Medical conditions or injuries can cause back pain that can have its impact on your functioning. If left untreated you can even end up being bed-ridden for days. That said surgery and harsh painkillers are not your only options if you want to get rid of your pain. There are so many all-natural remedies that you can consider. Some of those include:
Treating with Ice Packs and Heat Pads
Ice packs can reduce swelling and block your pain signals temporarily. Heat treatments on the other hand can stimulate blood flow and reduce painful spasms. Here is the procedure you may have to follow:
- Wrap up an ice pack in a towel and keep it on the affected area for about 20 minutes or so. If you don’t have an ice pack you could use a bag of frozen peas or corn. You can do this several times a day depending upon the severity of your back pain.
- 48 hours after starting this treatment dip a towel in some hot water, wring it out and then flatten it out.
- Now lie down on your stomach, keep some pillows under your hips and ankles and place the towel on the affected area. If you have a heat pad, you can put it on a towel covered with plastic wrap and put it on medium heat mode.
- Leave it that way for about 20 minutes or so. You can do this for about three to four times a day until your pain reduces.
Perfecting your posture
An ideal posture for those who are suffering from back pain would be one that places the least bit of stress on the back. You may want to follow the following steps:
- Stand straight and make sure your weight is evenly balanced on both your feet
- Now tilt your pelvis forward and then your back, exaggerating your movement
- Focus on one area at a time – your waist, your chest area, and then the area around your neck and shoulders. See which position feels most comfortable. Try and maintain this position when you stand, walk, and begin or end any exercise.
Stretching it out
Every morning before you get out of your bed, you need to do some stretching exercises.
- Stretch your arms overhead while lying on your back
- Now pull up your knees to your chest, one after the other
- Roll up to the edge of your bed and turn on to your side.
- With your knees over the edge, use your arm to push yourself up.
- Once on your feet, lean back very slowly with your hands on your buttocks. Gently stretch out your spine.
Getting a back massage
Get some back rub (cream or ointment) and ask your partner to rub into your back. Most topical creams have a tendency to cause some skin irritation after a couple of applications. If you want to avoid it you may fill a long sock with some tennis balls, tie up the end, and ask your partner to roll it across your back.
Handheld back massagers work like magic when it comes to relieving back pain. The best part about these is that you can do your back massage all by yourself, without depending on anyone else.