscles helps to reduce the risk of injuries and having good flexibility in your hips and legs will take the strain off your back. Walking, swimming, yoga, and stretching are good choices.

• Don’t smoke, as this can worsen pain and prevent healing.

• Wear a back support or brace if you are doing heavy lifting.

• Maintain a healthy body weight to reduce strain in your back muscles.

• Apply cold and then heat your back to soothe sore and inflamed muscles. If you have just strained your back, apply ice (wrapped in a towel) for 10–20 minutes several times a day. Use ice as long as spasms persist. Then you can apply heat using a heating pad or hot water bottle for 20 minutes.

• Use a topical cream, a hot pepper extracts that reduces pain in the nerves.

• When standing for long periods of time, alternate placing your feet on a low foot stool to take some pressure off your lower back.

• If your job involves sitting, use a chair with good lower back support and arm rest. Keep your knees and hips level and use a foot rest.

Medical Treatment

The treatment of back pain depends on the underlying cause. If it is acute pain due to strain or lifting, a short period of rest may help. However, being inactive for longer than that can do more harm than good.

Light activity, such as walking and stretching, can actually speed healing and recovery.

Depending on the cause and severity of your pain, your doctor may recommend physiotherapy. Physiotherapists offer a range of treatments, such as heat, ice, ultrasound, electrical stimulation, and muscle-release techniques, to reduce pain. They also advise on specific exercises to increase your flexibility, strengthen your back and abdominal muscles, and improve your posture. Exercise can prevent pain from recurring.