Back pain is a very common health issue as 6 out of 10 Indians have back pain at some point in their lives. Lower back pain is the most common condition.
Learn more about all the possible causes of back pain (Comprehensive article)
Women mostly encounter sudden back pain while performing their daily chores – while cooking cleaning home and washing clothes. The cause could be a sudden muscle spasm or strain while working or may be due to a chronic condition such as arthritis or ankylosing spondylitis.
Remember! Sudden and severe back pain – especially the lower back pain that doesn’t go away easily must always be checked by an Orthopedic doctor or a physiotherapist.
Sometimes, you can take some measures to get some relief from nagging back pain and discomfort. The top 5 home remedies for back pain among those include the following:
Keep Good Posture
This is an important area to focus on. To ensure good posture, always prefer sitting by keeping your head centered over your pelvis. If your problem is related to your posture, then talk to your Orthopedic doctor regarding the use of straps or tapes. Your physiotherapist will also help you in keeping your spine in alignment. This will help ease pressure on your back. While sitting on a chair don’t slouch or crane your chin forward.
If your job is a desk, ensure to keep your eyes level with the top of the screen. Keep your spine straight by resting your arms evenly on the desk or table. Take intermittent breaks from work – stretch, move and walk around after every 45 minutes or so.
Excess body weight burdens your back and makes it vulnerable to wear and tear. Reduce weight by adopting some healthy lifestyle measures such as – eating a nutritious diet, and exercise. Ask your Orthopedic doctor for the best exercise to strengthen your back and reduce excess weight.
Roll-up towel under your pelvis
When you feel your back is hurting, roll up a soft towel and put it under your pelvis while lying down. Allow your hip to relax over the towel. It will help stretch out the tension in the lower back.
If your Orthopedic doctor or physiotherapist suggests a back brace wear it, but not for too long as you may get dependent on it and your muscles may also get lazy.
Move Your Back Muscles – Back Pain Exercise
Those who are prone to back pain owing to tight and lazy muscles must consider low-impact activities – hydrotherapy, brisk walking, yoga, or any other activity that can help relieve back pain. A daily exercise program that includes strength training and stretching can help keep back muscles strong and flexible. It also helps in reducing frequent episodes of back pain.
This is the best way to get rid of back pain and also to reduce recurrent episodes. You can do the following stretches to get relief from back pain:
Cat-Cow pose: Kneel down and then keep your hands on the floor. Next, arch your back towards ceiling and then gradually dip it down towards the floor. Repeat the process 3 to 4 times.
Cobra pose: Lie on your stomach while keeping your face and hands down beside the shoulders. Next, gently raise your head to point it towards the ceiling by lifting your chest up.
Touching the toes: Stretch your hamstrings, and also bend forward to reach your toes. This will help loosen the muscles in the lower back.
The above stretches (home remedies for back pain) help in relieving back pain which is related to your lifestyle. Hold each stretch for as long as 45 seconds or more or as long as you feel comfortable.
When to See an Orthopaedic Doctor?
You can get some relief from back pain with the home remedies for back pain and taking over-the-counter medicines, and also by applying pain relief creams. However, you should consult a specialist doctor if you have chronic or severe back pain.
Learn more about the surprising causes of back pain that need treatment
Some people try self-therapies, use of supplements, medications or other treatments. All these measures may not offer relief and sometimes can make the condition worse. Some people with pre-existing health conditions take regular medication to get rid of back pain. They should never resort to such treatments without consulting a specialist Orthopedic doctor. If you have any concerns regarding your back pain, and back pain treatment meet me personally.