‘Pain in the neck’ is a phrase used by people who have not experienced back pain. And those who have suffered from back pain would vouch for the fact that there is nothing worse than chronic or acute back pain.
Causes of Back Pain
Back pain causes could range from the simple and inevitable process of ageing, where the inter-vertebral discs degenerate and lose their cushioning function. This leads to persistent stress on the back. There could be other causes of back pain as well, such as spasms, tension in muscles or sometimes, rupturing of discs. Injuries could also cause back pain, and in some cases, minor injuries which you might have overlooked could linger on to cause back pain later in life. In other cases, some major injuries such as ligament or muscle tears or fractured vertebrae could result from uninformed postures, rigorous physical activities, improper lifting of weights or sudden twisting or unexpected reactions of the body to external stimuli. When the body reacts fast, without proper warming up, responding to contingencies, it has a high likelihood of ending up with back pain.
Apart from acquired injuries, there are other medical conditions, such as scoliosis, where the spine displays a lateral curvature, which could either be congenital or on account of problems associated with nervous disorders or muscular problems. Similarly, there are a host of other medical conditions such as osteoarthritis, rheumatoid arthritis, spondylitis and spinal stenosis. There could be other reasons for back pain, such as infections or tumours, though these are not normally associated with it. While each of these could be causes of back pain, there could be other simple causes of back pain such as defective postures while sitting, standing or walking, which people tend to ignore.
The good news is that such back pain can be managed with a host of home remedies for back pain.
Home Remedies for Back Pain
Lying Down for Back Pain
The best home remedy for back pain is to lie down. In normal circumstances, the back bears the entire body weight and forms the crucial part that balances the body in all positions, postures and movements. The first home remedy for back pain, hence, is to take the stress off your back. Whenever you experience pain or discomfort in your back, the cure for back pain should be to lie down flat on a hard surface. You may want to lie down without a pillow for your head and ensuring that your back is fully stretched and the back muscles, relaxed, as an immediate treatment for back pain.
HolyBasil for Back Pain
Tulsi or basil leaves are storehouses of goodness in many different facets, and the ability to keep back pain in control is just one of them. You could boil a few Tulsi leaves in water as you watch the solution become half of its original quantity; you could then sip the boiled water slowly as an effective home remedy for back pain.
Black Pepper, Cloves and Ginger for Back Pain
Now, there is a healthier way of enjoying your tea even as you make it stronger with aroma. You could grind four or five pieces of black pepper, a few cloves and a pinch of ginger powder to your tea and consume it on a regular basis as useful home remedies for back pain.
Cinnamon for Back Pain
While you would not want to overdo this particular home remedy for back pain by taking it for prolonged periods of time, you could powder a small bark of cinnamon, mix it with honey and consume it readily twice a day for relief from back pain.
Eucalyptus for Back Pain
Eucalyptus is healing oil by nature, known for its strong aroma and its anti-inflammatory properties, commonly used in pain relief for a variety of ailments. You could massage the affected areas of the back with diluted eucalyptus oil as useful home remedies for back pain.
Eucalyptus and Garlic Oil for Back Pain
You could also mix eucalyptus oil with garlic oil for massage for back pain. As in the case of eucalyptus, garlic is also an effective anti-inflammatory agent, which makes it an ideal candidate for mixing with eucalyptus oil and massaging on to the affected areas of the back as useful home remedies for arthritis.
Pillow for Back Pain
In the initial stages, lying down may relieve some of the stiffness in your back. Once you have stretched out your back, you may want to consider a thin pillow or a sheet rolled into a cushion at the spot in your back where you experienced pain. You may want to check and experiment with the thickness of the back support till you find the most comfortable position and dimension of your back cushion. Lying down with the cushion strategically placed is a trusted home remedy for back pain.
Movements for Back Pain
A sedentary lifestyle is one of the dangerous enemies for your back. If you are one who may have to keep sitting in the chair for hours together to get your work done, or if you keep working on your computer for long hours, taking a break every few minutes and taking a stroll, perhaps coupled with a few twisting and stretching movements that would exercise your back, would be good home remedies for back pain. It is important to provide the right blood circulation to your back to avoid stiffness, and as treatments for back pain.
Warming Up for Back Pain
Warm ups are not just for sportsmen, but for normal people as well. You would have a much higher probability of landing up with back pain, if you were to start off in a jerk or make a sudden movement that could exert pressures or pulls on your back. Make sure that you do not start in a fit or make an unexpected heavy movement without having brought in that all-important flexibility in your back.
It is important, especially in the early hours of the day after you get up in the mornings, to give some warming up moves to your back that would set your back up for the rest of the day. Gentle turning and stretching exercises to start the day off with, is a good home remedy for back pain.
Knee Usage for Your Back Pain
The relationship may not sound immediately obvious, but it is important to bend your knees slightly every time you exercise your back. Whether it is in physical exercises or in the case of lifting objects that may be on the slightly heavy side, the best home remedies for back pain would start with bending your knees just enough to relieve your back of bearing the complete pressure of your weight or of the physical movement. If you are used to lifting weights as part of your exercise routine, and if you have back pain, it is important that you bend both your knees to ensure that your back doesn’t feel the stress of your weights.
