The most common cause of disability in the world is back pain. It could happen due to physical inactivity or due to an internal or external injury or activities. Back pain can occur in the lower as well as upper back.
Lower back pain is due to problems in the lumbar spine, spinal disc, ligaments around the spine and discs, nerves and spinal cord, lower back muscles and internal organs or the skin around that area.
Upper back pain is caused by inflammation in the spinal cord, problems in the aorta, or chest tumours.
In the course of our lives, almost everyone suffers from back pain. Back pain could range from usual strained muscle and bad body postures to serious conditions like Sciatica, arthritis and spinal cancer.
Here are some of the best ways to treat and relieve your back pain depending upon the severity and reason behind the condition.
A good and deep sleep:
One of the most common reasons for chronic back pain is not getting quality sleep. This could even lead to inflammation in the spine. An eight hours sleep is mandatory for a healthy body. Sleep on a good quality mattress and correct sleeping position with a correct pillow positioning depending upon the affected area.
E.g., when you are side sleeping, put a pillow in between your knees.
Regular light exercises and stretching:
Excessive bed rest can worsen your back pain. Try doing slow and less straining stretches and exercises daily. Start with slow and easy walking.
Heat and cold therapy:
Cold therapy helps in reducing spinal inflammation and swelling, while heat therapy helps in muscle strain and spasms.
Electric stimulation:
Transcutaneous electrical nerve stimulator (TENS) machines are used to send low-level electrical currents through electrodes attached to your skin. These are safe and successful in pain-relieving. Discuss with your pain management specialist before taking any kind of therapy.
Increase vitamin D and Calcium intake in your body:
We need an adequate amount of vitamin D and calcium in our body for strong and healthy bones and the spine. Osteoporosis is one of the leading causes of back pain in older age because of vitamin D and calcium deficiency. Consume a vitamin D and calcium-rich diet or take supplements to avoid such conditions.
Maintain a good body posture:
Wrong body posture puts unnecessary pressure and strain on your spine and muscles. Nerve damage is also possible. Avoid slouching and bending sideways while sitting, standing and walking.
Avoiding being in a static position for too long:
Desk jobs are one of the major reasons for back pain nowadays. People spend half of their day on a chair that results in muscles and joints locking and strain. It’s always advisable to keep on stretching your body after every hour or do a quick walk in the office premises to avoid back issues.
Yoga and meditation:
Slow, controlled movements strengthen and stretch the body while practicing yoga. Meditation prevents stress and anxiety, which can help to reduce the tension you may commonly hold in your lower back.
Stop smoking:
Smokers are more prone to issues like back pain than non-smokers. Nicotine present in cigarettes reduces the blood flow in the spinal disc and spine, leading to rupture and damage of the spinal nerves. It also reduces oxygen levels in the body, causing frequent muscle cramping and injuries. Smoking makes the back weak and unhealthy.
Medication creams and anti-inflammatory drugs:
There are non-prescribable anti-inflammatory drugs like aspirin that help to reduce swelling and inflammation. You can use medical topical cream and sprays to give relief if you have strained muscles in your back.
Drink anti-inflammatory juices:
These drinks have anti-inflammatory and anticancer agents and are loaded with antioxidants—juices like turmeric water, cherry juice, ginger juice help reduce inflammation and relieve back pain.
Physical therapies:
It helps correct your body posture and reduces pressure on the spine. The core muscles are strengthened and your back is supported. Stretching the hips is good for your lower back. In the case of chronic back pain, these stretches and exercises may offer temporary relief, but a medical evaluation is always recommended. You can visit a pain specialist for proper therapy sessions.
Biofeedback:
This technique uses a special machine to help you learn to control your pain response. By learning to moderate your breathing, heart rate, blood flow, and muscle tension, you are better equipped to manage your body.
Back Surgery:
Surgery is always the last option when the pain has become severe and untreatable by other methods. Surgical procedures like discectomy and laminectomy used to treat bulging discs and decompress the affected area, respectively. Within three months, most back problems resolve on their own.
Seek the advice of a spine specialist before undergoing back surgery. Various spinal surgeons may have different opinions about when to operate, what type of surgery to perform, and whether – for some spinal conditions – surgery is required.
Conclusion
Back pain is one of the leading and most health problems people face nowadays due to busy and hectic lifestyles and physical inactivity. It can be caused due to a normal strained muscle to chronic disease like spinal cancer. Switch to a healthy lifestyle and regular physical activities like yoga to reduce back pain. You can treat back pain due to muscle straining and spasms easily with home remedies.
If you’re experiencing severe back and neck pain and cannot treat it with home remedies.
