Do you suffer from back pain? No matter how painful it is, you are in the company of millions of people. Up to 80% of adults experience back pain at least once in their life.
Back pain can affect your plans or even interrupt your day. However, it is not always something you can ignore or expect to resolve automatically.
Fortunately, several home remedies for back pain are available for you. Just have a look at how red light therapy relieves back pain. You can also apply cold or heat therapy to treat your pain.
Read on to explore these 5 home remedies for back pain.
5 Proven Home Remedies For Back pain
1. Get Enough Sleep
Research shows that sleep disorders can worsen pain. Lack of sleep can also affect the amount of pain a person can tolerate, according to another study. An uncomfortable mattress, the wrong size pillows, or only lack of sleep could lead to back pain.
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An adult person needs 7-9 hours of night sleep, according to the National Sleep Foundation. Good comfort and good back alignment are essential for quality sleep and to avoid back pain in the morning. Make sure the pillow is strong enough to keep your back and neck straight. People who sleep on their sides should put an additional pillow between their knees.
You should consult a doctor if you are suffering from a lack of sleep. Sleep disturbances are often treatable. Adequate rest can help ease pain and can improve a person’s overall health.
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2. Keep Stretching Your Body
Stretching is a wonderful way to start the day, even before you get up from bed! Lying on your lower back, sluggishly stretch your arms over your head to get up your upper back. Hold the position for several seconds.
Get your hands back to the previous position. Then, one leg at a time, bend the knee and bring the bent knee towards the chest (provided that this does not cause discomfort in the back). If possible, gently squeeze your knee towards your chest and embrace it for a few seconds.
Then put your foot back on the mattress and flatten your leg by stretching your foot forward. Repeat with the other leg. Remember that stretching should be gentle, never painful. Do not do any of this in the event of a sting or pain.
Finally, to get out of bed, turn to the side facing the edge of the mattress. Use your arms to position yourself straight, where you can move your legs over the edge of the bed. Get up slowly and breathe deeply. Aaah!
3. Use Light Therapy: It Really Works
Healing through the use of heat is one of the first therapeutic modalities. In addition to hot packs and heating pads, the development of transcutaneous electrical stimulation in 1975 by Melzack sought to create a hot therapy treatment for chronic pain using electrical stimulation. This treatment paved the way for the development of infrared therapy with LED technology.
Studies have shown that LED therapy is beneficial in reducing pain. A randomized controlled trial published in Pain Research and Management found that the application of infrared technology using LED envelopes significantly reduced pain in patients diagnosed with chronic back pain.
Not only that, but infrared pain therapy has proven to be a safer alternative to other heat therapy devices, as there is little risk of dangerous skin changes or thermal injury. When the infrared LED light is used for therapeutic purposes, it penetrates deep into the muscle tissue of the body.
As a result, the treatment is absorbed by the mitochondria, the energy or power of the cell, causing an increase in metabolism in the collective cells. This triggers the recovery process by which healing is stimulated in the muscles, bones, skin, and subcutaneous tissue. Accelerating the healing process not only relieves pain faster but also helps reduce inflammation by improving local blood circulation and eliminating muscle spasms.
4. Apply Cold and Heat Therapy
The combination of cold and heat therapy makes an excellent home remedy for back pain. When your back pain is severe and occurs due to a direct injury, use cold treatment first. Dropping the body temperature helps constrict the blood vessels, lessen swelling, and reduce inflammation.
When the inflammation is diminished, apply heat therapy. When you apply heat, it improves soft tissue flexibility, muscle movement, and general back function. Local heat stimulates blood circulation in the lower back, which in turn provides healing nutrients to injured tissue.
It is also recommended that you continue to use thermotherapy for several hours or days to advance tissue healing and avoid recurrence of pain.
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5. Avoid Prolonged Static Posture
This is the last but most essential one of the 5 home remedies for back pain. It is significant to pay attention to the joints and muscles of the spine and hip. Avoid fatigue and stress on these joints by following simple tips, such as:
- Avoid sitting excessively or consider using a standing desk while working. When you continuously sit for hours, the pressure on your spinal discs increases. Try to stand up every hour and stretch your body or walk a short distance to remove the load from your discs.
- Check your posture and adjust the alignment of your neck, shoulders, and back to avoid straining your spine. Poor unsupported posture can lead to various back problems, causing or increasing pain.
- Rotate activities to prevent the same set of muscles and joints from getting too tired. For instance, if you are standing and working for a while, consider moving to another activity where you can sit. You can get back on your feet once your muscles and joints have had a chance to relax.
- When you have an outbreak of symptoms, consider less aggressive activities, such as reading a book, listening to music, or doing crafts. These activities can help distract your mind from pain and let your back take a rest at the same time.
Finding the right home remedy for back pain is usually a trial and error process worth exploring different approaches. Try these natural pain relief strategies for your back pain and see what works best for you. Severe pain that is not relieved by personal care should be evaluated by a healthcare professional for an accurate diagnosis and treatment plan.