Today, Back pain has become a common health issue for many. Studies revealed that at least 8 out of 10 people are suffering from back pain. Sitting for long hours, accidents and sport injuries are the main causes of back pain. Prolonged sitting also increases the risk of weight gain, obesity, nerve problems and various debilitating diseases.
Though there are many medications for back pain, their effect is temporary and do not result in permanent cure. And, painkillers often come with risks. So, the best thing you can do to get relief from back pain is by changing your lifestyle. Below are the few ways through which you can alleviate this problem naturally.
How to Relieve Back Pain Naturally?
There are many safe and effective alternatives to painkillers for back pain. The following is the list of things that are recommended for back pain:
Chiropractic Care is one of the best treatments for back pain. This puts a stronger emphasis on the body’s innate healing wisdom and works well without the need of any drug and surgery. In this health system, bones are pushed into place. You need to approach qualified chiropractic, naturopathic physicians and osteopathic for this since they have years of experience in musculoskeletal disorder management.
Many studies have shown that chiropractic management is much safe and less expensive than allopathic medical treatments and gives good results for low-back pain. Besides addressing spinal misalignment that might cause back pain, Chiropractic Care also prevents and treats deeper dysfunctions in your body.
Regular exercise helps strengthens the muscles of spine and reduces back pain. It is highly recommended to stand up and do some exercise at your desk to offset the negative effects of sitting. It is better to have a walk and stand for at least 10 minutes for every hour. Walking at least 10,000 steps a day in addition to regular fitness exercise can help you fix your problem. Getting a reliable fitness tracker can help you track how much you can walk each day.
Foundation Training is one of the best back pain exercises that strengthens and improves your body posture and address the root cause of lower back pain. This exercise will focus on your core including your glutes, hamstrings and adductor muscles. Every exercise of foundation training lengthens the front of your body, improves flexibility and strengthens the back of your body. This exercise can counterbalance the effects of frequent and prolonged sitting that may result in back pain.
Egoscue consists of a series of stretches and special exercises that help restore your muscular balance and skeletal alignment. “The Tower” is the most simple and best exercise in which you need to lie on the floor and allow your pelvis and thoracic spine to relax. This exercise will help in treating chronic low back pain.
Massage is another simple strategy that not only cures back pain but anxiety as well. It releases endorphins that help induce relaxation, relieve pain, and alleviates stress. It also reverses the effects of stress by lowering your heart rate, respiration, metabolism and brings blood pressure under control.
In addition to these strategies, other tips that help reduce back pain include:
- Consuming animal-based omega-3 fatty acids,
- Minimizing the intake of sugars (especially fructose) & grains,
- Balancing vitamin D & K2 levels
- Ground yourself
These simple yet powerful back pain relief techniques can treat the underlying causes of back pain without any side effects. One can try out these techniques for faster relief for back pain.