10 Effective Practices To Relieve Back Pain

First of all, most back pain cases are caused by poor posture or improper movement. Spending most of the day sitting behind a table or on the couch is a surefire way to develop back pain.

A sedentary lifestyle is also a risk factor, which can cause everything from diabetes to heart disease. And, undeniably, it can even shorten years in our lives.

Correct posture is truly critical to health. However, most people living in industrialized cultures acquire a posture that is far from ideal.

So, by understanding your body’s functional biomechanics, you can learn to optimize the way you move at all times. This, in turn, prevents sores and pain from developing.

Can back pain be serious?

For many people, this pain is not permanent or serious. It usually resolves with relative rest, analgesics and anti-inflammatory drugs, such as ibuprofen, naproxen or paracetamol, for example.

Other non-additive medications include muscle relaxants that can be prescribed by a doctor and used temporarily until you can exercise or receive physical therapy.

Avoid narcotics to treat routine low back pain, as these medications can cause constipation and addiction, among other adverse side effects.

Therefore, the only time you should resort to this is for severe acute pain and under the supervision of a physician in an appropriate setting.

However, there are several reasons why you should seek immediate treatment from a doctor. These signs and symptoms include:

• Pain radiating just below the legs;

• Swelling or weakness in the groin or legs;

• Any loss of bowel or bladder control;

• Fever;

• Pain or night sweats.

Causes

Often the problem is mechanical in nature. That is, it is the result of poor posture, repetitive movements or incorrect lifting (as opposed to the consequence of injuries, infections or serious illnesses such as cancer, for example).

If you go to a conventional doctor for back pain relief, it is likely that you will only have superficial treatment.

Medications to relieve back pain are among the most common treatments, followed by steroid injections and surgery. In addition to having many side effects, none of these solutions tend to lead to a full recovery. As a result, many patients end up struggling with back pain, often chronic.

So this is where natural remedies can be very helpful. So before you even consider medications, injections, or surgery, try these 10 expert tips for alleviating back pain.

1. Chiropractic care

Visiting a qualified chiropractor is a good option if you suffer from any type of chronic pain, including back pain, for example.

2. Stretches

It is common for people who take stretching classes (emphasizing torso and leg stretches) to receive relief from back pain, as do those who take yoga classes.

3. Strength training

A regular strength training routine will help to strengthen your back and core muscles, which is undoubtedly essential to alleviate back pain and prevent injury.

4. Osteopathic manipulation

First, what is osteopathic manipulation? Well, it can involve moving joints into place, massaging soft tissue, and helping to relax stressed muscles.

This treatment is very beneficial as it helps to reduce chronic low back pain.

5. Reduce stress

Without a doubt, people with persistent negative thoughts and anxiety are more likely to suffer from back pain.

6. Meditation

Meditation can be a powerful pain reliever. Among volunteers who never meditated, those who participated in four 20-minute classes experienced significant pain relief.

7. Yoga

Yoga, which is particularly helpful in promoting flexibility and core muscles, has proven to be beneficial in cases of back pain. For example, people who took one yoga class a week had greater improvements in function than those who received medication or physical therapy.

8. Massages

Massage releases endorphins, which help induce relaxation and relieve pain. Massage therapy for 10 weeks offers tremendous relief from back pain and, if nothing else, the benefits last for at least six months.

9. Acupuncture

More than the standard treatment for pain, acupuncture can be another helpful approach. That’s because this method has a definite effect on reducing chronic pain such as back pain and headache.

10. Tai Chi

It is an ancient form of self-defense, which is said to support the balance of “yin and yang” in your body, thereby improving the flow of “qi” or vital energy.

It is often described as “meditation in motion”. That is, the activity takes your body through a specific set of elegant movements; where each move flows directly into the next.

Therefore, be careful with conventional treatments for back pain. Also, don’t let your doctor convince you that prescription drugs are your only option for alleviating back pain.