14 Tips On How To Treat Back Pain Naturally At Home


People nowadays concern about the spinal health. However, due to the innovation of technology and busy life, people spend too much time sitting in front of computer, television and do not pay attention too much to their posture. Improper posture when standing, sitting and bending results in the damaged or unhealthy spine. Moreover, it is also one of the common causes of the back pain that we need to know and watch out for good. Back pain is not dangerous or fatal health problem but it is common and affects people at any ages. Some people are likely to suffer from back pain at some points in their life. The old is always complaining about their back pain because of spinal weakness. Parents always tell their children to sit properly and limit the time watching television and playing games to avoid spinal problems. Many teenagers do not have the proper body shape and they suffer from the back pain. We can see that the spinal health and good posture is important if you want to avoid the back pain. Normally, the back pain can improve after a couple of weeks or months. However, for some people, the back pain is long-term or repeated.

How To Treat Back Pain Naturally At Home – What To Do If You Have Back Pain

Most people experience the mild or severe pain in the lower back but in fact, the pain can appear anywhere along your spines such as your neck, lower back, or hips.

However, the back pain is caused not only by the wrong posture or unhealthy spine but also by an injury or certain diseases such as a slipped disc, whiplash, sciatica, frozen shoulder, ankylosing spondylitis. It is important for you to meet a doctor to figure out the hidden causes of your back pain condition.

Most cases of back pain can improve on its own without the need for medication. However, if the back pain is caused by certain diseases that I mentioned above, you should treat these diseases first. If the back pain lasts for more than a couple of days or weeks, you can take strong painkillers such as ibuprofen or paracetamol to reduce the pain. However, overconsumption of these medications can lead to unwanted side effects and affect your health. You should consult your doctor first before taking. Moreover, alternative solutions for the back pain include hot or cold compression, manual therapy, exercise classes, acupuncture or counseling like cognitive behavioral therapy (CBT). You can get the advice and support at a specialist pain clinic. Some people need the spinal surgery to get rid of the pain because nothing can work for them. Do you want to know more how to treat back pain naturally at home? If yes, please read the article on VKool.com to know more.

1. Back Exercises

how to treat back pain - back exercises

Back exercises are natural ways on how to treat back pain at home. There are a lot of back exercises for back pain that you should keep them in your regular exercise routines to reduce the back pain significantly. It not only reduces the pain in your back but also relieves the symptoms related to the back pain such as stiffness, tension, and soreness. You can find these exercises available on the internet. The exercises that are recommended by famous physiotherapists and trainers aim to strengthen, stretch and mobilize the lower back. These exercises include bottom to heels stretch, knee rolls, back extensions, deep abdominal strengthening, pelvic tilts and more. You just need to type the name on google and find the instruction on the internet. When you start exercising, you should do gently and slowly until your body is used to these movements. After that, you should increase the level of duration and difficulty to see how far you can get for each exercise without noticing the pain. It is recommended doing this exercise routine at least once daily to get the satisfactory result. However, if your pain and your body do not allow, you can increase the exercise frequency gradually. It is better to complement these back exercises with cycling, walking and water-based activities. Each individual finds different exercise suitable. Therefore, you should seek the medical advice before starting the back exercises. Stop it if the pain in your back is unbearable.

2. Low-Impact Aerobic Exercise

how to treat back pain - low-impact aerobic exercise

If you suffer from the low back pain, low-impact aerobic exercise is suitable for you. Along with back exercises that I mentioned above, aerobic exercise can help to improve the heart rate. Therefore, aerobic exercise is also one of the natural solutions on how to treat back pain effectively at home. By increasing the blood circulation to your back and improving the absorption of nutrients to back structures, aerobic exercise may relieve the stiffness in the joints and back that cause the back pain. Doing aerobic exercises can fasten the healing process.

According to experts, aerobic exercise is good for maintenance and rehabilitation of the lower back. Moreover, this exercise allows the spine to stay functional. Patients who get diagnosed with chronic low back pain are more vulnerable to the loss of functional capabilities if they do not include aerobic exercise in their regular routine. Overweight or obesity may put stress on your spines and joints. Everyone knows that aerobic exercise is effective in losing weight and controlling the ideal weight. Moreover, when you exercise for at least 30 minutes, the production of endorphins will level up. Endorphins is known as biochemicals that are considered as natural painkillers. Reliance on painkillers may result in some unwanted side effects. Exercising is the ideal way that can help you to reduce the pain. Patients, who experience back pain, always feel down and depressed. Do you know that endorphins can improve your mood and prevent depression?

Read more: Face And Neck Aerobics Review

3. Massage Therapy

how to treat back pain - massage therapy

Massage therapy is always recommended when you want to find the effective ways on how to treat back pain naturally at home. When you suffer from back pain, doctors may give you muscle relaxants. However, if consumed too much, these medications may affect your health. Massage therapy is natural ways that can help to relax your muscles without causing pain and unwanted side effects.

