1737222649 Back pain is a common cause of absence from work, and it is actually the number one cause of disability worldwide. In fact, experts estimate that 4 in 5 people will experience back pain at some point in their lives. Since back pain is such a frequent condition, it’s also good to know how to manage it. There are many natural options that can provide relief and sometimes help prevent it from recurring. Let’s take a look at some extremely effective remedies.
- Limited bed rest
While it used to be the primary means of repair, bed rest is generally no longer the recommended course of action. Now, the focus of care is often on maintaining your mobility. Bed rest is sometimes helpful when severe back pain makes it difficult to stand or sit upright. So if you do get relief from staying in bed, limit it to a few hours at a time, and avoid it for more than a day or two. Even during bed rest, it is wise to do some light physical activity. Rotate your body regularly, from side to side. Consider flexing and extending your arms and legs. Other practices include shoulder rolls and neck, wrist, and ankle rotations. - Activity therapy
The role of exercise is to build a strong and supple body that is less prone to injury. Also, as you strengthen your muscles, they better support the joints of the spine to reduce joint pain. Exercise can also relieve muscle tension that may be related to your back pain. Another benefit is the release of endorphins, which interact with receptors in your brain to reduce your pain. Of course, the type of exercise you choose depends on your fitness level. Good options for beginners to consider are walking, tai chi, Pilates, and pool exercises, as they don’t affect your joints much. - Increase your fiber intake
Eating foods high in fiber can cause short-chain fatty acids (SCFAs) to be produced when gut bacteria process fiber in the colon. These SCFAs promote a healthy balance of bacteria in your gut. When there is an imbalance, your harmful gut bacteria increase. This condition is called gut dysbiosis, and it’s associated with a higher risk of inflammatory reactions in your body. Persistence of the inflammatory response can be the basis for low back pain to become a chronic problem. - Heat and cold therapy
Researchers have shown that both heat and cold are superior in pain relief. Cold therapy is best used in the acute phase, 48 to 72 hours after injury or illness. Benefits include the following: Reduced inflammation Reduced and prevented swelling Pain-relieving numbing effect: Cold therapy on the back with an ice pack or a cloth-covered cold compress to protect the skin from frostbite. Avoid letting the air conditioner stick to your skin for no more than 10 to 20 minutes at a time. Once your back pain has been on for 48-72 hours, consider heat therapy with a lumbar heating pad. The warmth soothes sore muscles, increases blood flow, which aids the healing process, and relieves stiff and painful joints. When using hyperthermia, be careful not to burn your skin. - Get enough sleep
Pain certainly disrupts your sleep, but it goes both ways. Lack of adequate sleep can lead to increased pain. The Centers for Disease Control and Prevention (CDC) recommends that most adults get 7-9 hours of sleep each night. Another consideration is your body position in bed. Make sure your mattress and pillows provide the proper comfort and adjustment for your back. Your pillow should be supportive enough that your back and neck are at the same level. If you sleep on your side, place an extra pillow between your knees to maintain alignment. - Manage stress
The pain you feel is related to the level of stress you experience. Stress can trigger muscle cramps and tension. There are many ways to reduce stress you can try: Breathe deeply: Take 10 to 20 minutes each day to breathe deeply, inhale and exhale. Mindfulness meditation: There are various techniques, but generally, it involves deep breathing and awareness of your body and mind. You can start by simply sitting in a quiet place for a few minutes. Take a deep breath while focusing on your breath and how it feels to breathe. Pay attention to how your body feels and the thoughts that run through your mind. It is important to observe briefly and not criticize your feelings and thoughts. Progressive Muscle Relaxation: In this exercise, you alternately tighten and relax your muscles, concentrating on one muscle group at a time. You can start with your feet and work your way up your neck and face. Yoga: This type of exercise involves movement through various poses. The focus is on the connection between body and mind. It can help you improve your flexibility and mentally cope with pain. When you want natural ways to manage your low back pain, there are many options.
In addition to those listed above, you can also consider fixes like acupuncture or biofeedback. While many people opt for home remedies, it’s important to consult a health practitioner for severe, chronic, or worsening back pain. If your back pain lasts more than 48 hours or is accompanied by a fever, seek advice from a health professional.