Natural Tips for Back Pain Relief :
Many individuals have problems with back pain. The majority of back problems stem from muscles that have been exhausted or strained. Back pain is often a sign of injury or some underlying problem related to your spine – its bones, muscles, and other soft tissues. It could disrupt your work, routine, and your daily activities. It may even affect your normal lifestyle as you are unable to participate in recreational activities due to pain.
There is no one treatment that has been proven to be “best practice” among all the treatments available, and for many people, a mix of treatments is necessary to provide relief and restore function.
There are a number of back pain relief tips that are for the most part under your control :
* Some patients find more pain relief with heat. Heat therapy goes a step further and can provide both pain relief and healing benefits for many types of lower back pain. In addition, heat therapy – such as heating pads, heat wraps, hot baths, warm gel packs, etc. – is both inexpensive and easy to do.
* Ice can also be very helpful in alleviating postoperative pain and discomfort. A simple ice application can still be one of the more effective, proven methods to treat a sore back or neck. Ice is typically most effective if it is applied soon after an injury occurs, or after any activity that causes pain or stiffness. While any form of applying cold to the injured area – such as a bag of ice wrapped in a towel or a commercial ice pack – should be helpful, combining massage therapy with ice application is a nice alternative for pain relief.
* To decrease back pain it is a good idea to incorporate hamstring stretching exercises into your daily routine. Hamstring stretching should typically include applying even pressure to lengthen the hamstring muscle for 30 to 45 seconds at a time, one to two times each day.
* Massage therapy is a proven method for alleviating lower back pain, and can also improve sleep and lessen anxiety and depression. Promotion of body awareness and preventing patterns of movement that promote pain and tone is commonly helpful in treatment of patients with back pain. Treatment may incorporate massage to promote relaxation and the introduction of new patterns of movement that are pleasurable and pain free.
* Another treatment is water therapy. In addition to the physical therapy benefits, water therapy has the added benefits of relaxation and sensory alterations due to water temperature and hydrostatic pressure. It also reduces pressure on the joints of the spine and allows for further range of motion.
* Lifting to avoid bending through the spine by bending the knees, coming down on one knee, or lifting the back leg behind you as you reach toward the ground (also known as the golfer’s lift) is helpful to avoid too much force through an injured back.
* While sitting and standing, or from standing to sitting, it is frequently helpful to break the movement down into two steps, so that, when coming into sitting, you first sit on the edge of the chair keeping your back up tall, and then slide back into the chair, rather than just bending forward to get your bottom all the way back in the chair. When standing, first slide the bottom to the edge of the chair, then, keeping upright and tall, lift the body out of the chair. These two-step process helps to keep the back from bending to lift and lower the body into or out of a chair.
* Walking with long strides as tall as you can imagine being encourages upright to extended posture through the low back as well.
* Sleeping on the side with the bottom leg extended and the top leg bent forward with the knee on the bed, or sleeping on the stomach are also frequently helpful for people with back pain.