Back pain is a ubiquitous condition that affects approximately 80% of people around the world at least once in their lifetime. But don’t panic – many home remedies within your reach can help you get relief from back pain.
Since the majority of body movements involve the spine and back muscles, they are highly vulnerable to wear and tear, strains, and misalignments – which in turn lead to back pain.
Take note that if you’re suffering from chronic back pain, you should consult an experienced orthopaedic specialist in Singapore. This condition not only limits your movements but also reduces your quality of life significantly.
Here are 8 of the most common home remedies that can help relieve back pain, allowing you to live your life to the fullest:
Alleviate back pain with exercise
It can be hard to get your muscles to move when you’re suffering from back pain.
However, you can still engage in a low-impact activity like water exercise, yoga, or a short walk to get relief. Stretching and strength training can also reduce stiffness and provide flexibility.
Exercise relaxes the stiff muscles in your body. By releasing the natural pain killers of the human brain (known as endorphins), exercise lowers back pain and makes you feel better.
Get immediate relief by applying cold and hot bags
Ice packs offer instant relief when you experience a strain or injury. Inflammation can be reduced when you put an ice pack directly onto the affected area after wrapping it in a towel. The numbing effect brings about immediate relief to intense back pain.
There are specially designed cold packs available nowadays. In order to safeguard your skin from frostbite, you can use a bag of frozen vegetables covered with cloth. When it comes to applying ice, ensure that you keep it no longer than 20 minutes at a stretch.
Tense, strained, or painful muscles can be loosened with a heating pad or hot water bottle. Many people also use a hot cloth bag containing uncooked rice. Check the temperature before applying a heating pad (to avoid nasty burns).
Practice different types of stretching exercises
If you stretch your body correctly, you will be able to control back pain. A stretching exercise needs to be done for at least 30 minutes to optimize its effects. The most common stretching exercises for back pain include touching the toes, cobra pose, cat-cow pose, and child pose.
Use quality creams to lower pain
There are many different types of creams available in online stores and pharmacies.
If you’re seeking immediate relief, you should buy a cream that contains capsaicin. To achieve a temporary cooling effect, creams containing menthol are a good choice.
Pay attention to your shoes and change ill-fitting ones (ASAP) if they do not provide the best support.
Certain footwear like high heels and very flat shoes disturb the natural alignment of the body and lead to back strain and neck pain.
If you experience back pain, check your shoes and replace them if needed with the help of a foot specialist or podiatrist.
Introduce changes in your workstation and improve body posture
When you’re at work, you need to ensure that you are maintaining a good body posture. Slouching makes your body posture ridiculously problematic and leads to back pain over time. You can improve your workstation by using ergonomics!
If your work involves performing heavy-lifting tasks, focus on squatting and utilizing your legs instead of applying pressure on your back to get the much-needed support.
Never compromise on sleep time and quality
Many studies reveal that inadequate sleep or sleep disturbances aggravate back pain. Furthermore, sleep issues negatively impact the pain tolerance level of an individual. Experts recommend 7 to 8 hours of sleep at night for an adult – if you’re not getting this much sleep, do something about it.
You also have to be careful when it comes to choosing mattresses and pillows. The quality of the bedding affects sleep quality considerably and may result in back pain. You should buy a mattress that provides the best comfort and helps you maintain the correct body alignment.
Make use of smart techniques to control stress
Stress makes you highly vulnerable to aching spasms and muscle tension on the back.
If you experience back pain as a result of a traumatic event or prolonged stress, you should adopt relaxation techniques like deep breathing, guided imagery, yoga, mindfulness meditation, and progressive muscle relaxation to get relief.
While home remedies offer excellent relief from back pain, this relief may only be temporary. In order to get rid of back pain for the long haul, you should consider making prominent changes to your lifestyle. However, if you’re experiencing severe or debilitating back pain that doesn’t improve despite your attempts, consult an orthopaedic specialist as soon as you can.