Bonus Tip: Soothe The Pain With Cold And/or Hot
Don’t underestimate the pain reduction of simply applying cold packs and/or hot packs to help reduce your lower back pain.
- Cold therapy helps reduce inflammation and pain. Some examples include wrapping ice in a cloth, a pack of frozen peas from the freezer, or a cold gel pack. Always keep at least one layer between your skin and the ice/cold pack.
- Heat therapy helps improve blood flow, relaxation, and pain relief. Heat therapy can come in many forms. It’s best to try several to find what works best for you. Taking a warm bath or shower, soaking in a hot tub, or using a heating pad or heat wrap are all ways to bring warmth to your lower back.
Whether applying ice or a heat pack, limit applications to 15 or 20 minutes with at least 2 hours of rest in between to protect your skin. Never sleep with a heating pad or frozen pack as this can lead to permanent skin damage.
Hopefully these overlooked remedies can help you try some new approaches to better manage your lower back pain and find lasting relief.
How To Heal Lower Back Pain Fast: At
Lower back pain is among the leading causes of pain in the US, with research showing that at least 25% of US adults reported experiencing lower back pain over three months¹. While the condition is more common among adults, children and adolescents can also develop lower back pain.
Some of the common causes of back pain include muscle strain, accidents, and arthritis, to name a few. Other factors that can increase the risk of developing lower back pain include fitness level, age, gender, weight gain, genetics, and job-related factors.
If you are experiencing back pain, there are several effective home remedies that you can try to manage the pain. These include getting enough sleep, doing enough exercise, using heat and cold therapy, applying pain-relief cream, managing stress levels, avoiding being in the same position for too long, and mindful meditation.
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Use Turmeric Or Willow Bark As Natural Pain Killers
Herbs like turmeric and willow bark may serve well as painkillers if your backs killing you.3
Turmeric: Curcumin, an antioxidant present in turmeric, has anti-inflammatory properties and can help with pain relief. Turmeric extracts are available as powders, capsules, and tinctures. You can also brew yourself a nice hot cup of turmeric tea. Leverage its anti-inflammatory goodness by adding this spice to your everyday cooking, adding about a tablespoon to your soups, stews, or curries. Do keep in mind though that turmeric can increase bleeding and might not be suitable if youre taking blood thinners.45
Willow Bark: This plant has been used traditionally for thousands of years, across the world, for dealing with pain. It contains pain-relieving salicin as well as anti-inflammatory flavonoids that can ease your back pain. It can be taken as a capsule, tincture, or tea. However, like turmeric, it too might increase bleeding and should not be taken with blood thinning medication or aspirin. It is also not recommended for children below the age of 18 as it might increase the risk of Reyes syndrome.6
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Reduce Your Stress Level
Stress can affect your breathing. A longer period of stress can harm your health differently, including back. To reduce stress and decrease stress-related issues consider some effective changes to your daily habits. Spend quality time with yourself, eat healthy foods that can keep you stress-free. It will help you to live a healthier life. You might be pleasantly surprised by the results.
Treating Chronic Arthritis Pain In The Spine
Facet joint arthritis is a degenerative condition. In its early stages, occasional mild back pain may respond to one or more of the above tips. However, spinal arthritis can affect the facet joints between each backbone in the lumbar spine, eventually leading to constant bone and/or nerve pain. Only a doctor can determine if arthritis of the facet joints is the source of chronic lumbar pain.
Sperling Medical Group offers a new noninvasive MRI-guided treatment called Focused Ultrasound, a one-time noninvasive outpatient procedure that gives lasting relief without the use of drugs, injections or surgery. To learn more, visit the Sperling Medical Group or contact us to set up a consultation.
NOTE: This content is solely for purposes of information and does not substitute for diagnostic or medical advice. Talk to your doctor if you have health concerns or questions of a personal medical nature.
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Find Activities That Make You Happy
Ongoing back pain can wreak havoc on your life, affecting your cherished relationships, finances, and your ability to get stuff done at work and at home. Finding activities that make you happy can help reduce some stress and may relieve some pain.
Some people find that even doing just 3 things that make them feel good each daysuch as enjoying a comforting cup of tea or coffee, calling an old friend, walking the dog, or receiving a longish 30-second hug from a loved onecan make pain more tolerable.
Even something as simple as laughter with a friend may stimulate feel-good endorphins.1, 2
Natural Home Remedies For Back Pain
Back pain often strikes when somethings amiss with the delicate column of bones, muscles, ligaments and joints that holds you up. But many other conditions, like strains, arthritis, hairline spine fractures and even kidney infections, can cause your back to throb.
