People nowadays spend too much time sitting in front of the computer or television and do not pay much attention to their posture. Improper posture while standing, sitting or bending can lead to a damaged spine. This is also one of the common causes of back pain. This is a common health problem that affects people of any age group. Elderly people suffer from back pain due to spinal weakness. Correcting your posture while sitting is an important thing to do always.
Spinal health and good posture is necessary in order to avoid pain. Back pain usually disappears in a couple of weeks. But for some people, this condition can be chronic or repeated. The pain can be mild or severe (in the lower back) and can appear anywhere along the spine like neck, lower back or hips.
Back pain is not only caused due to bad posture, but also due to injury or other conditions like slipped disc, whiplash, sciatica, spondylitis, etc.
In this article, we have mentioned about some of the top tips to treat back pain at home. Continue reading to know more on how to relieve back pain at home.
1. Back Exercises: This is natural way to treat back pain at home. There are a lot of exercises that you can follow on a regular basis. These help in reducing the pain and also relieve its symptom like stiffness, tension and soreness.
2. Low-Impact Aerobic Exercises:
Low-impact aerobic exercises are suitable in the case of back pain relief. Aerobic exercises also help in improving the heart rate. These kind of exercises help in improving the blood circulation to the back and also boost the absorbing capacity of the body to the nutrients.
3. Massage Therapy:
Massage therapy is an effective remedy to treat back pain at home. Massaging helps in relaxing the muscles without causing pain and side effects, when compared to muscle relaxants prescribed by doctors. It is one of the best tips to treat back pain.
4. Mindful Meditation:
It was found that 20 minutes of meditation helps in giving a significant relief from back pain. Continuing this helps in reducing the perception of pain in individuals.
5. Get Enough Sleep:
People suffering from back pain are most likely to suffer from insomnia and sleep disorders. This can make back pain turn worse and hence it is recommended to get good amounts of sleep, in order to reduce back pain.
6. Hot And Cold Therapy:
Hot and cold therapy is a natural method to treat back pain at home. Place the hot pack or the cold pack on the affected area to reduce the pain. This helps in reducing the inflammation and also inhibits the nerve impulses that prevent the spasms of nerves and thereby reduce the pain.
7. Hamstring Stretch:
Hamstring stretch helps in treating back pain effectively. If the hamstring muscles are too tight, then the sacroiliac joints and lower back can be stressed. This results in back pain. Hence, hamstring stretch must be done with proper care.
8. Limit Bed Rest:
You need to sleep for 8 hours and also remain active during the day. You will have to limit your sedentary state and try to remain as active as possible during the daytime, which will help in reducing the pain.
9. Develop A Good Posture:
Doing your daily activities with a poor posture can result in back pain. Poor posture can put unnecessary stress and strain on the back muscles. The pressure on the back can increase by almost 50%, if you have a poor posture.
10. Buy A New Mattress:
If your mattress is too soft and sagging, then this can worsen the back pain. Hence, it is recommended to buy a new mattress if this is the case. This will let you know how to relieve back pain at home.
11.Buy A Cushion:
The seats in your car or bay may not help support your back. Placing a cushion on the seat helps in providing the necessary support that you require. This will help in supporting the spine and the core.
12. Sleep With A Good Position:
Sleeping with a good position is necessary to prevent back pain. Bad position during sleep can lead to back pain and also worsen the condition. Avoid sleeping on your stomach, as it can put pressure and stress on the back as you twist your head and neck.