Best Home Remedies for Back Pain: Advice from a Physical Therapist

Chronic back pain may be frustrating and prevent you from going about your daily routine. The likelihood of experiencing low back pain at some point in life is high; 84%. Nevertheless, back discomfort isn't necessarily something you can just live with. Many home remedies exist for relieving back pain. Herbal treatments and massages are also included. If you're experiencing back discomfort, keep reading to learn some techniques for relieving it.

To Reduce Discomfort, try Using Oils

There are several pain ointments and rubs available for topical application that work by reducing or eliminating pain perception. Capsaicin creams, for instance, work by blocking the nerve receptors in the skin that register pain. Topical creams may also include the following ingredients −

  • ibuprofen (Nurofen or Dolgit)

  • ketoprofen (Diractin)

  • lidocaine (Lidoderm)

  • diclofenac (Voltaren)

  • comfrey

  • cayenne

  • Brazilian arnica

Icy Hot and Tiger Balm are two more well-known, trusted brands. Each brand has the potential to provide varying degrees of efficacy and toxicity depending on the individual using it. The skin may react negatively to certain brands. Before fully applying, running a patch test is a good idea (spread a small quantity and wait for a day to see if any reactions occur).

Tense or Painful Muscles Might Benefit From a Massage

Gentle massage is one of the most effective methods to loosen up and reduce discomfort in a stiff or strained muscle. Researchers discovered that when added to conventional care, massage significantly improved −

  • Improves function of back

  • Reduces back pain

  • Minimizes days in bed

  • Lessens the use of anti-inflammatory medications

Interestingly, they discovered no difference between relaxation and structural massages, although the latter is often more costly.

If you can't afford to have a massage professionally, try asking your significant other or a close friend instead. They may also apply a medicinal ointment to your wounds to help with the discomfort.

What to Eat for Back Pain Relief

Just a small amount of reliable research suggests that an alkaline diet may alleviate lumbar discomfort. Eat fewer acidic meals; that's the basis of the alkaline diet. Meals cultivated in more acidic soils may have lower calcium, magnesium, and potassium levels.

Herbal supplements and medicines have also been utilized to alleviate back pain. According to research, the following herbs are more effective than a placebo for reducing back pain.

Willow bark: 120mg-240mg daily

Devil's claw: 50mg-100mg daily

Consult your doctor first before beginning any herbal treatment. These might have unwanted side effects or conflict with the medicines you're already taking.

A few Stretches That may Help Your Symptoms

Those who suffer from chronic low back pain might benefit from exercising. These may prevent further injury and help your muscles recover. As an example of activities that have been shown to alleviate symptoms, consider −

  • standing backbends

  • walking on flat ground

  • press ups

  • Cobra pose

Tense muscles may be relaxed, and weaker muscles can be strengthened by stretching. While stretching, take each step slowly and carefully. While doing a stretching exercise, if you feel any discomfort, stop doing it.

According to single research, yoga has shown to be just as beneficial as physical therapy exercises in alleviating back pain. Back discomfort may be alleviated with the help of yoga's various stretching practices.

Relax with an Epsom Salt Bath

Magnesium sulfate, or Epsom salt, penetrates the skin to relieve muscular pain. Relaxing in a hot tub for 20 minutes might help relieve back pain, particularly after a workout.

It's best to use warm water while having an Epsom salt bath. Muscles may enlarge in response to hot water and cramp in cold water. A comfortable range for those with arthritis is between 33 and 38 degrees Celsius (92 and 100 Fahrenheit). If you have cardiac issues, you shouldn't expose yourself to temperatures greater than 104o Fahrenheit (40o Celsius).

A tennis ball, or a rubber ball of comparable size, may be added to the tub to further increase the relaxing effects. Place it on your mid- or lower back and rock from side to side. Like a back massage, this has the effect of relaxing your muscles.

Epsom salt is excellent for the skin as an extra bonus. Dead skin cells are removed, the skin is smoothed out, and itching is reduced thanks to the emollient properties of Epsom salts.

If you want to ease your back Discomfort, Adopt a more Upright Stance

Sitting over long periods may do more damage than you think. If you keep your posture straight, the effects will be lessened. All the vertebrae in your spine should be straight, like a stack of bricks, when you sit on a chair. Avoid slouching by sitting up straight with your feet level on the floor and your keyboard within easy reach. It's all a part of good ergonomics in the workplace.

Adjust How You Sleep

Even though falling asleep may be more challenging, sleeping on the floor with a pillow under your feet may benefit your back. Those who sleep on their sides may find that placing a cushion between their knees aids muscular relaxation.

Stomach sleeping has been linked to back pain. Obviously, if this is the only way you can go to sleep, A cushion beneath the lower abdomen and pelvis has been suggested for reducing stress on the spine.

When Should you see a Doctor?

Back discomfort is generally treatable at home, but some signs indicate you should see a doctor. To name a few of them −

  • pain lasts longer than 1.5 months

  • additional stomach pain

  • pain that wakes you up at night

  • pain that gets worse, even after at-home treatments

  • pain accompanied by weakness, tingling, or numbness in the arms or legs.

While using prescription medicines for severe back pain, reading and following all label directions is essential. There is a possibility that these drugs may cause more excellent long-term adverse effects. Opioid drug use is associated with increased back surgery rates, according to the National Safety Council.

You should schedule an appointment with your doctor when back pain becomes unbearable. You may get assistance to improve your mobility and lessen the number of days you experience discomfort.

Updated on: 31-Mar-2023


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