{"id":2635,"date":"2019-01-20T09:30:44","date_gmt":"2019-01-20T09:30:44","guid":{"rendered":"https:\/\/simplyhealth.io\/?p=2635"},"modified":"2021-05-24T14:14:04","modified_gmt":"2021-05-24T14:14:04","slug":"10-natural-solutions-for-back-pain-relief","status":"publish","type":"post","link":"https:\/\/simplyhealth.io\/10-natural-solutions-for-back-pain-relief\/","title":{"rendered":"10 Natural Solutions for Back Pain Relief"},"content":{"rendered":"\n
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Dealing with back pain is not fun. Waking up in the morning with a tight lower back and having those painful symptoms increase throughout the day is enough to test the sanity of any individual. Back pain comes in a variety of forms, sciatica being the most common.<\/p>\n\n\n\n

Individuals suffering from sciatica, experience a sharp pain running from their hip down the back of their leg. The pain can be so intense at times that the affected individual may be unable to walk or bend over. <\/p>\n\n\n\n

The sciatic nerve becomes trapped in-between the hip and the piriformis muscle, squeezing the nerve and producing symptoms of pain. Pain can be so intense that doctors prescribe opioid painkillers to reduce the sensation.<\/p>\n\n\n\n

Lower back and upper back pain are less common, but it\u2019s still a nasty situation for anyone. Fortunately, it’s possible to dramatically reduce your back pain without the need for drugs or surgery. Here are eight natural solutions for back pain relief.
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1.    Stretch in the Morning and Through the Day<\/h3>\n\n\n\n

Make stretching <\/a>part of your daily routine and watch the symptoms of back pain disappear forever. The majority of back pain symptoms occur due to tight muscle groups. In the case of sciatica, you\u2019ll need to stretch out the piriformis to release the pressure on your sciatic nerve and reduce the pain.<\/p>\n\n\n\n

A stretch session doesn\u2019t tire you out. Stretching rejuvenates the muscles and allows oxygen to enter muscle fibers. All you need to stretch is an open area, like the floor of your bedroom, and 10 to 15-minutes of free time. Stretch first thing in the morning and throughout the day as you begin to feel the pain return, the more you do \u2013 the faster you\u2019ll recover.<\/p>\n\n\n\n

One stretch session is enough to experience significant pain relief. Start your stretching by working on your hamstrings and lower back. Search for a few exercises on YouTube and start implementing them in your daily routine.
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2.    Heating Pads and Ice Packs<\/h3>\n\n\n\n

If you wake up with intense pain, it may be difficult for you to stretch it out effectively. In this case, use heat to loosen up your muscle <\/a>groups in the upper, mid, and lower back. Purchase a heat bean-bag from your local health or fitness store. <\/p>\n\n\n\n

Throw the bean bag in the microwave and heat it for 60 to 90-seconds, then apply it to your muscles. Use this therapy whenever you find it challenging to stretch. Applying a heat bag to the affected area eases morning stiffness and reduces the chances of your muscles going into spasm. It\u2019s a cheap and useful tool that\u2019s well worth the money.<\/p>\n\n\n\n

You should only use ice on a fresh muscle spasm or strain. Ice helps ease inflammation, but it can be counter-productive if not used the right way. For new aches and pains, ice the affected area for 5-minutes on, and 5-minutes off until you experience pain relief.
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3.    Massage Therapy<\/h3>\n\n\n\n

Back pain rarely isolates itself to one specific group of muscles in the back. Typically, back pain increases as supporting muscles begin to fail due to the extra support they have to provide to the affected area. For instance, you may have an issue with your mid-back, and this forces your lower back muscles to take up the strain of supporting your body weight. <\/p>\n\n\n\n

Going for a massage once a week or once every two weeks will dramatically improve your back pain. Massage improves circulation <\/a>and eases stress while boosting endorphins. If it’s too painful to climb into the car, call a home-therapy masseuse.<\/p>\n\n\n\n

It\u2019s important to note that there is a big difference between a relaxing massage and a sports massage. Sports massage can be a painful experience when you\u2019re lying on the masseuse table. However, you\u2019ll feel like a million dollars the following day after your muscles have taken time to relax.
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4.    Visit a Chiropractor<\/h3>\n\n\n\n

A session with the chiropractor <\/a>is next on the list. Chiropractors adjust your spinal positioning back to its original posture. Our spinal alignment plays a huge role in managing our nervous system. <\/p>\n\n\n\n

