[toc]Back pain is very common problem across the globe. It affects both men and women, but women are more vulnerable to it due to household activities, calcium and other deficiencies, etc. It may be in the form of lower back pain, middle back pain as well as upper back pain and the degree of pain depends on its severity and its underlying reason. Back pain may be caused due to injury, growing age, incorrect postures, deficiency of vital nutrients in the body, herniated disk, etc.
The pain tends to become worse with physical activities like working on the computer for longer hours, playing outdoor games, sitting in a particular posture for longer hours, etc. Like many other health conditions, it is likely to be at its peak during the night. Correction in lifestyle and day to day activities along with a healthy diet can help in warding off back pain easily.
7 Excellent Ways To Get Rid Of Back Pain
Exercise
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Any exercise which is of rigorous nature should be strictly avoided so that the inflammation does not elevate. Moreover, exercise and physical activities should be done in limitation. Yoga or any specific exercise for a sprained back should be performed only under the supervision of a trained instructor.
Correct Posture
Healthy posture makes our spine strong and firm. On the other hand, stooping and bending forward makes it difficult for our muscles, bones and ligaments to maintain the balance of the body. This may result in serious outcomes like back pain, spondylitis, headache, and a host of other problems. A good posture helps in maintaining the three curves of our spine namely, cervical curve, thoracic curve and lumbar curve in their natural form.
Therefore, we need to make some corrections in posture like balancing the body weight on both feet equally, tucking the abdomen, keeping the spinal chord straight, avoiding tilting of the head in any direction, etc. Back pain may sometimes be caused due to a wrong sitting, walking, standing or sleeping posture, which needs to be rectified at the earliest.
Hot Compress
Hot compress provides instant relief from back pain, provided it is applied for 15 to 20 minutes at a stretch. Not just that, it also has healing effects on the inflammation. Muscle spasm and tension in the muscles and soft tissues around the spine generates pain signals to our brain and interrupts with the normal circulation of blood.
Hot compress enhances the flow of oxygen and vital nutrients to the muscles, thereby dilating the blood vessels of the muscles around the lumbar region. Heat also reduces any stiffness by facilitating the stretching of soft tissues, which provides flexibility, comfort and relief from pain. Moreover, it prevents the transmission of pain signals to the brain by stimulating the sensory receptors in the skin.
Sunlight
A little exposure to the sunlight everyday works like magic on back pain. Sunlight is a rich and natural source of Vitamin D, which helps in making our bones stronger. Moreover, it works like a hot compress on inflammation and pain and reduces the inflammation.
It also has an analgesic effect on bones and muscles pain. Sitting or standing with the back of our body towards the sun for 10 to 20 minutes everyday reduces back pain naturally. You may also make your pillow warm in the sunlight which will help in soothing the pain and give you comfort.
Diet
Good nutrition is very essential for dealing with backache problems. This is because bones, muscles and other tissues in the spine needs to be firm and strong in order to provide support and balance to the entire body. People suffering from back pain should opt for an anti-inflammatory diet like fresh vegetables, fruits, lean protein like sprouts, sea fish, egg whites. etc.
Moreover, the diet should also be rich in vital nutrients like multi-vitamins, iron, magnesium, etc. apart from calcium, which makes the bones stronger. It is also equally important to cut down on unhealthy food like refined grains, saturated fats, junk food, oily and sugary food, etc. This will not only help in reducing the inflammation that causes pain, but will also help in weight management.
Weight Management
Obese and overweight people are more likely to suffer from back pain, muscle sprain, arthritis, etc. The risk of back pain becomes higher because the pelvis region automatically gets pushed forward by the overweight of the abdomen and waist which stresses the spine, other muscles and ligaments in the back and causes back-pain. According to the American Obesity Association, one-third of the people in America who are suffering from back pain are obese. Therefore, it is very important to stay in shape, with the help of proper diet and exercise.
Natural Remedies
There are some natural home remedies which are very effective in getting rid of pain. Spike lavender, which can be used as an essential oil is very beneficial in reducing inflammation and pains. Turmeric is another excellent antidote against back pain. Heat some raw turmeric paste along with lime powder(chuna in hind) and apply it on the affected area. Intake of fresh ginger also provides relief from inflammation.
You may add fresh ginger paste or juice in your food, salads, juices, etc. You may also chew raw garlic or apply homemade garlic oil in the back, to reduce pain. Garlic oil can be easily prepared by heating some olive or mustard oil and putting a few cloves of mashed garlic into it.
For best results, apply the oil when it is still hot. Other anti-inflammatory herbs and spices which can be used in getting rid of back pain are cloves, chamomile, rosemary, cardamom, basil, black pepper, bark of arjuna, cinnamon, etc.
