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Home remedies for back pain: A Back Pain Survival Guide

Most people will experience back pain at some point in their lives and find it hard to deal with the pain. Back pain is a very common problem, and it can be caused by many things, such as:

  • An injury, such as a muscle strain or sprain
  • Poor posture
  • Obesity
  • Stress
  • Repetitive motions, such as those often used in jobs that involve manual labour

 

Listen to Your Body

The first rule in caring for your back is to listen to what your body is telling you. If you are feeling acute (short-term) pain, take a break and rest. That’s right, seriously consider resting or taking time off from the activity that brought on the pain. For example, if you recently got into a car accident and are now feeling pain when you move your neck, take a break from driving. If you are experiencing back pain after shovelling snow, take a day or two off to rest.

Ice and Heat Therapy

When it comes to treating back pain, ice and heat therapy are two of the most popular methods. Ice can be used to treat acute back pain, while heat is preferred for chronic (long-term) pain. Ice therapy can reduce inflammation and ease muscle spasms. Though ice packs are most commonly used at home, you can use bags of frozen vegetables if an ice pack is out of reach. Heat therapy may also help by loosening tight muscles and warming the area around the spine, which can reduce pain. If using heat therapy, be sure to use a heating pad that has a moist cloth over it to avoid burns.

Exercise

When it comes to treating back pain, exercise is one of the most important things you can do. Exercise helps keep your body strong and flexible, which reduces the risk of injuring your back. It can also help relieve pain and improve function. However, it is important to start slowly and increase the intensity of your workouts gradually. Consult with your doctor or physical therapist before starting a new exercise program.

Natural remedies for back pain and inflammation

Since the issue is pretty common, back pain treatment at home should be known to provide instant relief.

1. Turmeric is a popular spice that has been used in cooking and medicine throughout Asia for centuries. It contains curcumin, an antioxidant shown to reduce inflammation of the back and other joints. Add some turmeric to your favourite Indian or Asian dish or make a tea out of it:

2. Peel fresh ginger and chop it into small pieces (no more than an inch long each), then grind it in a mortar and pestle or with the flat side of a large knife. Place ginger powder into a mug, pour hot water over it, and let it steep for 10 minutes. Strain out the ginger pieces (or leave them in) and enjoy!

3. Garlic is also anti-inflammatory and has been shown to help with pain relief. You can take garlic in supplement form or eat it fresh. Try roasting a head of garlic and spreading it on toast, adding it to soups or stews, or blending it into a smoothie.

4. Fish oil is high in omega-3 fatty acids, which have anti-inflammatory properties. Take 1,000-2,000 milligrams of fish oil per day to help reduce inflammation.

5. Bananas are a good source of potassium, which can help relieve muscle pain. Eat a banana or add one to your breakfast cereal or smoothie.

When it comes to treating back pain, it’s important to find what works for you. If one remedy doesn’t seem to be working, try another. With a little trial and error, you should be able to find relief from your back pain.

Lower back pain treatment at home

People often suffer from Lower back pain, so we have curated a list of home remedies for lower back pain.

  • Apply heat to the painful area. Use a heating pad, a hot water bottle, or a warm compress. The heat helps relieve pain and relaxes tense muscles. Heat pads should be held for up to 20 minutes at a time.
  • Take an over-the-counter non-steroidal anti-inflammatory medication such as ibuprofen (Advil, Motrin) or naproxen (Aleve).
  • Apply ice to the painful area. Icing helps reduce swelling and pain. Place a cold pack, ice cubes, or a bag of frozen vegetables on the area for up to 20 minutes at a time.
  • Get plenty of rest. When you’re in pain, your body needs time to heal.
  • Exercise regularly. Exercise helps keep your body strong and flexible, which reduces the risk of back pain.
  • Try a natural remedy. Turmeric, ginger, garlic, and fish oil are all anti-inflammatory and may help relieve pain.
  • Stay hydrated. Drink plenty of fluids, especially water, throughout the day.
  • Consider seeing a doctor if the pain is severe or lasts longer than three days. Your doctor may prescribe medication or physical therapy.

 

How can upper left side back pain be prevented?

Do not sleep on the stomach, as this will put pressure on the upper back and shoulders. Lying face-down with arms outstretched can also lead to a pinched nerve in the shoulder. When sleeping, use a pillow that is thick enough to support your neck but thin enough for you to breathe deeply while resting comfortably on your side.

Upper left side back pain home remedies

  •  Place ice on the area for 10 minutes.
  •  Drink plenty of fluids and get plenty of rest.
  •  Try gentle stretches and exercises.
  •  Get regular chiropractic care for upper right side back pain
  •  Exercise regularly. Exercise helps keep your body strong and flexible, which reduces the risk of back pain.
  •  Try a natural remedy. Turmeric, ginger, garlic, and fish oil are all anti-inflammatory and may help relieve pain.

 

Back pain is one of the most common health problems today. So, it’s important that you learn how to treat back pain naturally at home. The remedies above are a good starting point – but remember, find what works for you. If one remedy doesn’t seem to be working, try another! With a little trial and error, you should be able to find relief from your back pain.

 

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