Back pains are physical discomfort occurring anywhere on the spine or back, ranging from mild to disabling.
Back pain can have causes that aren’t due to underlying disease. Examples include overuse such as working out or lifting too much, prolonged sitting and lying down, sleeping in an uncomfortable position or wearing a poorly fitting backpack.
Conditions commonly linked to back pain include: Muscle or ligament strain. Repeated heavy lifting or a sudden awkward movement can strain back muscles and spinal ligaments. If you’re in poor physical condition, constant strain on your back can cause painful muscle spasms.
HOME REMEDY FOR BACK PAIN
1. Turmeric milk:
Turmeric, an Asian spice, contains antioxidant, anti-arthritic, and anti-inflammatory properties.
An easy method to consume turmeric is to mix a small quantity (1/2 teaspoon) of turmeric powder in a glass of warm milk. You can add honey or stevia to the milk if you prefer a sweet taste. Consume this drink, preferably just before bedtime to allow the anti-inflammatory process to work while you sleep.
Consuming dairy products may increase inflammation in some people. In such cases, trying plant-based milk, such as almond milk can be helpful.
2. Cherry juice:
Cherries are rich in antioxidants and anti-inflammatory agents. Cherry juice can help relieve muscle pain, which may be chronic or exercise-induced.
Cherry juice is easily available to buy at grocery stores and commonly contains the tart cherry extract. Try drinking a glass of cherry juice on a daily basis and see if it has positive effects in relieving your back pain.
3. Ginger-green tea:
You can also try infused-herbal drinks, such as ginger-green tea, which contains the pain-relieving benefits of both green tea and ginger. Ginger-green tea bags can be purchased from grocery stores and you can easily enjoy a cup either at work or at home.
4. Practice yoga:
Holding downward dog for five to ten seconds can help stretch your back muscles. This motion reduces pressure that can build up in the lower spine and cause pain.
Remember to also tilt the pelvis under to avoid any further lower back strain. Pigeon pose is another great posture for backaches.
Hip muscles can quickly become tight and shift strain to the back. Stretching out hip flexors and extensors can alleviate back pressure and pain.
5. Capsaicin cream:
Capsaicin is a substance found in chili peppers. When used medicinally it helps reduces the amount of substance P, a neurotransmitter that leads to pain impulses in the brain.
After 3 weeks of capsaicin use, patients had a significant reduction in pain.
apply topically, at least twice per day, for maximum relief.
The warm sensation also allows you to stretch and move without pain.
6. Get some exercise:
You may be tempted to stay in bed when your back acts up, but exercise and activity can actually help you heal faster and reduce pain.
Regular exercise reduced pain by 28 percent and disability by 36 percent. Low impact, moderate intensity exercise is the safest option. Avoid movements that trigger pain or require excessive jumping or squatting, which can exacerbate injuries.
Take two to three minutes at the end of your workout to stretch your back thoroughly. Lie flat on your back and hug your knees to release any tension that developed during your workout.