Statistics says that one in every four American suffers from a backache. In fact everyone at some point in life experiences a backache. Backache is a very common problem but can worsen if proper attention is not given. Sometimes backache may be a result of an underlying spinal problem or an injury. This would call for immediate medical attention. However, minor backache issues linked to poor posture, strained back can respond very well to home remedies. Here are some 7 effective home treatments to relieve backache.

7 Effective Home Treatments to Relieve Backache

7 Effective Home Treatments to Relieve Backache

Find some of the home treatment options that can be conveniently used to relieve your backache. While some need to be applied immediately, there are some treatment measures, which must be made a part of your life. In most cases, backache is a result of poor posture, weak muscles and lack of activity. Hence, this home treatment to relieve backache focusses on healing as well as strengthening and maintaining flexibility of the back to prevent backache.

  1. Ice It

    Applying ice, in fact is the best home treatment to relieve backache. An ice pack applied over the painful spot can be helpful in reducing inflammation, swelling and relieving backache. Particularly, if the backache is acute or when there is inflammation, ice packs work wonders. Ice packs must be wrapped in a cloth and used over the area, while taking breaks to allow the skin to rest.

  2. Be Active

    Spine is the most important part of the body that supports other joints and muscles. It can function well only if it is supple and strong. Normal backache and stiffness is obvious when your back muscles remain inactive with no exercise. Sedentary life brings a sort of stiffness and rigidity to your muscles which cause pain. You can fight this problem by being active. This helps to keep the muscles active with good blood circulation and avoid stiffness and pain. Similarly those involved in physical work too need regular exercises to keep the muscles strong and prevent injuries causing backache.

    Being active by involving yourself in regular exercise is one of the most effective home treatment to relieve backache. Exercises, aerobics, cycling, swimming, bicycling and even walking can help to reduce and prevent backache. Therapeutic exercises aimed at relieving backache can be done with the help of your physical therapist.

  3. Stretch Yourself

    Stretching is one of the most effective home treatment to relieve backache. It is best done after you wake up and in between your work during the day. If you have a desk job, don't just remain glued to your seat the whole day. Since work of majority of the work involves hunching forward, back muscles generally develop some sort of pain.

    Take a break every 20 minutes and try stretching your muscles of the back, hands and legs. Go for a short walk of 5 to 10 minutes, if possible.

  4. Kick Bad Habits

    Smokers need to pay attention. Smoking enhances the risk of osteoporosis which in turn leads to compression fractures of spine. As per a recent research, smokers are more prone to intense backache as compared to non-smokers. Actually smoking severely damages the tissues of lower back and hinders the circulation of blood leading to reduction in the flow of essential nutrients and minerals to lower back muscle. A wonderful home treatment to relieve backache in smokers is to quit smoking.

  5. Track Your Weight

    An excess body weight or obesity can put considerable pressure on back. So, reducing some body weight can surely relieve your backache. Losing some weight is very important to relieve backache. Weight puts more pressure on the body`s joint and muscles. This is turn throws of the spinal alignment resulting in intense problems like bulging disc, muscle strains and osteoarthritis. Shedding the extra fat off the body can not only combat back pain but also avoid diseases like cardiovascular diseases, diabetes, osteoporosis etc.

  6. Correct Your Posture

    As your spine supports your body, it is necessary to maintain a posture that puts the least strain on the back. Another home treatment to relieve backache is to improve and maintain correct posture. To do this, stand straight with the feet perfectly balanced. Tilt the pelvis forward and then backwards exaggerating movement. Settle for a position that feels most comfortable for you. A perfect posture with the back perfectly straight minimizes the chances of back pain. Maintain this position when walking, running, jogging and even lying. Sleep towards left side with the back straight. Wrong sleeping postures also lead to intense back pain. Sit straight while working. In fact, think ergonomically and choose a chair that supports your lower back and keeps the feet firmly planted on the floor.

  7. Over The Counter Medications

    There are many over-the-counter anti-inflammatory medicines that help to relieve backache. But they do have certain side effects, particularly if taken for long and may also be contraindicated in some cases. Hence, they are best taken after consulting your physician. Similarly, pain relieving gels, ointments and other roll-ons can also be used on the affected area. However, if these do not show any improvement or if the pain worsens, immediate medical attention is required.

    If you note any other symptoms like numbness, tingling in the hips, legs or feet, weakness in the limbs or lack of bladder or bowel control, seek medical help without delay. There could be a nerve problem, which must be medially evaluated.

Written, Edited or Reviewed By:

, MD, FFARCSI

Last Modified On: July 10, 2017

Pain Assist Inc.

Pramod Kerkar
  Note: Information provided is not a substitute for physician, hospital or any form of medical care. Examination and Investigation is necessary for correct diagnosis.

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