What you can do natural home remedies for back pain
Ice first, heat later.
As a pain reliever, ice works great. It temporarily blocks pain signals and helps reduce swelling. Several times a day, lay an ice pack wrapped in a towel on the painful area for up to 20 minutes.
Alternatively, you can use a bag of frozen peas or corn. During the first few days of home treatment, apply the ice pack as frequently as necessary.
Later you may still want to use ice after exercise or physical activities. After about 48 hours, switch to moist heat to stimulate blood flow and reduce painful spasms.
Dip a towel in very warm water, wring it out, then flatten and fold it. Lie on your stomach with pillows under your hips and ankles. Place the towel across the painful area, cover the towel with plastic wrap, then put a heating pad-set on medium-atop the plastic.
Leave it on for up to 20 minutes. You can repeat this three or four times a day for several days.
Perfect your posture.
Look for the posture that places the least stress on your back.
Rise and shine.
Each morning before you get out of bed, lie on your back and slowly stretch your arms overhead. Gently pull your knees to your chest, one at a time.
A natural boost
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When Is Surgery A Good Idea For Back Pain
These red flags can be indicators for surgery, if theyre found to berelated to your spine condition:
- New or progressing bowel/bladder issues
- Weakness in limbs
- Gait and balance problems
- Evidence of increased reflexes
Surgery can also be an option for chronic back pain if there is a knowncause confirmed by imaging and if other treatments didnt help. Getopinions from at least two surgeons, suggests Nava, as pain can stillcome back after the surgery.
Natural Remedies For Back Pain Relief
Back pain treatment may involve medication or, in some cases, surgery. But natural remedies for back pain, such as exercise, spinal manipulation, and massage, are among the top recommendations for both acute and chronic cases.
While some are supported by research and included in clinical practice guidelines, other natural remedies for back pain have more anecdotal than scientific evidence to back them.
If you’re interested in using a natural remedy for back pain relief, you might consider one of the following popular options. Some of them may offer relief for mild to moderate discomfort, particularly when part of a comprehensive treatment plan.
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Home Remedies For Lower Back Pain
1. Oil Therapy
- Take 4 tablespoons of mustard oil, sesame oil or coconut oil. Put it on low flames and fry 7-10 garlic cloves till they turn light brown. Then, strain the oil. Allow it to cool. Massage this oil on your lower back. Use this therapy regularly for 15 days or so, to get effective results.
- Massage with warm castor oil also heals lower back pain.
- Mix turpentine oil and warm mint oil. Rub it gently on the affected area for quick relief.
2. Heat Therapy
One of the best remedies to use for lower back pain is heat. The warmth from any heat source can relax and calm your muscles and help to soothe aches, pains, and sores. there are a couple of things that you can do to administer heat to a lower back pain ache. The first is investing in a good heating pad. There are all types of heating pads on the market right now but one of the best is an electronic heating pad. With an electronic heating pad, you can control the settings so that you can administer as little or as much heat as you want.
You can also use a microwavable heating pad too. However, these will lose their warm after about half an hour after you heat it up. When you are using a heating pad, try not to use a longer than 15 to 20 minutes. Additionally, be sure that you move your heating pad from one location of your skin to another. This will prevent you from scalding your skin.
3. Cold Therapy
5. Cabbage Leaves
6. Lemon Juice
7. CBD Oil
10. Capsaicin Cream
Can I Use Cbd Oil To Cure Back Pain
Despite its somewhat dubious reputation, CBD oil has been shown to have many medicinal applications. Studies done at Harvard have found that CBD can be used to treat anxiety and insomnia. It has also shown to be helpful in treating different types of chronic pain. In fact, it is believed that CBDs effectiveness against anxiety and insomnia might actually contribute to its ability to soothe muscle and back pain.
Note that when CBD is used to treat chronic pain, it is commonly considered a full-body treatment rather than one that might target specific muscle groups. CBD can be ingested or used topically. The result of either of these applications is different depending on the degree, location, and underlying cause of pain, though according to cbdMD, using them in tandem can achieve more effective homeostasis based on an individuals needs.
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The Stretch: Bottom To Heel
- Kneel on your hands and knees, placing your hands beneath your shoulders and your knees beneath your hips.
- Now gradually move the bottom backward, making sure the natural curve of our spine is maintained.
- Hold this position for the space of one deep breath and go back to your starting position.
- Repeat the exercise 810 times.
