Back pain and natural remedies to reduce it:
Back pain occurs when something is wrong with the bones, muscles, ligaments, or joints of this delicate structure that is the spine and allows you to stand up. Some other conditions, such as a sprain, arthritis, micro-fractures of the spine, or even an infection of the kidneys, can be the cause of back pain as well. Sciatica, low back pain, and upper back pain, these terms will surely speak to you, especially if you suffer from severe back pain.
Back pain affects all of us at some point in our lives, and some consider it to be the pain of the century. From a poor sitting position in the workplace to pregnancy, the way you sleep, or perhaps your lack of physical activity. The causes of back pain are multiple. Natural and relaxing tips exist to lighten the suffering and to make you feel better about yourself. Here we will give you a few, which works the best in treating back pain naturally.
1. Physical activity and spa treatments:
Whether it is cervical osteoarthritis or lumbago, the first key is your willingness to move your body. Regular physical activity adapted to your needs, thus improves your joint well-being. Soft gymnastics, Pilates, yoga, and swimming will be privileged activities that will allow you to de-stress and have the best body posture.
Sulfur thermal waters, whirlpools, and other hot thermal muds will be a perfect complement and will alleviate, for example, your pains linked to osteoarthritis. These activities will result to be more than beneficial for treating chronic back pain.
2. Essential oils:
Who doesn’t like to be pampered? A cocooning session can only do great good for your back. Well-chosen and well used, essential oils have analgesic, anti-inflammatory, and relaxing properties. The most effective essential oils for osteoarthritis, backache, and muscle pain are wintergreens, rosemary, juniper, and lemongrass. Dilute one or two drops of any essential oil of your choice in vegetable oil. For example, grape seed oil, sweet almond oil, or avocado kernel oil. Apply the mixture to the neck and back by massaging or drop a drop of essential oil in a hot bath.
Lavender, whose properties would also be very effective in fighting depression, is appreciated for its sedative effect as it puts the nervous system to sleep. Peppermint has anti-inflammatory properties. You can also make your preparation by mixing 15 ml of arnica extract and five drops of essential oil from each of the following plants: bay leaf, camphor rosemary, eucalyptus, wintergreen.
Massages with essential oils help relieve the pain caused by the pinching of the sciatic nerve. So don’t deprive yourself!
3. Pay attention to your diet:
With every passing day, the number of people suffering from back pain is incredibly increasing. So, it is crucial to take care of your diet because certain foods will promote pain, while others will help soothe them. Limit acidic and pro-inflammatory foods that promote inflammatory flares and clog the joints. Bet on a diet rich in fruits and vegetables, legumes, and whole grains, but low in refined sugar and animal products such as dairy products, fatty meats, cold meats, and eggs.
4. Ice first, heat next:
Ice is an excellent pain reliever. It temporarily blocks pain signals and helps in reducing swelling. Several times during the day, apply a bladder or ice pack wrapped in a towel to the painful area for 20 minutes or less. You can also use a packet of frozen peas or corn. During the first days of treatment, apply ice as often as necessary. After that, you can use this treatment after an exercise session or other physical activity.
After 48 hours, switch to moist heat for stimulating blood circulation and relieve painful spasms. Dip a towel in the bowl of hot water. Wring it out, and then fold it back. Lie on your stomach, sliding cushions under your hips and ankles. Apply the towel to the painful area, cover it with plastic wrap, and put over a heating pad set to medium temperature. Do this treatment for 20 minutes or less and repeat it three or four times a day for a few days.
In case of low back pain, a hot water bottle, or a heating blanket on the painful area will provide a feeling of relaxation. However, the effect is brief. So, experts recommend it, especially before sleeping.
5. Sleep the best way:
We spend a third part of our lives sleeping, the ultimate wellness solution to combat spiritual and physical depression. It is why we must get used to adopting positions that respect the natural curvature of our back. The ideal sleeping position is that of the “gun dog” when we are lying on the side.
