There are days when we feel that we carry all the weight of the years on our backs. Perhaps poor sleeping posture, an injury, constant use of the lower back, or excess weight are causing this discomfort.
The good news is that there is a solution. In fact, you can perform several home remedies and follow some recommendations from home. And of course, here we are going to tell you everything.
However, keep in mind that if you have back problems or any particular condition, you must seek medical attention before doing any activity that compromises your body.
Science and research have demonstrated that stretching can help reduce body pain and expert voices such as Medical News Today advise practicing the following exercises because they work very well:
A clinical trial study reflected the efficacy of thermotherapy and cryotherapy in relieving acute low back pain. It depends on each person which option they prefer to try: heat or cold treatment, or it is also possible to alternate between both.
Twice a day, you can put a compress on the affected area for 20 minutes. It is usual that with the passage of time, the discomfort begins to decrease.
Exercise builds strong, flexible muscles that are less prone to injury, and physical activity is an ally in the healing process for back pain.
Keeping moving helps restore muscle and protects you from future pain. According to Healthline, some exercises known to reduce symptoms include walking on level ground, push-ups, and backbends.
A good program usually includes all three main forms of exercise: aerobic activity, strength training, and flexibility exercises.
Have you already heard about this plant? It is native to central and southern Europe and is used to relieve pain and other deviations from health.
A study published in the Cuban Magazine of Medicinal Plants reflected that “this natural product can be used safely and effectively to relieve pain and reduce post-traumatic and post-surgical inflammation in people.”
This species is available as an ointment or gel and is found in most health food stores.
Did you know that massages can be effective for the treatment of chronic back pain? A post from acpjournals.org explains that the benefits of this type of therapy last at least 6 months.
In fact, in the analysis performed no clinically significant difference was observed between relaxation and structural massage in terms of alleviating disability or symptoms. So, if you are one of those people who love massages, go ahead. Even science is on your side!
Through meditation, you can control the way your body perceives pain. For example, practicing mindfulness is a great way to release feel-good hormones and decrease anxiety and stress.
Spine Health advises finding a quiet, dark room to meditate for 5 to 10 minutes in the morning. You can also meditate before bed or while taking a break at work.
If meditation isn’t your thing, try practicing simple breathing exercises: like taking 10 slow, deep breaths in a row. In conclusion, be silent, meditate, listen to your heart, analyze your body or do breathing exercises to relieve back pain.
Do you feel your back stiff, sore and tense? Creams or ointments can help, many of these products contain ingredients like menthol, camphor, or lidocaine that cool, warm, or numb the affected area.
A Web MD article explains that this recommendation may not provide significant relief, but it may ease discomfort momentarily. Put cream where it hurts and tell us how it is!
Lower back pain can be avoided by improving body posture. For example, when standing, keep your back straight, your chest up, and your shoulders back and relaxed. The feet can be comfortably separated for better support.
When sleeping, choose to rest on your back. “This position evenly distributes the weight of the entire back and minimizes pressure points and ensures good alignment of the head, neck and spine”.
Choose an appropriate place at home to do your home office. It is very important that you take the choice of chair very seriously. You will spend several hours there. Look for one that helps you keep your back straight. In addition, the mouse and keyboard must be within your reach, it is recommended that they be above the level of the elbows.
As for your room, invest in a comfortable and correct mattress for your back, and in pillows that give you the support you need.
A variety of herbs have been studied to see if they are safe and effective. Here are some options:
In the Herbal Medicine for Low Back Pain research, it is explained that in addition to arnica, cayenne or red pepper reduces pain more than a placebo. Similarly, devil’s claw, white willow (Salix alba) bark, comfrey (Symphytum officinale L.), and lavender essential oil also seem to reduce pain more than placebo.
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