Keeping your back happy
Back pain can interrupt your day or interfere with your plans. In fact, there’s an 84 percent chance that you will develop low back pain in your lifetime. But back pain isn’t always something you can ignore or wait for it to resolve on its own. Thankfully, there are several ways to treat back pain at home. These remedies include everything from herbs to massages. Keep reading to see how you can ease your back pain.
There are plenty of pain rubs and ointments to help ease pain by blocking the sensation. For example, creams with capsaicin can desensitize the pain channels in the affected area.
The effectiveness and side effects of each brand can vary from user to user. You may experience skin irritation with certain brands. Be sure to patch test (apply a small amount and wait 24 hours to see if you experience any side effects) before doing a complete application.
Gently massaging a sore or tense muscle is one of the most effective ways to loosen it up and relieve pain. One study found that massage therapy along with traditional treatment - reduces back pain, improves back function, lessens use of anti-inflammatory medications and minimizes days in bed.
They also found no difference between relaxation massages and structural massages, although structural massages tend to be more expensive.
Consider asking your partner or a close friend for a massage, if cost is an issue. You can also ask them to use medicated cream for extra pain relief.
People have also used herbs and supplements to reduce back pain. One study found that the following herbs reduce back pain more than a placebo.
Devil’s claw: 50 or 100 mg daily
Willow bark: 120 or 240 mg daily
Always talk to your doctor before starting to use any herbal medicines. They may interact with your current medications and cause unintended side effects.
Exercises are good for people who have low back pain. They can help restore muscles and protect you from future pain. Some exercises that are known to reduce symptoms include walking on flat ground, standing backbends, Cobra pose and press-ups.
Stretching can also loosen up tense muscles and strengthen those that need some help. Anytime you begin stretching, you should approach each step gently. Stop any stretching exercise that causes pain as forcing a stretch damage or cause strains.
Epsom salt, or magnesium sulfate, works its way through the skin and into sore muscles. Soaking for about 20 minutes can help to ease sore back muscles, especially after exercise.
When taking a salt bath, you’ll want to make sure the water is warm. Hot water can cause muscles to swell and cold water can cause muscles to cramp.
You can also enhance the soothing results by bringing a tennis ball or other rubber ball that’s similar in size, with you in the tub. Put it on the small of your back or midback and move side to side. The effect is like a massage to your back, and it further loosens up tight muscles.
An added benefit of Magnesium bath salt is that it’s great for your skin. The salts can exfoliate dead skin cells, soften the skin, and reduce areas of itchiness.
Most of us spend a good part of our day sitting down, which may be more harmful than you realize. You can minimize the impact by maintaining good posture. Correct posture in a chair means having all the bones in your spine lined up neatly, like a stack of perfectly aligned blocks. You should keep your feet flat on the floor and your computer keyboard within easy reach so you’re not leaning forward or slumping. This is part of proper office ergonomics.
Adjust how you sleep
Spending a few nights on the floor with a pillow underneath your feet can really help your back, even if it might be a little trickier to stay sound asleep. If you’re a side sleeper, putting a pillow between your knees can help your muscles relax more.
Sleeping on your stomach can be bad for your back. If this is the only way you can fall asleep, the Mayo Clinic recommends placing a pillow under your lower abdomen and pelvis to prevent back strain.
While back pain often responds to at-home treatments, there are some symptoms that call for making an appointment with your doctor. These include pain lasts longer than six weeks, pain that gets worse, even after at-home treatments, pain that wakes up you at night, additional stomach pain and pain accompanied by weakness, tingling, or numbness in the arms or legs.
It’s important to talk with your doctor when your back pain starts to interfere with your daily life. Help is available so you can enhance your mobility and reduce the days you are in pain.