Most healthcare providers recommend taking massage therapy to treat the lower back pain because they recognized the effectiveness of this treatment in reducing the pain and giving the muscle relax.  Muscle tension and stress are common causes of back pain. Fifty-four percent of healthcare providers advised their patients to take massage therapy along with medical treatment. According to a study conducted by the American Massage Therapy Association, massage can boost the blood circulation and thus fasten the healing of muscle soreness caused by overwhelming physical activity. Moreover, massage is effective in relaxing the muscle and improving the functional capabilities of the spine. It is the reason why sufferers from insomnia also take massage as the natural treatment. Like aerobic exercise, massage therapy can increase the production of endorphins, the biochemicals that play the important role in combating the pain, relieving stress and improving the mood.

Read more: List OfBenefits Of Massage

4. Mindful Meditation

how to treat back pain - mindful meditation

For patients who experience chronic back pain, mindful meditation is highly recommended. It is good for controlling and managing the pain. Many recent studies showed that it is worth devoting a specific amount of time to learn how to meditate mindfully because meditation has a plenty of analgesic benefits that may make you surprised.

According to some studies, 20-minute meditation can give patients the significant relief from the pain. The result may last for over three days. When you meditate, your mind can relax and calm. It reduces and even alters the perception of pain on individuals.

When compared with distraction and relaxation techniques, the results and effects of meditation last longer.  The distraction and relaxation techniques give you the relief during or around the time of distraction and relaxation.

There are different types of meditation practices you can choose. Some meditation practices are complex with mantras and imagery while some involve breathing and stillness simply. Despite the complex or simple meditation practices you choose and the time you devote daily, mindful meditation can give you a significant pain relief.

If you suffer from the back pain and want to reduce the pain immediately, you should consider mindful meditation as a natural solution on how to treat back pain.

Read more: Top Best Benefits Of Meditation

5. Get Enough Sleep

how to treat back pain - get enough sleep

Back pain may make you feel difficult to sleep at night and stay asleep during the day time. Many people who suffer from back pain are likely to get insomnia as well as other sleep disorders. It is estimated that about two-thirds of people suffering from chronic back pain experience sleep disorders. This vicious cycle makes it difficult and ineffective to treat the back pain. The restorative sleep can allow your body and your systems to heal their problems. It is understandable when inadequate sleep may worsen the back pain. Therefore, if the sleep problems are your worry, you should treat them first.

It is important to turn off all the electric appliances before sleeping. There are a lot of natural solutions can help you to resolve the difficulty in sleep such as taking a hot bath, listening to jazz music or drinking a hot glass of milk.

If you try these ways on how to treat back pain but nothing can work for you, you should make an appointment with your doctor immediately.

Read more: Types Of Sleep Disorders

6. Hot And Cold Therapy

how to treat back pain - hot and cold therapy

Hot and cold compression should not be ignored if you are looking for the ways on how to treat back pain natural at home. You just need to apply the hot pack or cold packs to the affected areas to reduce the pain.

When you take the cold application, the inflammation caused by back pain reduces significantly. It inhibits nerve impulses and thus, prevent the spasm of nerves and reduce the pain.

With the heat therapy for back pain, you should heat the towel for a few minutes. Make sure that the temperature is not too hot to burn your skin. Apply this towel to your back, neck, hips and other areas you feel the pain. The heat therapy can stimulate the blood circulation and give you the pain relief. Moreover, it prevents the pain message from going to the brain. In addition to heat wrap, there are many ways of heat therapy such as taking a hot shower or bath, using a heating pad, applying hot water bottle and soaking in the hot tub.

7. Hamstring Stretch

how to treat back pain - hamstring stretch

Another exercise on how to treat back pain is hamstring stretch. If the hamstring muscles are too tight, your sacroiliac joints and lower back can be stressed, resulting in back pain. Therefore, you should do hamstring stretch carefully twice daily. However, before trying any hamstring stretch, you should consult your trainer and physiotherapists carefully in order to find the gentle stretch that is suitable for you. If you get hurt, you should stop.

Read more: Best Hamstring Stretches

8. Train Your Brain

how to treat back pain - train your brain

Pain specialists found out that pain is not just a sensation. It is more complicated than that. When the pain signals send to your brain, the brain can interpret these signals. As a result, you feel pain.

Fortunately, scientists showed that people can train the brain to reduce or ignore these pain signals. Developing these skills requires time. Therefore, you should be patient on the way of how to treat back pain.

