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Back pain is a problem for many people around the world. Fortunately, there are several natural treatments and home remedies that can bring some relief. These treatments and remedies will not cure the problem, but they do help people find some comfort in their daily lives.
No one knows for sure how many people suffer from acute or chronic back pain, but the numbers do appear to be growing according to studies on the subject. The secret lower back pain relief tips really aren’t much of a secret at all. These are several of the solutions that can be done at any time and without any help from a health care provider.
According to the experts at Harvard Medical School, sitting for too long can increase back pain. One of the best natural treatments for back pain from sitting is to get up and move around throughout the day. The pressure on the discs in the spine grows as you sit, so it is important to get up and move regularly. Some people will set a reminder to move every 30 minutes or 60 minutes, depending on the degree of pain.
Some people who work in jobs that require them to sit all day have invested in standing desks or adjustable desks. One study found that these adjustable desks provided relief for the people who used them to vary their postures throughout the day. The desks cost between $200 and $600, which is much less expensive than back surgery.
If you have back pain, your first instinct might be to lay down and rest your back. This might be the right treatment for you, but some people have found relief by diverting their thoughts away from their pain. In a study published in the journal Pain Medicine, people who practiced mindful mindfulness reported a decrease in their low-back pain.
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Mindful meditation can be learned, and the ultimate goal is to become aware of what is happening around you in the present. Mindful meditation takes you out of your constantly racing mind and into the reality around you. Some people will spend a few minutes each day in a quiet room paying attention to their inhales and exhales. Some people will spend their entire day working on staying focused on the external world, rather than getting lost in their thoughts. Whatever works for you is the best choice.
Diverting your mind away from your pain can be relaxing, too. Rather than wallowing in your back pain, you could take your mind off of it by doing something that engages your mind in a creative way. You could read, do a craft, or cook a meal. These activities do not require much exertion, but they get the mind involved in doing something other than thinking about pain.
When you float, you take pressure off of your joints. When you swim, you build strength and flexibility. If the water is warm, your body benefits even more. But, it doesn’t hurt to occasionally put yourself into cool water, too. Hydrotherapy pools are often heated to 90° or more, and can be very soothing to a low back in pain.
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According to a study on the thermal effects of water immersion, both temperatures were helpful for pain management. Warm water helps relieve musculoskeletal pain, and cold water slows nerve speed, which reduces pain.
If you prefer to treat your pain without oral medications, the self-activating heat patches are helpful in reducing back pain. There are also several topical creams that provide temporary relief. The patches are easy to put in a tote bag or keep in a desk drawer. If you notice your back beginning to hurt, putting a patch on or rubbing some lotion on can help for a while.
Studies show they add to the efficacy of pain medications like ibuprofen. Self-activating topical treatments are long-term answers. They can be useful to apply when falling asleep or when another option is not available. Some people have avoided topical creams because they often have a medicinal smell, but many are now fragrance-free.
Stretching can bring relief to discomfort in the low back. When you take time to stretch each day, you improve the elasticity of your muscles and the flexibility of your joints. You also help the blood circulate through your body to heal the areas that hurt. Studies repeatedly find that stretching the low back helps reduce pain and increase the movement in the spine.
If you are able to take a yoga class designed to help with back pain, pay close attention to your form. In a yoga class, the form is important because it is meant to stretch certain areas and not others. It is always wise to speak with your health care provider before taking on any exercise regimen.
Some back pain can be the result of poor sleep. Sometimes, the solution to back pain is buying a new mattress or using different pillows. Some people end up with acute back pain because they tossed and turned all night. The issue is a bit like the chicken and the egg. Did the back pain cause poor sleep or did poor sleep cause back pain? Studies have found that better sleep does reduce back pain during the day, so it is important to figure out how to get better sleep.
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Some people turn to natural sleep aids to find relief. Fortunately, there are several options. One is to take vitamin C and B6 supplements, as they help the body regulate metabolism which in turn helps with sleep. Another common supplement is melatonin, which taken about 30 minutes before bed can help with falling asleep. L-theanine and valerian can be ingested in tea and both help with relaxation. One other natural sleep aid is cherry juice, as the sweet fruit has an enzyme that promotes sleep.
About the Author:
Dr. Brent Wells founded Better Health Chiropractic & Physical Rehab in Alaska in 1998. He is currently leading 10,000 Alaskans to more active and pain-free lifestyles without drugs or invasive surgeries. He brings a progressive and highly innovative approach to chiropractic care in Alaska. Dr. Wells continues to further his education with ongoing studies in spine conditions, neurology, physical rehabilitation, biomechanics, occupational ergonomics, whiplash, and brain injury traumatology. He is also a member of the American Chiropractic Association and the American Academy of Spine Physicians.
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