Back pain is one of humanity’s most frequent complaints. It is a common health issue today that affects at least eight out of 10 people. It is a prevalent problem among Americans. In fact, statistics from the American Chiropractic Association (ACA) reveal that at least 31 million Americans experience lower back pain at any given time.
The ACA report also says that:
- One-half of all working Americans admit to having back pain symptoms each year.
- Back pain is one of the most common reasons for missed work. In fact, it is the second most common reason for visits to the doctor’s office (next to upper-respiratory infections).
- As many as 75 to 85 percent of the population will experience a back problem at some time in their lives. In most cases, this pain is mechanical in nature – it is NOT caused by a serious medical condition, such as inflammatory arthritis or fracture.
Some simple home remedies when followed on daily basis can help you reduce your back pain. Top Ten Drug-Free Back Pain Relief Remedies include the following:
Some of the easiest home remedies for back pain treatment are stretches that you can do every day. Keep stretching forward slowly and gently to work the muscles and ease the pain. Another easy stretch that is great for low back pain is to lie on the floor and pull both knees toward your chest, breathing out as you feel the tension in your back.
Fix How You Sit:
Though sitting down for long periods of time may be far worse for you than you realize, you can minimize its impact by sitting properly. Correct posture in a chair means having all the bones in your spine lining up neatly, like a new game of Jenga. This means keeping your feet flat on the floor and your computer keyboard within easy reach so you’re not leaning forward.
Change Your Sleeping Posture:
Sleeping on your back is best. Spending a few nights on the floor with a pillow underneath your feet can really help your back, even if it might be a little trickier to stay sound asleep. If you’re a side sleeper, putting a pillow between your knees can help by allowing your muscles to relax more. If you’re a stomach sleeper, stop it.
Drink Plenty Water:
According to Dr. F Batmanghelidj, author of Water for Health, for Healing, for Life, the simplest cure for chronic back pain is as close as your kitchen sink. Dehydrated muscles can spasm causing pain, says Dr. Batman, and adequate hydration prevents painful muscle cramps. Dehydrated spinal discs cannot vacuum enough water back in to their cores, so they can no longer function as good shock absorbers; but keep them hydrated and they will keep you pain-free. Fatigue caused by chronic dehydration creates poor posture, causing you to shift back and press on nearby nerves causing back pain. Drink enough water and fatigue and pain can be a thing of the past.
Regular Exercises like yoga, aerobic exercises and simple breathing exercises will help to relieve back pain.
Ask for a Massage:
Gently massaging a sore or tense muscle is one of the most effective ways to loosen it up and relieve pain. However, not everyone can afford a personal masseuse when back pain kicks in. So, you might want to practice your come-hither look with your significant other to score your self afree massage. For added benefit, ask your loved one to use some medicated ointment to double your pain-relief.
Epsom Salt Bath:
This is one of the oldest back pain remedies and it is still used because it works. Run a bath as hot as you can stand and add two cups of Epsom salts. Soak for 30 minutes, running more hot water as needed to maintain the temperature. The heat from the bath soothes sore muscles while magnesium absorbed from the salts has anti-inflammatory properties.
Rubs & Ointments:
There are plenty of pain rubs and ointments on the shelves. Some standards include Icy Hot or Tiger Balm. The effectiveness of these medications can vary from user to user, so go with what feels best and suits your needs. Some typical turn-offs with these ointments are the smell and difficulty putting it on your own back. One popular product is Biofreeze, a natural compound with a cooling sensation without the greasy texture. It comes in menthol and non-scented varieties and is available in spray form.
Slow It Down:
Too often, the body’s aches and pains aren’t caused by physical injury, but because we push ourselves too hard. If this is your case, take your time. Schedule some breaks while doing physical activity if your back is hurting or it gets worse when you’re most stressed. Stress also adds to how your body reacts to pain, so the calmer and more relaxed you are, the more your back will thank you. You only get one body, so you might as well take care of it.
Get enough vitamin D from sun exposure daily, as vitamin D helps keep your bones, including your spine, strong. Avoid bending over without supporting your back. Wear comfortable, low-heeled shoes. Women should also refrain from wearing heels all the time. When weight-lifting using your legs, always keep your back straight.
We strongly advise you to try these simple but successful back pain relief alternatives. Not only will they treat the underlying causes of back pain, but they can also spare you from additional harm, unlike pharmaceutical or surgical “Band-Aids.”