For different reasons, back pain can affect people of any age, as we get older, the chance of developing lower back pain increases, due to factors such as previous occupation and degenerative disk disease. Lower back pain may be linked to the bony lumbar spine, discs between the vertebrae, ligaments around the spine and discs, spinal cord and nerves, lower back muscles, abdominal and pelvic internal organs, and the skin around the lumbar area. Pain in the upper back may be due to disorders of the aorta, tumours in the chest, and spine inflammation. With the help of this article, we will tell you the ways to cure back pain in the comfort of your home.
Causes of Back Pain
Below are some of the causes that are associated with back pain. Well, these all can be cured by a doctor or a physiotherapist.
- Ruptured disks: Each vertebra in the spine are cushioned by disks. If the disk ruptures there will be more pressure on a nerve, resulting in back pain.
- Bulging disks: In much the same way as ruptured disks, a bulging disk can result in more pressure on a nerve.
- Sciatica: A sharp and shooting pain travels through the buttock and down the back of the leg, caused by a bulging or herniated disk pressing on a nerve.
- Arthritis: Osteoarthritis can cause problems with the joints in the hips, lower back, and other places. In some cases, the space around the spinal cord narrows. This is known as spinal stenosis.
- Abnormal curvature of the spine: If the spine curves in an unusual way, back pain can result. An example is a scoliosis, in which the spine curves to the side.
- Osteoporosis: Bones, including the vertebrae of the spine, become brittle and porous, making compression fractures more likely.
- Kidney problems: Kidney stones or kidney infections can cause back pain.
Home Remedies to Cure Back Pain
There are various home remedies that can be adhered to cure back pain. It is to be noted that back pain varies from person to person and can also come to appear to a person as mild or severe. To perform any task related to curing back pain, it is highly advisable to consult a doctor or a physiotherapist, who will guide you with the right exercise to cure back pain.
There are certain ergonomics which are associated with daily life to fit our needs and body, thereby making it more efficient and reducing discomfort, which will certainly be the way to cure back pain. Below let’s see some of the fine tune home remedies which can help you to cure back pain.
1.) Avoid Being Sedentary
You won’t feel like moving when you are in pain. But this is probably the first thing your doctor will recommend to do. To cure back pain, try to keep up with your usual level of daily activity and movement. It can be a brisk 30-minute walk or circling the block with your dog. Aim to get on your feet at least three times a week. Being sedentary makes the muscles around the spine and in the back become weak, that in turn can cause less support for the spine” and lead to long-term pain.
Making regular stretching will certainly be a great idea to cure back pain. Strong muscles, especially in your abdominal core, help support your back. Strength and flexibility may help both relieve your pain and prevent it. Yoga, Pilates, and tai chi are just a few of the ways to strengthen your core and the muscles around your hips. One exercise that targets your entire upper and lowers back is to lie on your tummy and lift your legs and arms in the flying position.
3.) Maintaining a Good Posture
Always try to keep a good posture, if you are looking to cure back pain. Having a good posture helps ease the pressure on your lower back. You can use tape, straps, or stretchy bands to help keep your spine in alignment. Aim to keep your head centred over your pelvis. Don’t slouch your shoulders or crane your chin forward. If you work in front of a screen, rest your arms evenly on the table or desk, and keep your eyes level with the top of the screen. Get up from your chair and stretch and walk regularly.
4.) Maintain a Healthy Body Weight
Maintaining a healthy weight will certainly be helpful to cure back pain. Shedding extra pounds lightens the load on your lower back. Weight loss really helps because it reduces the amount of mechanical force on the spine. Studies examining the association between overweight and obesity and low back pain found that both conditions increased the risk for low back pain.
5.) Apply Ice and Heat
Applying ice or heat formulation to the pain-affected area can also soothe you in many ways and it is also beneficial to cure back pain. Heat and ice both have a place in temporarily relieving back pain. They are both going to help calm down the pain signals and help to relax the nervous system a little bit. Usually, ice is best if your back is bothered by swelling or inflammation. A heating pad may be better if you are trying to relax stiff or tight muscles. Remember to limit ice or heat treatment to 20 minutes at a time. And don’t use them if you are also putting muscle-ache creams or ointments on your skin.
Lower back pain usually gets better with rest, ice and over-the-counter pain relievers. After a few days of rest, you can start to get back to your normal activities. Staying active increases blood flow to the area and helps you heal. Other treatments for lower back pain depend on the causes and your daily lifestyle and sitting arrangements. However, if following the above home remedies didn’t work for you to cure back pain, then in such a case make sure you consult a doctor or a physiotherapist. A physical therapist or a doctor can teach you exercises to help you strengthen the muscles that support your back, increase your flexibility, and improve your posture. When performing those exercises regularly, taught by a physiotherapist can help to cure back pain and prevent back pain from returning.
The information contained in this article is for educational and informational purposes only and is not intended as a health advice. We would ask you to consult a qualified professional or medical expert to gain additional knowledge before you choose to consume any product or perform any exercise.