Way to Lift Weights to Prevent Back Pain
As per the previous set of directions, you might want to bend your knees when you lift weights. Further, you should also ensure that you bend your knees and come to our knees before you lift weights off the ground. Lifting heavy objects from the ground as you bend your back, without using your knees, can be extremely dangerous for your back.
And if you have to walk with heavy objects, hold the objects close to your body rather than walk with stretched out arms, as useful home remedies for back pain. Bend both your knees as well as your back slightly, if you walk with heavy objects – this would ensure that your back muscles are not damaged by the gravitational pull exerted by the heavy weights that you carry.
Postures for Back Pain
Most cases of back pain are the results of wrong postures, and correcting them could be the right home remedies for back pain. Check your postures when you sit, stand, walk or sleep. Ensure that your back is straight and is not curved. When you walk, ensure that your body frame is straight and falls in line with the lower part of your body.
When you sit, you may want to roll a sheet of cloth and place it strategically at your back where you feel the pain, as natural remedies for back pain. A weak back needs support, and the best way to support your back is by having a pillow or a rolled sheet at the right position, which would be an instant relief and treatment for back pain. And it is advisable not to go for soft cushions or sofas, but hard surfaces and chairs with a firm back support, as home remedies for back pain.
Garlic for Back Pain
Garlic is known to be a store-house of goodness blessed by nature. As a simple home remedy or back pain, you may start off with two or three cloves taken every morning. You may also want to try garlic oil, which you could make at home by frying ten cloves of garlic in around 60 ml of mustard or sesame oil for a few minutes, and letting the garlic cloves soak in the oil. Applying the garlic oil on the affected areas of the back is a useful home remedy for back pain.
Massage for Back Pain
Oil massage, like garlic oil massage, could be useful home remedies for back pain. However, it is worth noting that any massage is good for back pain, with or without oil. In the event of back pain, the best home remedy for back pain is to let someone massage your back gently, with the fingers or with the knuckles as you may find it comfortable. Massage alleviates the stiffness and increases circulation in the back, which would immediately relieve any pain and act as effective natural remedies for back pain.
Heat for Back Pain
Heat is a good solution for any pain, and would come in handy as cure for back pain. Salt could be heated up in a pan and could be tied up in a clean piece of cloth, and gently massaged to the back area where you have back pain. Heat massage is a good home remedy for back pain. Further, it is a good habit to take bath in hot water as a natural remedy for back pain. You may want to ensure that the hot water has its soothing effects on the parts of the back where you experience pain.
Lifestyle for Back Pain
Eat Warm, Stay Warm
People who have the tendency of getting into back pain need to stay warm and eat food that is warmed up, to stay fit and keep back pain at bay. It would be a good idea to take bath in warm water rather than expose yourself to cold water, especially as you start your day, as an effective home remedy for back pain.
Do Not Bend Over for Back Pain
That’s the last thing that you would want to do if you are suffering from back pain or are prone to back pain. When you give sudden movements and jerks to your back, it is quite likely that you would have to spend a day or two nursing it. If at all you need to bend, ensure that you bend your knees and get lower than simply bending your upper torso, for all of your home remedies for back pain to be effective.
Mattress for Back Pain
The gentle cushy ones may seem like heaven, but they are not the ones that you need if you are taking up home remedies for back pain. Your body posture is perhaps even more important than any of the home remedies for back pain, and the best way you could help yourself is by choosing a firm mattress that does not give in to your pressure points, especially at the lower back region. Ensure that the mattress is firm and supportive of your weight, making your back position straight as you lie flat facing upwards.
Strengthen Your Muscles
It is important to strengthen your back muscles when you take up home remedies for back pain, since the back tends to take up most of your weight in all kinds of movements as long as you are in a vertical upright position. And there is no better way to strengthen your back muscles than to take up regular exercises for your back.
Loosening Your Muscles for Back Pain
While it is important to strengthen your back for home remedies for back pain, you would also want to loosen your muscles and warm up before you start off with your daily activities or before you do your muscle strengthening exercises. This would ensure that there is not much recurrence of back pain even when you engage in some physically straining activities.
Yoga for Back Pain
Yoga is a time tested approach to good health and well being. And Yoga for back pain has been perfected over the ages and is definitely a good home remedy for back pain. There are specific Yoga postures that would work wonders on the back and leave your back strong, flexible and fit, letting you manage your back pain like no other resort.
However, Yoga for back pain is not a quick fix and it requires dedicated attention, devoted practice and thorough knowledge of the execution and implementation. While it may well be classified under home remedies for back pain, you need to realise that Yoga takes formal learning to perfect, from trusted sources. And once practised to perfection, Yoga would be a natural remedy for back pain that you would cherish forever.
Weight Management For Back Pain
Back pain is aggravated when there is severe strain on the back, and you would not want to aggravate the health of an already strained back. You could take up weight management as a priority project, since obesity would not only lay additional stress and pressure on your back, but would also mean that your back muscles would not be strong enough to support the additional weight and strain in the region.