If a disc bumps out of place, it could pinch a nerve that will flood the brain with pain signals. A visit to the chiropractor will push the bulging disc back into place and relieve the pain associated with the pinched nerve.<\/p>\n\n\n\n

The chiropractor should be part of your rehabilitation team and are a must for maintaining your spinal alignment. However, it may be challenging to find a qualified and experienced professionals. Before you commit to an appointment, make sure you visit social media channels and look at reviews from the chiropractor\u2019s patients before you fork over your hard-earned money.<\/p>\n\n\n\n

Visit your chiro once every six weeks for maintenance and put your spine in the hands of a professional.
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5.    Try a Yoga Class<\/h3>\n\n\n\n

When your pain symptoms decrease, and you find that you\u2019re mobile again, visit a local yoga studio and sign up for a class. Yoga <\/a>teaches you correct posture, balance, stretching and breathing \u2013 it\u2019s a form of moving meditation that relieves the body of stress, encourages circulation, and reduces muscle pain.<\/p>\n\n\n\n

Yoga is a system of poses designed to stretch and loosen your muscles. Inform your instructor of your back problem and ask them to teach you poses specifically designed to loosen up the back muscles. <\/p>\n\n\n\n

Ideally, it would be best if you practiced yoga on a daily basis. However, you may not be able to find the time to attend classes. In such a case, learn a few basic poses and incorporate them into your morning stretch routine.<\/p>\n\n\n\n

It takes time to master even the most basic yoga pose. However, if you continue to practice, you\u2019ll reach a level of proficiency where you no longer need an instructor and can execute a workout by yourself, without the need for professional guidance and assistance.
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6.    Shift Your Sleeping Position<\/h3>\n\n\n\n

We spend a third of our lives between the sheets. Given this fact, it would be a wise idea to invest in a proper bed. Your bed makes a huge difference in your sleep \u2013 it\u2019s the best physiotherapist <\/a>money can buy. Choose a model with independent springs, firm support and a soft pillow-top.<\/p>\n\n\n\n

If you\u2019re waking up feeling stiff and sore, it\u2019s possible that you need a new bed, but it could also be a result of your sleeping position. If you have a stiff lower back, try sleeping in a reclined position, it removes the tension and relieves the pain. <\/p>\n\n\n\n

The best sleeping position for spinal health is flat on your back with both of your legs straight out in front of you. Over 60-percent of the world\u2019s population sleep in this position, so give it a try before you reach for the medicine cabinet. Avoid sleeping on your stomach, and if you can\u2019t manage to fall asleep on your back, sleep on your side.
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7.    Relax in a Hot Bath<\/h3>\n\n\n\n

Sometimes, the best cures for back pain<\/a> are simple tasks you can do in your home. Run a hot bath and add a few drops of lavender essential oil. Relax in the tub and breathe deeply, inhaling the aromatic fragrance. <\/p>\n\n\n\n

A hot bath works in the same manner as a heat bean bag. The warm water loosens the muscles, penetrating deep into the fibers and tissue. Soak up the heat for 15 to 20-minutes and then dry yourself off. While your muscles are still warm, stretch them out using your morning routine. <\/p>\n\n\n\n

Pro tip: Buy yourself a foam roller and use it after your bath. Lie on the roller with your mid-back touching the foam. Roll upwards toward your neck, stopping at the base of the cervical spine, then roll back down to the starting point and repeat. Never use a foam roller on your lower back, as it could exacerbate pain symptoms.
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8.    Hydrotherapy<\/h3>\n\n\n\n

While we\u2019re on the topic of baths, consider trying a hydrotherapy <\/a>session to relieve your pain. Hydrotherapy takes place in a swimming pool heated to between 88 to 90-degrees. The waters buoyancy supports your weight and takes the pressure off of your spine. Hydrotherapy involves executing a series of stretched and exercises designed to relieve muscular and joint tension. <\/p>\n\n\n\n

Since your body suspends itself in water, the risk of injury dramatically diminishes, and the chances of you hurting yourself are slim. Hydrotherapy sessions can be done by yourself, or with the help of a qualified instructor. We recommend that you take a few lessons with an instructor until you\u2019re comfortable with doing the exercises by yourself.<\/p>\n\n\n\n

Ideally, it would be best to do this type of exercise as often as possible, and it\u2019s almost as effective as attending regular yoga classes. However, if you don\u2019t live near a gym, or don\u2019t have the time to do hydrotherapy every day, then keep up with your stretching, and you should see a remarkable improvement in your back pain.
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