Approximately 85% of working Canadians will experience low back pain at some point in their lives. Back pain is extremely common and may interfere with a person’s personal and work life. The good news is, there are many home remedies available to help relieve problematic back pain.
If you are searching for home remedies for lower back pain, you’re in the right place. Keep reading for some helpful tips that will alleviate your pain and help keep it from coming back.
1. Get Muscles Moving by Exercising
If your back hurts, it’s challenging to get up and move. However, taking a short walk, practicing yoga, or even water exercises are all low-impact activities that can help relieve your back pain. Exercise can loosen your tense muscles and release endorphins. These are the brain’s natural painkillers.
You should also consider starting a daily exercise program that includes stretching and strength training. This will help you keep your muscles strong and flexible. Exercising regularly can also prevent future spouts of back pain due to tight muscles.
2. Get Plenty of Restorative Sleep
Pain is one of the top causes of insomnia. This results in you having a hard time to fall asleep or stay asleep. It’s also been shown that one out of three Canadians don’t get sufficient sleep.
Insufficient sleep may also result in your back pain getting worse. This cycle makes it even more challenging to get restorative sleep.
To recharge your energy levels and help your body’s tissues heal, you need plenty of restorative sleep. If you have issues sleeping, it’s necessary to address the pain or other factors that cause it. Your doctor may even recommend medications, lifestyle changes, or other treatments depending on the precise cause of your sleep disruption.
3. Use Ointments and Oils to Ease Pain
There are several pain ointments and rubs that can be used to help ease pain by blocking the sensation. For example, if you choose a cream with capsaicin, it can desensitise the channels of pain in the area affected.
Some of the other ingredients to look for in topical creams include:
- Brasilian arnica
- Comfrey
- Cayenne
- Lidoderm (lidocaine)
- Voltaren (diclofenac)
- Dolgit or Nurofen (ibuprofen)
- Diractin (ketoprofen)
It’s believed that some topical medications are as effective as oral ones. Some work much better than placebos, too. You can find topical pain medications in several forms, including patches, creams, gels, and more.
4. Get New Shoes
If you wear shoes that don’t fit or that don’t offer support, it may cause muscle strains in your neck, legs, and back. For example, wearing high heels may throw off your body’s alignment and cause lower back pain.
If you wear flat shoes, it may put additional strain on your back and feet. For cases of recurrent back pain, consider choosing shoes that fit properly and provide adequate support for the feet. If you aren’t sure what type of shoes are right for you, consider getting advice from a foot specialist or podiatrist.
5. Use Heat and Cold to Soothe the Pain
You shouldn’t underestimate the pain reduction of applying hot or cold packs to the affected area. Learn more about each of these here.
Cold Therapy
Cold helps reduce pain and inflammation. Some ways to apply cold to affected areas include using a cold gel pack, a pack of frozen veggies, or wrapping some ice in a cloth. Be sure to keep a layer between the ice pack and your skin.
Heat Therapy
With heat therapy, you can improve pain relief, relaxation, and blood flow. Heat is available in many forms and it’s a good idea to
find out what works best for you.
You can take a warm shower or bath, soak in a hot tub, or use a heat wrap or heating pad to bring warmth to your lower back.
Regardless of if you choose to apply a heat or ice pack, limit the applications to just 15 to 20 minutes with approximately two hours of rest in between for skin protection. Don’t fall asleep with a heating pad or a frozen pack, as this may cause permanent damage to your skin.
6. Complementary Therapies
There are several types of complementary therapies besides the things you can do at home that are helpful and can provide relief from back pain. These include the following:
Acupuncture
With this treatment, therapists use thin, sterilised needles. They are inserted into precise points in your body to help release blocked energy.
Spinal Manipulation
With spinal manipulation, chiropractors put pressure directly on your body. This is done to correct your spinal alignment.
Therapeutic Massage
Provided by a professional, therapeutic massage helps to relax aching muscles.
While evidence regarding the effectiveness of these therapies is mixed, when they work, it’s often because they are combined with some of the other home remedies used for treating back pain.
What Home Remedies for Lower Back Pain Are Right for You?
As you can see, there’s an array of home remedies for lower back pain. Each one can provide relief, but sometimes you may have to use a process of trial and error to find the treatment option that works best for you.
You can also work with your doctor, who can provide even more advice about an effective way to ease or eliminate cases of lower back pain.
If you are searching for a natural form of pain relief, there are several options to consider. You should also think about shopping our product selection, where you can find an array of high-quality, top-rated creams and topical treatment products.
To learn more contact us today. Our team can help ensure you get the desired pain relief results.