Home remedies for fast back pain relief

source : google gifs

Back pain is a common problem that can interfere with a person's work and personal life. Fortunately, many home remedies exist to help relieve bothersome back pain.

Lower back pain is a widespread problem, causing more global disability than any other condition. Up to 80 percent of adults will experience low back pain at least once in their lives.

People can also experience pain in other areas of the back, including the middle and upper back.

The back muscles and spine support much of the body's weight. A person uses the muscles for everyday movements, including sitting, standing, and walking.

Over-the-counter pain medications, such as ibuprofen or acetaminophen, may help relieve pain. For those who wish to try home remedies, some of the following treatments might help:

Exercise to get muscles moving

source : google

It can be challenging to get up and move when back pain strikes. However, a short walk, yoga, water exercise, or another low-impact activity can often help alleviate back pain.

Exercise may loosen tense muscles and release endorphins, which are the brain's natural painkillers.

A person can also consider starting a daily exercise program, including strength training and stretching, to help keep muscles flexible and strong.

Regular exercise may prevent future episodes of back pain that are due to tight muscles.

Use heat and cold

Studies show that heat and coldTrusted Source are effective ways to get relief from back pain.

Ice packs are most beneficial when a person uses them directly after an injury, such as a strain. Applying an ice pack wrapped in a towel directly to the back can reduce inflammation.

Cold may also provide a numbing effect for sudden, intense back pain. A person can use cold packs designed for pain relief, or in a pinch, use a bag of ice or frozen vegetables covered with a cloth to protect the skin from frostbite. It is best not to apply ice for more than 20 minutes at a time.

A heating pad can also relieveTrusted Source stiff or achy muscles. People should be sure to read and follow the instructions on any heating pad and test the temperature carefully to ensure it is not too hot.

If a heating pad is unavailable, a person can use a hot water bottle or heat a cloth bag of uncooked rice in the microwave.

People should take care not to burn the skin with ice or heat.

Stretch

source : google 

The following stretches may help relieve back pain. People should hold each stretch for 30 seconds or as long as it feels comfortable.

Touching the toes: In addition to stretching the hamstrings, bending forward to reach your toes will help loosen the muscles in the lower back.

Cobra Pose: Lying on your stomach, with your hands face down beside the shoulders, gently lift your chest up so that the top of your head points toward the ceiling.

Cat-Cow Pose: Beginning on your hands and knees, slowly alternate between arching your back toward the ceiling and dipping it toward the floor.

Child's Pose: Sitting on the heels with your knees hip-width apart, lean forward to place your head on the floor, stretching your arms out in front of your head.

Apply a pain-relief cream

source : google

A variety of pain-relief creams that can provide some relief from back pain are available in pharmacies and online.

Creams that contain capsaicin, a compound found in hot peppers, may also help relieve pain. One study foundTrusted Source capsaicin cream to be helpful in treating osteoarthritis pain.

Pain-relief creams that contain menthol have a cooling effect that can temporarily dull back pain. One study suggests that applying menthol to the skin can desensitize pain receptors in the body. However, using too much menthol can cause a person to be more sensitive to pain.

Switch shoes

Wearing shoes that do not fit or that offer no support could cause muscle strains in the back, legs, and even neck.

High heels, for example, can throw off the body's alignment, leading to lower back pain. One study found a link between wearing high heels for long periods and having back pain.

Wearing shoes that are very flat can also put added strain on the feet and back.

If a person experiences recurrent back pain, they should consider switching to shoes that fit correctly and support the feet. A podiatrist or foot specialist can help a person find proper footwear if necessary.

Get enough sleep

source : google gifs

Research shows that sleep disturbances could make pain worse. Lack of sleep can also affect how much pain a person can tolerate, according to another study.

An uncomfortable mattress, pillows that are the wrong size, or simply not getting adequate sleep could trigger back pain.

Most adults should be getting 7–9 hours of sleep a night, according to the National Sleep Foundation.

Proper comfort and alignment of the back is essential for sleep quality and avoiding back pain in the morning.

Makes sure the pillow is supportive enough to keep the back and neck in a straight line. People who sleep on their side should place an extra pillow between their knees.

A person should speak to a doctor if lack of sleep continues to be a problem. Sleep disorders are often treatable. Getting enough rest may help relieve pain and can improve a person's overall health.