20 Natural Back Pain Treatment Recommended by Pain Specialists: Back pain is a common condition that is experienced by most people around the world. Everyone at a point in their lives will experience back pain. Back pain can affect people of any age both young and old. However, as you get older, your chances of developing back pain increases.
Back pain can be caused by different reasons and have causes that aren’t due to any underlying disease. Overuse of the spine, working out or lifting heavy objects, prolonged sitting and lying down, sleeping in an uncomfortable position, bending down frequently, etc, can cause back pain.
If you’re suffering from back pain, there are a wide variety of natural remedies which are recommended by pain specialists that can help soothe your back. These natural remedies also help reduce the intake of medications or surgical procedures that can cause adverse effects.
We have compiled a comprehensive list of the top 20 natural back pain treatments that you can use to treat your back pain and find relief.
1. Get enough calcium
Calcium helps to provide strong teeth and bones. Getting enough can help relieve back pain caused by conditions that affect bone mass and strength.
The recommended dosage for calcium per day is between 1,000 and 1,200 mg. It is not advisable to get get more than 2,000 mg of calcium a day. This is because too much calcium can cause heart problems and also increase the risk of bone fractures.
Calcium-rich foods that you should eat include:
- Canned sardines and salmon
- Dairy, such as plain yogurt, cheese, and milk
- Green, leafy vegetables
- Soybeans and tofu
Acupuncture is a Chinese technique in which tiny needles are inserted into the body to stimulate specific points to aid pain relief. Some pain specialists suggest that acupuncture might be an effective therapy for certain types of back pain.
3. Eat enough anti-inflammatory diets
Inflammation is the body’s natural response to protect itself from harm. Inflammation is a known cause of back pain. Studies have suggested that eating anti-inflammatory diets can be effective at treating back pain. Over time, these anti-inflammatory agents will build up in your bloodstream and help reduce inflammation and prevent new inflammatory pain.
Foods that contain anti-inflammatory properties include:
- Fruits and vegetables, such as carrots, sweet potatoes, blueberries, oranges, strawberries, and tomatoes
- Fatty fish, such as salmon, mackerel and sardines
- Green, leafy vegetables, such as spinach, collards, and broccoli
- Healthy, monounsaturated fats, such as avocado, and olive oil
- Nuts, such as almonds and walnuts
- Seeds, such as chia, sunflower, and pumpkin seeds
- Drinks, such as Tumeric milk, ginger tea, and tart cherry juice
4. Practice yoga
Practicing yoga can significantly reduce your back pain. Yoga is a form of stretching and flexibility exercise that allows you to stretch your bones in a flexible manner. By practicing yoga, you will be able to stretch your spine and make it more flexible. This helps to relieve back pain.
5. Be active and move more
Sitting or lying down in a position for a long period of time can cause back pain. If you have back pain, do not sit or lie down for too long. Doing this can make the pain worse. Being active by engaging in activities and walking for at least 30 minutes can help relieve your back pain.
6. Engage in exercises
Engaging in stretching and strengthening exercises can help relieve your back pain. A combination of strength training exercises focusing on the abdominal and back muscles with flexibility exercises can help relieve your back pain:
The abdominal and back muscles strengthening exercises can provide additional support to the lower back, improve posture and reduce strain on the spine while the flexibility exercises increase your range of motion and improve back function.
7. Warm bathtubs
Bathing with warm water and immersing yourself in warm bathtubs can help relieve body pain including back pain. Bathing with warm water and immersing yourself in warm bathtubs helps to regulate the functioning of nerves and muscles, and also relieves pain.
8. Practice good posture
Bad posture such as slouching is bad for your back. Bad posture can make your back pain worse. When sitting or typing on your computer, don’t slump over your keyboard. Sit upright, with your shoulders relaxed. Your body should be properly supported against the back of your chair. You can also put a small pillow between your lower back and your seat to make you feel more relaxed.
9. Ice and Heat
Alternating between ice and heat to the painful areas on your back may help reduce pain. Wrap the ice pack in a thin towel to protect your skin and place it on the painful area of your back. The ice should be placed for up to 20 minutes. Do this several times a day. After a few days of applying ice, switch to heat. Apply a heating pad to the painful area to help relax your muscles and increase blood flow to the painful area. Do this for about 15 minutes several times a day.
10. Physical Therapy
Undergoing physical therapy can also help relieve back pain. A physical therapist can teach you how to sit, stand, and move in a way that helps keep your spine in proper alignment as well as alleviate strain on your back. A physical therapist can also teach you specialized exercises that strengthen the core muscles that support your back which help to relieve and prevent back pain.
Massaging your back can help relieve back pain. Massage helps to relieve pain and improve functioning for people with chronic back pain. Seek the services of a professional massage therapist to help you massage your back muscles thoroughly. Massage can provide immediate back pain relief.
12. Practice mindfulness and meditation
Mindfulness and meditation are therapies that are known to help relieve stress and anxiety. Some research suggests that mindfulness and meditation might also help reduce the intensity of low back pain and improve back function. You can practice mindfulness and meditation to see if you experience any improvements in your back pain.
13. Lifestyle Modifications
There are some lifestyle practices and activities that can cause or worsen back pain. It is important that you listen to your body and take note of the practices and activities that worsen your back pain. Take a break or if possible avoid those activities that worsen your pain. Avoiding those activities help your body regulate itself and function properly so you don’t feel pain again. Smoking is a well-known cause of back pain. If you smoke, you should avoid smoking.
14. Swimming and aerobics
Swimming inside a swimming pool is a great way to relax your nerves and muscles. Aerobic exercises can also help strengthen your bones and make your joints more flexible. If you have back pain, swimming and engaging in aerobic exercises can help relieve your pain.
15. Pain-relief creams that contain natural pain-relieving properties
There are a variety of pain-relief creams that contain natural pain-relieving properties that can provide some relief from back pain. Some pain-relief creams contain capsaicin, a compound found in hot peppers. These creams can help provide back pain relief.
Some other pain-relief creams contain menthol which has a cooling effect. The cooling effect of menthol can provide relief to your back pain.
16. Apply Arnica
Arnica is a homeopathic natural remedy that people can apply directly to the skin to treat pain. Arnica is available in creams and gels. Applying Arnica to the painful area may provide relief.
17. Wear comfortable shoes
Wearing high heels and ill-fitted shoes can worsen your back pain. High heels can throw off the body alignment, leading to back pain. Wearing ill-fitted shoes could cause muscle strains in the back.
You should always wear shoes that fit correctly and support the feet. If you have chronic back pain, visit a podiatrist or foot specialist to help find the proper footwear for you.
18. Get enough sleep
While sleeping in a position for a prolonged period of time can cause back pain, it is also important to note that not having enough sleep can worsen your back pain.
Lack of adequate sleep can affect how much pain a person can tolerate. Not getting adequate sleep could trigger back pain.
It is recommended that adults should get at least 7-8 hours of sleep daily. This can help relieve or improve your back pain.
19. Sleep on a comfortable mattress
Sleeping in an uncomfortable mattress without proper pillows can trigger back pain. Proper comfort and alignment of the back are essential to avoid back pain. Ensure that your mattress is strong and comfortable enough and doesn’t bend your spine when sleeping. Ensure that the pillow you use is supportive enough to keep your back and neck in a straight line.
20. Reduce your stress
Stress can trigger muscle tension and painful spasms, causing back pain. If your stress level is high, try as much as possible to reduce it. If you engage in activities that trigger your pain, avoid those activities. There are a variety of stress-relieving techniques that you can try out. These include meditation, deep breathing, progressive muscle relaxation, taking walks with your dog, etc.