The American Chiropractic Association reports that nearly 80% of people experience back pain at some point in their lives.
The majority of back pain is often the result of non-serious muscle or skeletal issues such as sprains or strains. Stress, poor physical condition, poor posture, obesity, smoking, weight gain during pregnancy, and poor sleeping position can also contribute to back pain. Thankfully, there are some very effective and natural remedies that can help us relieve and release this pain.
Here Are 10 Ways To Get Rid Of Back Pain For Good
1. Stretch and Relax
Have you ever tried stretching while relaxing into a pose, and as you relaxed, your muscles seemed to let go of all tension and your back pain disappeared? If so, it’s not just you. Many people have experienced incredible relief from back pain by finding which personalized stretches help the muscles in their back relax.
“Most back pain can be resolved by doing regular exercises to keep muscles that support your spine strong and flexible,” says Fei Jiang, PT, DPT, OCS, at Providence Saint John’s Health Center’s Performance Therapy in Santa Monica, California.
A study on back pain found that participants who engaged in a 12-week stretching program reported better back functioning, less pain, and a reduced need for pain medication. Stretching relaxes tense muscles, and causes the release of endorphins in the brain which grant positive feelings such as happiness.
2. Exercise Your Feet
Physical inactivity tends to weaken the feet, leading to weak and shortened muscles which can additionally cause back pain. To find relief, there are specific stretching exercises that can make a world of difference.
The feet carry the full weight of the body each and every day, and taking care of them through the following stretching exercises will improve flexibility and relieve pain in many other areas of the body, especially the lower back: Toe curls, heel raises, ankle circles and toe walking can all release tension in the feet which leads to reduced back pain.
3. Apply Hot And Cold Pads
This applies for those who have suffered back injuries. Cold pads are the best to use within the first 48 to 72 hours after an injury to relieve inflammation and swelling. After 72 hours, it is okay to use heat pads. Always remember to give your skin time to rest between heating and cooling sessions, and protect your skin by using clothing or cloth.
4. Good Mattress And Correct Sleeping Positions
Studies have shown that medium-firm mattresses are the best option for people with back pain, as they help to keep the spine in proper alignment.
To relieve lower back pain, try sleeping on your side with a pillow between your knees: allow the right or left shoulder to make contact with the mattress, as well as the rest of the side of the body, place a pillow between the knees, and if there’s a gap between the waist and the mattress, consider adding a small pillow there for added support.
You can also help alleviate back pain by sleeping on your back and placing a pillow under the knees and a rolled-up towel under the curve of your back if this feels comfortable for you. There are many different causes of back pain, so it’s important to find a position that feels good with your specific condition.
5. Start Yoga And Flexibility Training
So often, back pain is caused by tension and tightness of the muscles. This can be the result of stress, poor posture, and also from previous injury. By empowering yourself through a regular yoga class, you not only dial down your stress levels, but your muscles get a wonderful chance to relax and to release tension. Over time, the constant release of tension will begin to cause your muscles to remain relaxed, flexible and pain-free.
6. Get Regular Massages
Regular massages promote healthy circulation, relieve stress, relax muscles, and boost endorphins which are the body’s natural pain relievers. There are many locations to go to receive a massage, and many massage therapists even allow for home appointments where they come to you.
Many studies have shown that massages reduce back pain. One study published in the Annals of Internal Medicine on massage for back pain showed both Swedish massage and deep tissue massage methods were equally as effective at improving disabilities from lower back pain and painful symptoms. For those with previous back injuries or scar tissue, professional deep tissue massage can be an option to reduce back pain.
7. Take Long, Hot Baths
Long soaks in a hot bath, a hot tub or a hot spring can work wonders when helping to relax the muscles in the back and to relieve the nerves in the nervous system. Aches and pains release as muscle tensions relax, and the buoyancy of being in water takes some of the stress off of back muscles.
A 1995 study in the British Journal of Rheumatology showed that hot tub therapy has both short and long-term benefits for people who suffer from lower back pain. Another study confirmed that people receiving spa treatments had less pain duration and intensity and greater back flexibility than a control group that received only medication after three weeks. That group also was still improving and taking less pain medicine after six months. Remember to stay hydrated when enjoying your bath time.
8. Nerve Stimulation And Acupuncture
Back pain is one of the top reasons why people seek medical treatment, and it is the number one reported reason as for why people seek acupuncture. Research has suggested that acupuncture may be an effective tool for relieving back pain.
One recent review of 22 studies on acupuncture showed that it provided short-term relief from chronic back pain. The review also showed there was a greater reduction of pain for people who received acupuncture compared to those who received a placebo treatment. Other studies have discovered though that unmethodical acupuncture can be as effective as actual acupuncture. These studies interestingly discovered that, compared to standard treatment, both actual acupuncture and placebo acupuncture are more effective.
9. Strengthen Your Core Muscles
The muscles in the abdomen create a “muscle corset” that supports the upper body. If this “corset” is not strong enough, it puts extra stress and need on other muscles in the body, especially the back, and can cause pain. By training and strengthening the core muscles, it’s possible to reduce any back pain caused by muscular overcompensation.
10. Work Through Emotional Issues
In the fast-paced lifestyle of today’s society, we often don’t take enough time to acknowledge and to process our feelings. We often think that we always have to keep moving, and that to take time to reflect upon our emotional state is not necessary, or even could imply a bit of weakness. Many choose to ignore and bottle up their uncomfortable feelings, thinking that to disregard them makes them go away.
Psychotherapist Sean Grover has spent his career studying what happens to these repressed emotions within the body. In his research, Grover found that specific emotions tend to manifest themselves physically in distinct areas of the body. This phenomenon is called “somatization”—the tendency to experience psychological distress in the form of physical symptoms.
The lower back is a common place for storing repressed anger. If you regularly experience lower back soreness, stiffness or pain, look into your emotional state and ask yourself if you are carrying any unexpressed anger. To relieve this pain, it’s recommended to first acknowledge your anger and try to understand its cause and which of your needs is not being met that is leading to the anger. Then when situations come up where your need is not being met, learn to constructively and healthily communicate your feelings and needs in order to convert your anger into relief.
As with any painful condition, it’s always recommended to seek the advice of your doctor. Specialists, general practitioners and chiropractors can all be wonderful resources to help you relieve and release back pain.
Has anything helped you relieve your back pain?
Let us know in the comments.
Wishing you a wonderful week full of pain-free relaxation and relief.
You are Loved.