Back pain is really a frustrating problem that can ruin the complete plan for that day. You will be stunned to know that 84% chance is there to develop the issue of lower back pain in one’s overall lifetime.
However, you might have experiences that back pain can’t be ignored always because it’s not such kind of problem that would resolve automatically without any intervention. Fortunately, with the help of some workable home remedies, you can successfully treat this problem at your comfort zone and such remedies range from massages to herbs.
How to Cure Lower Back Pain at Home?
For most of the individuals, there is no such thing like a straightforward cure for lower back pain because most of the times it needs a trial and error approach to find out the most suitable process for you.
Conventional medical techniques would generally concentrate on the anatomical issues related to the lower back pain. But, sometimes, a multifaceted technique would generate a better result and eliminate the pain from its root.
Let’s check out the following list that has been compiled to provide you relief in the problem of lower back pain.
#1 Releasing Your Inner Endorphins
Endorphins are hormones composed in our body naturally, however, most of the people don’t know that they are equally as powerful as any pain medication.
Whenever these hormones start releasing in our body, they start blocking pain signals from registering with our brain. These hormones are helpful in lowering stress, anxiety, depression because all of these issues are connected with chronic back pain and the pain becomes worse due to such factors.
You can try out some activities in order to release such good messengers and these activities are Aerobic exercise, Meditation, and Massage therapy.
#2 Have Sufficient Restorative Sleep
Are you suffering from insomnia? If yes, then pain can be the prime reason for that. You can face issues with staying asleep or falling asleep. Many chronic back pain sufferers experience some kind of sleeping issue.
It is also true that insufficient sleep can make this issue even more serious. In this scenario, only having the pain treatment will be of no help because you must treat the sleep disorder as well.
#3 Exercise Your Core
The muscles present in your back and abs play a pivotal role while it comes to support the lower spine and these muscles do not receive a decent workout during your normal routine and so you must target such portions specifically with the help of exercise.
You can choose a few simple exercises and perform those 20 to 30 minutes, according to your convenience. You can also consult a fitness trainer to know about it in detail.
#4 Soothe the Pain with Hot and/or Cold
Many people underestimate the application of hot packs and/or cold packs, but such applications are wonderfully effective in alleviating the lower back pain and speeding up the healing process.
#5 Cold Therapy
Do you know the two main benefits of cold applications?
Cold therapy alleviates inflammation that generally works as a black sheep in any type of back pain issue.
This incredible therapy plays a role of local anesthetic by decelerating nerve impulses that prevent nerves from generating pain.
#6 Heat Therapy
Heat application is involved with two prime benefits:
Heat therapy is helpful in stimulating blood flow that further transfers healing nutrients to the particular affected area of your low back.
This particular therapy obstructs the pain messages from being transferred to the brain.
Heat can be generated in multiple forms and it will be best if you can try several options to find out the most suitable source for you.
You can take a hot shower or bath, soak in a hot tub, can utilize a hot water bottle, a heating pad, or heat wrap that can provide a low-level but continuous heat to give healing warmth and relaxing feeling to your lower back.
#7 Stretching of Hamstrings Twice Regularly
Tight hamstrings can be a big contributor to lower back pain. Hamstring stretching must be carefully performed and twice per day at the minimum.
A number of gentle stretching exercises are available that should not hurt the lower back pain sufferers.
#8 Engaging Your Brain
According to pain specialists, pain is not at all absolute and it’s more than sensation only. The manner in which one’s brain interprets as well as processes pain signals play a crucial role in the way he/she perceives the pain.
The best part is that you can learn skills for the brain for alleviating or ignoring the signals of pain. Expertise development in such skills can be helpful for you in experiencing some level of influence over the pain in the long run.
You can also find some activities that make you happy. Continuous pain can be like a burden in your life that can affect the relationships with your near and dear ones, can influence your finances and so on.
Ongoing pain might interrupt your sleep and also influence your mood, as a range of other issues usually develops with the problem of lower back pain. Hence, any natural anti-depressant can help you to a great extent.
The Bottom Line
In case you are in severe pain and are on continuous extensive medical treatments, you can try to recall some simple things that you can perform for yourself to assist in your healing and get healthier and stronger with the passing time.
You must take care of your diet habit as well. Consult a dietician and get a customized diet chart. Many people also use supplements and herbs for alleviating back pain. Always consult your doctor prior to initiating the utilization of any herbal medicines, unless they might interfere with your ongoing medications and generate unwanted side effects.
It is true that many times back pain responds to home remedies, however, in case it starts going extremely severe, then you must consult a specialist without further delay.
Lower back pain can put a halt in your daily activities and so it is very important to get rid of this problem as soon as possible.