Pain on the back; 5 ways to relieve him naturally
We've all felt it. Persistent pain in the back, either high above the shoulders or lower. Especially those of us who work in an office and spend many hours on the computer often feel back pain which is usually due to our bad posture.
Of course, the only person qualified to decide on this is our doctor who will have to examine us in order to find the cause. We may need to do some x-rays, magnetic resonance imaging, blood tests or an electromyogram if deemed necessary.
However, we too can help our bodies and relieve pain in natural ways. Let's see together how.
1. We do mild exercise
When we have back pain, we may find it difficult to even stand up. However, a short walk, yoga, water aerobics, swimming, or other low-impact activity can help relieve back pain.
Exercise can relax tight muscles and release endorphins, the brain's natural pain relievers. It also helps a lot to follow a regular muscle strengthening program. Regular exercise can prevent future episodes of back pain caused by tight muscles.
2. We improve our posture
A very important factor for the back is to maintain the correct posture during the day, which most of us neglect.
A 2019 study suggested that the following types of exercise may improve both posture and lower back pain:
-Yoga: Yoga can reduce pain while improving mental and physical function.
-Pilates: The Pilates method emphasizes core toning, concentration, postural management, precision, flow and breathing. It is considered one of the best ways to improve posture (it is no coincidence that many dancers and ballerinas prefer it).
-Tai chi: This traditional Chinese exercise can help reduce pain.
-Aerobic exercise: Regular aerobic exercise can improve physical function, muscle endurance, pain and mental health. Exercise can be high, moderate or low intensity.
-Walking/running: depending on the pain and the advice of our doctor, we choose which of the two is more suitable for our body
-Swimming: Most of us know that swimming is ideal for strengthening the back, as the water supports the muscles. However, there are few studies on its effectiveness in treating lower back pain.
-Cycling: Some people may also find cycling helpful for lower back pain.
In addition, it helps a lot to keep our body posture in mind and to try to distribute the weight between our two legs when standing, to straighten the back and of course to be very careful when lifting weights.
At the same time, we should do better stretching exercises often, daily. Some of the best exercises are the "cat", the yoga "cobra" and the "child's pose". They all provide excellent back pain relief and help the muscles to stretch and "unlock".
3. Alternate cold and hot as needed
Sometimes it helps a lot to put hot and cold packs on the painful area to reduce swelling and soothe the pain.
We sometimes use ice packs right after an injury, such as a sprain. Applying an ice pack wrapped in a towel directly to the back can reduce inflammation.
Cold can provide a "numbness" for sudden, severe back pain. It is best to apply special ice packs to relieve the pain, but a bag of ice or frozen vegetables covered with a towel is also sufficient to protect the skin from frostbite. We apply the ice packs for up to 20 minutes at most (of course it is better to consult your orthopedist, in case of any injury).
A heat pad can also soothe a sore back by increasing blood flow, which allows for healing. It goes without saying that we read the instructions carefully to avoid burns or scalds from the heat pad. Heat pads can provide immediate relief.
If a heating pad is not available, the person can use a heating pad or heat a towel (with the iron) and place it on the spot.
4. The "magic" arnica
A common secret of homeopathy, arnica is a lifesaver for muscle pains and injuries. There are creams that contain arnica and are an integral part of our family pharmacy, as they provide immediate pain relief and help with healing. A 2018 study showed that arnica combined with acupuncture relieves osteoarthritis pain.
5. We change shoes regularly
Here's another factor we don't often think about. And yet. We should change shoes at regular intervals, because over time they wear out and do not offer us the support they should. We also need to pay attention to high-heeled shoes as they are often blamed for lower back pain (a 2015 study provided plenty of evidence for this).
While the exact opposite - completely flat shoes can also cause pain. Some can be greatly helped by choosing orthopedic shoes that are specially designed to provide proper support to the body.
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