Treating back pain often involves more than just traditional medical approaches, as 80 percent of Americans will experience back problems at least once during their lifetime. There are ways to reduce back pain naturally to help keep the inconvenience and discomfort at bay.
1. Exercise more
Simple exercises like walking daily is the best medicine for back pain. It is especially important to exercise the core muscles as the abs and back play crucial roles in supporting the lower spine. Since muscles do not normally get worked out during the normal course of the day, they need to be specifically targeted during exercise routines.
2. Sit less
Sitting for 8 to 12 hours a day can increase the risk for type-2 diabetes by 90 percent. Since most people spend most of their time sitting, going for short walks or stretches in between work can make for healthy habits, according to Natural News.
3. Practice good posture
Maintaining good posture while sitting in a chair means having all bones in the spine lined up correctly. This also means keeping feet on the floor and keeping the computer keyboard within arms reach without needing to lean forward.
4. Get enough sleep
About two-thirds of people who experience chronic back pain suffer from a type of sleeping disorder. The restorative effects of sleep can heal back problems along with reducing the impact of inflammation.
5. Stretch to improve flexibility
Too much tightness and tension can cause back pain so the goal should be to increase flexibility by stretching. Stretching looses up tense muscles and strengthens muscles that need reinforcements to put an equal load throughout the body from the feet all the way up to the head.
6. Apply ice and heat when necessary
Cold application reduces inflammation and acts as a local anesthetic to slow down nerve impulses that cause nerves to spasm and produce pain. Hot application, on the other hand, stimulates blood flow and inhibits pain messages sent to the brain allowing healing nutrients to get to the affected area.
7. Use relaxation techniques
Research shows that deep breathing, tai chi, yoga and meditation can help put the mind at rest, which can also do wonders for the back. Inducing a relaxation response can also reduce the pain level perceived, Web MD reported.
