The back muscles are used during almost every activity so it is not a surprise that back pain is something many people suffer from. Active adults especially suffer from lower back pain. You are probably sitting while reading this which means your back is supporting the body. Another cause for this type of pain is bad posture.
Luckily there are many ways you can treat back pain without using medications or special techniques. These include simple changes in your habits or using equipment such as a foam roller.
Fix your sitting posture
Sitting too long applies pressure on the back which on the long run causes back pain. In order to reduce this pressure it is very important to pay attention on your body while sitting and make sure your back is straight with the neck and head. Try to do this as much as possible until your body is used to it. There are numerous way you can sit straight and all you have to do is find out the best one for you. A great way to start is to avoid slouching with a hunched back.
Stretching
For this you don’t need any equipment ant it only takes 5-10 minutes. Depending of the area where you feel the pain you should do different stretches. For example, if you suffer from lower back pain search for stretches that target this area. Yoga is also another excellent way to reduce back pain. Don’t expect immediate results because your pain didn’t start in just one day. However, the effects of stretching will help you get rid of the pain in the long run.
Vitamin D
This vitamin provides numerous mental and physical benefits including back pain relief. Vitamin D is essential for stronger bones which means it is very important for proper back support. You can get more vitamin D by spending time in the sun or by taking supplements.
Back massage
Back massage is very beneficial because it can loosen the tendons and tissues as well as untie knots and that way the back muscles will be relaxed and the pain will be reduced. However, you don’t always need someone else to massage your back, there are also self-massage methods using foam roller and a golf ball that we are going to explain below.
Sleeping posture
We spend large amounts of time sleeping, so imagine what happens to your back if the sleeping position is uncomfortable. Sleeping on the side puts your whole body in an unnatural position and usually causes sore back in the morning. So, try doing a simple change in your posture while you are falling asleep to see if this is the reason for your pain.
Epsom salt
Enjoying a plain bath is a great way for reducing back pain, however adding Epsom salt to it makes it even more effective. It relaxes the back muscle, reduces the pain and it also provides other health benefits. Add the recommended amount of this salt in your bath and enjoy.
Natural rubs and ointments
There are numerous over the counter natural ointments for back pain, however they don’t work the same for everyone. If you want to use ointments as a relief for back pain it might be a while before you find out which one works the best for you.
Foam roller
You can perform a self-massage to your upper back and shoulders using a foam roller. Even though there are numerous techniques for using foam roller, they are really simple and easy to follow. If used correctly, foam rollers can untie knots on the back and provide pain relief. This is one of the most efficient home remedies for back pain. For lower back pain, use a golf or lacrosse ball for self-massage.
Lacrosse ball
This simple and cheap remedy can be of great help if you suffer from lower back pain. You can massage your back by lying on the ground with the ball under the painful spot. It might be painful but it is definitely worth it because it works like a charm. Combining a foam roller routine with a lacrosse ball can provide you a relief for your entire back.
Comfrey root
This is a common ingredient in many natural ointments and creams because it provides relief for back pain. Using it for a week will significantly reduce the pain. It is simple to apply you just need to rub it on the skin. However, it is toxic if used too often so you should make pauses. For example use it for one week and then pause the other week.
Deep breathing
Breathing deeply works wonders for the mental well-being as well as for the back pain. It reduces the stress and tension you carry in your shoulders and back. Stress is not just a mental condition; it also causes your muscles to tighten up. So, taking deep breaths is very important to reduce this tension in order to prevent or reduce back pain.
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