Read more: How To Train Your Brain

9. Limit Bed Rest

how to treat back pain - limit bed rest

You should sleep enough 8 hours at night; however, it is important to be active during the daytime. Studies have shown that patients with short-term back pain can experience more pain while doing daily activities if they rest during the day time. Therefore, as one of the natural way on how to treat back pain, you should keep active.

According to Mike Flippin, an orthopedic surgeon at San Diego Medical Center, patients who suffer from back pain should not get more than three-day bed rest.  He always encourages his patients to move, work and do daily activities as much as possible during the daytime.

10. Develop Good Posture

how to treat back pain - develop good posture

You may feel the pain in your back after long hours working out in a gym. However, the causes for it have developed for years. If you do your daily activities with poor postures, it may put the unnecessary stress and strain on your back. For years, the stress and strain build up and thus, lead to back pain. For example, the pressure on your back can increase by 50% if you often lean over the sink too much to brush your teeth. If your back pain condition is caused by poor posture, the solution is simple. You just need to build good postures right now. It can prevent and reduce back pain.

11. Buy A New Mattress

how to treat back pain - buy a new mattress

If your current mattress is soft and sagging, back pain condition may be worsened and developed. It is recommended buying a new mattress that is suitable for you. If you do not have enough money to buy a new mattress, you can place a three-quarter-inch-thick piece of plywood between the box spring and the mattress. Although there are not enough conclusive studies and evidence whether the water bed is effective in treating back pain, many sufferers from back pain can get the relief for back pain after trying the water bed.

12. Buy A Cushion

Most seats in trucks or cars cannot help to support your back. However, nowadays, some cars and trucks are designed to have adjustable lumbar support for the driver. However, this type of car cost you more money than a normal car. If you own a normal car that does not have supporting seats, it is recommended buying cushions for the car seats in order to provide the necessary support. In order to protect the spine and core of children, their parents always encourage them to sit up straight and lean back at about 110 degrees. However, sitting for long hours at one particular place is not good for your back. You should stand up, relax, and walk around your house or your office for at least 30 minutes to increase the blood circulation and reduce stiffness.

13. Sleep With Good Position

how to treat back pain - sleep with good position

Sleeping enough 8 hours at night and limiting rest during the daytime is not enough if you want to avoid and reduce back pain. The sleep position is important if you want to avoid back pain. The bad position during sleep without support can lead to back pain and worsen the condition. There are some notes how to treat back pain you should remember including:

  • If you sleep on your back, you should keep a pillow under your knees
  • If you sleep on your side, you should keep a pillow between your knees. This position can make sure that your spine is kept in a neutral position
  • You should not sleep on your stomach because it can put the pressure and stress on your back while making your neck and your head twist

After sleeping, if you feel the pain in your back, it means that you slept in wrong position last night.

14. Quit Smoking

how to treat back pain - quit smoking

Smoking not only damages your lung but also hurt your back. According to a study that was published in the American Journal of Medicine, people who smoke frequently are more likely to suffer from back pain than other people who do not have this bad habit. This is because nicotine found in tobacco can constrict the blood vessels while inhibits the blood flow to the soft tissue. Patients with back pain can find difficult to treat their problem if they smoke. Therefore, sufferers from back pain should give up smoking to alleviate their condition.

It is a good idea to prevent back pain. The way you sit, lie, stand, lift or walk is important for the back health. You should make sure that you do not put too much pressure on your back. Always keep your back and spine supple and strong. It is recommended engage yourself in regular exercises such as swimming or walking. Activities including pilates and yoga are ideal to make your back muscles strong and boost your flexibility. If you try everything on how to treat back pain but back pain does not improve, you should meet your doctor.

After reading this list of tips on how to treat back pain naturally at home and decide to make use of the methods revealed in the article, people should not stop looking at this site right away. One more thing you should do if you have time is to spend time reading another related article that also helps people deal with the back pain issue fast and effectively – the X-Pain Method Review. This is actually a great review that helps people have more choices of pack pain treatment. All methods and the entire treatment plan introduced in this article are based on nature 100% so that people should feel secure about this. All you need to do is just to give this recommended article a chance to help you and feel how amazingly it will work for you and your current back pain situation!

Along with effective ways on how to treat back pain naturally at home, I think you want to know more about natural home remedies for upper back pain. This article can share 13 natural remedies that help to treat upper back pain such as honey, ice, chamomile tea, hot shower and more for you. You do not need to take medications or creams. With the natural ingredients at home and natural solutions, patients with upper back pain can find the significant relief. It is an excellent idea if you want to combine natural home remedies with effective ways on how to treat back pain that I recommended to get the optimum results.

I had mentioned 14 effective ways on how to treat back pain natural at home. I hope that you can find this article helpful and effective. If you have any questions to ask, please raise your voice by leaving your comments bellow. I will answer as soon as I can. Thank you for reading.

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