Have you ever dealt with back pain? In America,  8% of adults have experienced recurrent or chronic back pains, which limits their daily activities. Ack pain is considered the sixth most costly medical condition in the U.S.
Whether you sprained your back while cleaning or working in the yard, or if it is through a sports injury or a chronic condition, back pain can be debilitating. If you develop severe or sudden back pain, you should have it checked by a physician or a physical therapist. However, you can easily treat or alleviate discomfort and nagging pain at home using natural remedies.
Here are some of the natural ways to alleviate or treat back pain at home.
Strengthening and Stretching
Having strong muscles, especially in your abdominal core, can help support your back. Also, stability and strength can help prevent and relieve pain. Some of the best stretching and strengthening things to do include yoga, tai chi, and Pilates. These can help you strengthen muscles around your hips and core.
Another exercise that helps strengthen your upper and lower back is lying flat on your stomach and lifting both your arms and legs in a flying position.
Heat and Ice
You may have heard about the healing benefits of either of these two, especially for back pains. While you may have read that one is better than the other, the truth is that the best option is what works for you. Ice is great if you have acute pain, inflammation or swelling and need immediate relief. A heating pad can help you relax tight or stiff back muscles.
Use Ointments and Oils for Pain Relief
Numerous pain ointments and rubs exist to help relieve pain by blocking the sensations. Creams containing capsaicin, menthol or camphor can help decentralize the pain channels in the target area. Also, consider products with these ingredients.
Research has shown that topical medications can work just as well as oral ones. Some are even more effective. They come in creams, gels, and patches, among other forms. According to this  study, lavender essential oil and ointments prepared with other natural ingredients have shown great results in pain relief when applied topically.
Adjust Your Workstation
Poor posture from straining or slouching at your desk at work can lead to back pain. A simple adjustment such as using ergonomics to modify your workstation can help with back pain relief and poor posture.
This should ensure that your computer’s screen is at eye level. Also, your chair should always be at the right height. Proper ergonomics at your workplace can help relieve back pain and reduce other injuries.
If your work involves lifting objects, consider squatting and using your legs to do so. Avoid using your back for support. Also, ask for help when lifting or moving extremely heavy objects.
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