Moreover, the choice of mattress is fundamental for bedding. Use firm mattresses and flat pillows. Above all, avoid sleeping on your stomach, as this position increases the risk of back pain and stiff necks.
6. Always more plants:
There are many other herbs used in herbal medicine that are beneficial for relieving back pain. White willow bark, nicknamed “vegetable aspirin,” is indicated for the management of osteoarthritis of the back. The European Medicines Agency recognizes its therapeutic benefits.
Valerian also acts effectively against back pain because it has muscle relaxant (it relaxes muscles), analgesics (it soothes pain), and anti-inflammatory properties. These two plants are administered orally, in the form of a capsule or liquid extract. You can also ask a professional for dosage advice.
A few physiotherapy sessions allow you to strengthen the back muscles and make your spine more flexible. Physiotherapists offer specific exercises depending on the area being affected, the cause responsible for the pain and its intensity.
Yoga is often recommended for people with sciatica or low back pain. This discipline causes contractions of the muscles that cause pain and increases the elasticity of the spine. Also, it releases stress, which often plays a role in our physical pain.
9. Focus on swimming:
Swimming is the sport par excellence to treat back pain. The backstroke is the ideal swim because it corrects deformations while contracting the trapezius and dorsal muscles. The crawl can be practiced, but with more caution, because of the rotations made with each movement of the arm.
10. Adapt your posture accordingly:
The best posture is the one that is the least demanding for the back. Stand up, distributing your body weight evenly on both feet. Tilt your pelvis forward then backward, exaggerating the movement. Then determine the most comfortable position. Continue the exercise by passing each of the parts of your trunk in turn. First, your waist region, then your chest, and finally, your neck and shoulders. At each of these steps, determine the most comfortable posture. It is the one you should adopt when you are standing, walking, starting, or ending an exercise.
11. Get up on the right foot:
Before getting up every morning, put yourself on your back, and slowly stretch your arms over your head. Gently bring each of your legs to your chest. To get up, turn on your side. Put your knees on the edge of the bed. Use your arm to straighten up while you let your legs hang down. Once standing, put your hands on your buttocks and lean back very slowly to stretch your spine.
Doing this and adopting this way of getting up every morning can help significantly in getting rid of back pain over time.
12. Get a massage:
Ask your partner or friend to massage the painful area of your back. You can also use a cream or ointment to relieve back pain. But make sure to use it with caution, as topical products usually cause skin irritation after a number of applications. You can also ask your friend or your partner to massage your back with an improvised device, consisting of a few tennis balls enclosed in a long sock. It will be enough for him to roll it gently on your back. It is a reflexology method and works great for relieving back pain.
13. Apply a chili cream:
Liniments containing capsaicin, a substance that gives hot pepper its spiciness, are found in pharmacies. When you apply it to the skin, it depletes the reserves of substance P, a chemical neurotransmitter. Researchers have found that substance P is essential for transmitting the pain signal to the brain. When there is less in circulation, the pain is necessarily less intense. Look for a cream or ointment with a capsaicin content of 0.075% or 0.025%. However, you will have to be patient as it can sometimes take a few weeks before this type of product gets its full effect. Discontinue use if your skin is irritated.
14. Take 500 mg of bromelain three or four times a day:
This pineapple-derived enzyme stimulates circulation, reduces swelling, and helps the body to absorb the byproducts of inflammation. Get a product with content between 1200 to 2400 UCL (milk coagulation units) or between 720 and 1440 UGD (gelatin dissolution units). To prevent this enzyme from acting on your intestines rather than your muscles. Wait at least an hour after a meal before taking it.
15. Take one 250 mg valerian capsule four times a day:
Researchers claim that this herb interacts with receptors in the brain that cause a sedative effect. Although sedatives are generally not recommended, valerian is much less potent than pharmaceuticals. (You can also prepare a valerian herbal tea, but the powerful smell of this plant, reminiscent of socks soaked in sweat, is rather off-putting. The capsules do not have this drawback.)