Draw Yourself A Mineral Bath
If your low back pain is due to inflammation, a hot bath may help. Adding Epsom or magnesium salts may add extra benefits. Although medical science is still out, Epsom salts are widely recognized for easing pain and tension while helping you relax. Try adding 300 grams of salts to your bath and soak for at least 15 minutes.
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Apply Ginger Paste And Follow Up With A Eucalyptus Oil Backrub
Heres another remedy for back pain rooted in the ancient science of ayurveda. Mix a little ginger powder and water to make a paste. Apply this paste to the affected area and let it sit for 10 to 15 minutes before washing it off. Now rub on some eucalyptus oil.8 It is worth noting that both ginger and eucalyptus oil have anti-inflammatory properties and are known for providing pain relief.91011
When To See A Doctor
People can often treat back pain with home remedies and some patience. However, a person should speak with a healthcare professional about chronic or severe back pain.
A healthcare professional may recommend physical therapy, medication, or other treatments. People with existing health conditions or who take regular medications should speak with a medical professional before trying herbal medications or supplements.
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What Is A Bulging Disc
The spine is not a single bone but a column formed from bones called vertebrae. These are stacked vertically on top of each other. In order to prevent the bone from rubbing together, intervertebral discs sit between each bone. These discs also absorb shock to the spine. Each disc has a tough outer shell and is filled with a gelatinous material.
Over time, the outer layer of this disc can be weakened, allowing the inside to push out and bulge the outer rim of the disc. Picture a balloon that is losing air and can have pouches form on the top or bottom. If the outer layer is weak enough, the inner gel may come out known as herniation into the bulge, or even break through and become a free-floating fragment. Ultimately, the herniation will interfere with the surrounding nerves, causing a range of issues. This may include pain, tingling, numbness, or even weakness.
Most often, this occurs as a result of a degenerative disc condition that is a result of aging and wear and tear. However, sudden trauma and mechanical pressure can also trigger the discs to move unnaturally and bulge.
Natural Treatments For Lower Back Pain Relief
Its estimated that up to 80 percent of adults experience persistent symptoms of lower back pain at some point in their lives, and about 31 million Americans struggle with the condition at any given time. Given its extremely high prevalence rate whether due to a weak psoas muscle, sciatic nerve pain or some other cause its not surprising that lower back pain is considered the single leading cause of disability worldwide according to the American Chiropractic Association, with half of all American workers reporting having occasional back troubles each year. Naturally, this leads to millions searching for lower back pain relief.
Lower back pain can be mild to very severe depending on its underlying causes, how long its been left untreated and the state of someones overall health. The University of Maryland Medical Center states that several important risk factors for lower back problems include family history of back pain, smoking or using tobacco, being overweight or obese, being female, being anxious or depressed, and either doing too much physical work or living a sedentary lifestyle.
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Ask Your Doctor About Biofeedback
In recent years, biofeedback a type of mind-body technique that uses electrical sensors to help you make subtle changes in your body has grown in popularity as an effective way to manage back pain. A suggested that biofeedback could reduce the intensity of back pain and muscle tension, both as a standalone treatment and when combined with other treatments.
Facts And Figures About Lower Back Pain
- Both men and women commonly develop back pain, however some research shows women tend to have more recurrent symptoms.
- Overweight adults who dont exercise and have other health issues are at the highest risk for back pains.
- The incidence of low back pain is highest in someones 30s, and overall prevalence increases with age until the 6065 age group, at which point it seems to decline.
- Globally, back pain is one of the most common reasons for missed work days and the second most common reason for doctor office visits. Its estimated that around 13 million people go to the doctor for chronic back pain every year.
- Approximately 2.4 million Americans are chronically disabled due to back problems. At any given time, around 2.4 million adults are temporarily disabled.
- Studies show that back pain symptoms tend to come back. The rate of recurrence at one year ranges from 24 percent to 80 percent depending on the group.
- Americans spend at least $50 billion each year to help diagnose and treat various lower back pain symptoms.
- Back pain can be both acute and chronic . About 20 percent of people affected by acute low back pain develop chronic low back pain that winds up lasting more than one year.
- The majority of lower back pain cases are caused by irritation/inflammation of five spinal vertebrae in the lumbar region, which supports much of the weight of the upper body. Thirty-one pairs of nerves are also rooted to the spinal cord, which can cause radiating pain downward or outward.
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Ways To Relieve Back Pain Naturally
There are a wide variety of natural remedies to soothe your back, which can help reduce the intake of medications or provide an added benefit to your existing medical treatment.
Take a look at these natural pain-relieving strategies and find out what works best for you:
Read on to learn more about effective pain-relieving strategies for chronic back pain from natural methods.