Blame our daily lifestyle and research says that 80% chances that you will develop back pain at least once in your lifetime. It has been surveyed that more than 29% of U.S adults suffer from back pain. Reasons for the same can be anything, right from hours spent in front of your laptop to any stressful activities. But mind you, you shouldn’t neglect or ignore when your body is hinting you with any sharp pain that stabs your back.
Stress, strain, muscle tension, improper sleeping, sitting or walking postures and injury are the root cause for back pains most of the time. If you are one among those suffering from backaches, here are some of the home remedies we have skimmed out and save you from all the research.
7 Ways to Relieve Back Pain at home
1. Lie Flat and Slowly Stretch Your Arms Overhead
Each morning before you get out of bed, lie on your back and slowly stretch your arms overhead. This will relax your muscles and make you ready for the day ahead. Now gently pull your knees to your chest and give them a tight hug. In order to raise roll to the edge of the bed, turn to your side and use one arm to push yourself up. By doing this, you can prevent your back from sudden jerks. Once you are up, put your hands on your buttocks and stretch back slowly and relax your spine.
These are some of the basic exercises you can practice at home to better relieve your back pain.
- Kneel on your knees and hands, place your hands beneath your shoulders and knees beneath your hips. By maintaining a natural curve gradually move the bottom backward. Hold on this position for 20 seconds and go back to your starting position. Repeat the exercise 10-15 times daily.
- Gentle Knee roll: Lie down gently on your back. Bend your knees and bring it to close together and keep your upper body relaxed. Now roll your knees and pelvis to your left and touch your knee to the side of the floor. Hold this position for some time and repeat the same process on the other side. Repeat the exercise 10-15 times daily.
2. Choose The Right Mattress:
Sleep is said to be the cure for everything. Proper sleep of 8-9 hours is mandatory for any individual suffering from back pain. High-quality and relaxed sleep helps in your body’s healing process and gives time for the spine to self-repair. Inadequate sleep conditions worsen your back pain and make it ineffective to treat it.
Your mattress can also be the culprit behind those sharp back pains and your incomplete sleep. So, what you need is a mattress which aligns your spine. Nuvanna mattresses are built in such a way that helps you to relax, rejuvenate and recover with restful night sleep. Nuvanna’s Progressive Support System (NPSS) supports your body part individually and enhances spine alignment according to your body. This feature helps you in relieving back pain.
Published on Tuesday, April 17, 2018
3. Correct Your Posture:
Always remember to sit erect, do not slouch and sit when you are suffering from back pain. Take frequent short breaks from sitting on your desk for long periods. This will protect you from straining your lower back. Walk at a brisk pace and avoid hunched shoulders during walking.
4. Get Some Exercise:
The easiest way to reduce and most importantly avoid back pain is exercise. Exercise helps you build flexible and strong muscles which are less likely to be affected by an injury. Doing the right exercise and following a proper program helps in the healing process for your backache and acts as a shield for your future problems. The Proper program usually includes aerobic activity, flexibility exercises along with strength training. An appropriate combination of all these helps you to recover from backaches.
5. Choose The Right Food:
Eating less acidic food and having more alkaline diet improves your low back pain. It has been found that including herbs like Devil’s Claw and Willow bark of around 50- 150 mg daily in your diet reduces back pain. But before taking these herbs, it is always recommended to consult your doctor.
6. Choose The Right Footwear:
Footwear might be one of the cause for your increased back pain which is usually overlooked. Flat and comfortable sandals/ shoes/ flip flops/ crocs with a proper support and cushioning are recommended for those suffering for back pain. You should completely avoid wearing high heels, as they trigger backaches. Always buy footwear keeping the structure of your foot in mind or visit a podiatrist who will suggest what kind of footwear is best for you.
7. Hot and Cold Therapy:
Soothe your pain with some hot and cold therapies and this will smoothen your healing process. Cold therapy reduces inflammation which might be the root cause of your back pain. It further acts like a local anesthetic by moderating nerve impulses. On the other hand heat therapy regulates blood flow and helps in bringing healing nutrients to the affected area of your back. You can find what form of heat works best for you like taking hot baths, using heating pads, hot water bottle or soaking in a hot tub.
It is really difficult to detect back pain in the initial stage, but even if you face the slightest discomfort you can imply the above well-researched methods to relieve you from such pains. Therefore always listen to your body. Prevention is always better than cure, eat the right food, correct your posture, ease your pain by employing hot and cold therapies and most importantly grab adequate sleep by choosing the right mattress which has spine alignment speculation as of its main feature helping you to eliminate back pain.
When I had neck and back problems I slept on our guest bedroom mattress and loved it so much we replaced our sleepnumber bed with a Nuvanna mattress. They are amazing! I recommend them to everyone!
Published on Friday, May 4, 2018
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