Back pain is extremely common ailment, currently affecting at least 8 out of 10 people. As reported by the American Chiropractic Association (ACA), nearly 31 million Americans experience lower back pain at certain point of their lives.
Inactivity, obesity, poor posture, osteoporosis, stress, and diseases like blood clots, infections, and kidney stones are considered the major causes of lower back pain. The structure of the back is quite complex. Being consisted of bones, muscles, joints, and ligaments, it is very likely to irritate or sprain the inner workings which keep it strong and supportive.
Neglecting and ignoring the pain, most people turn to painkillers in order to proceed with their day-to-day activities pain-free. However, this doesn’t address the root cause, and long term use can eventually lead to kidney damage, ulcers, liver damage, and even aggravate issues with blood clotting.
The good news is that it`s possible to prevent and even treat disease without the need of popping medications and pain-killers that offer temporary relief. The right approach includes lifestyle changes and using time-tested and scientifically-proven remedies.
Cobra pose, cat pose, triangle pose, and bridge pose are extremely useful when it comes to both preventing and curing back pain safely. It has been scientifically shown that practicing yoga helps reduce the severity of low back pain, improve mental health, increase serotonin levels, and promote better sleep.
2. Exercise Therapy
Contrary to popular belief, rest and inactivity aren’t the best cures for back pain. Quite the opposite, physical activity is basically far more beneficial for reducing back pain and strengthening the muscles of the spine.
“Why are we not prescribing an inexpensive, effective treatment? Some of it is, I think, we don’t think of exercise as being a treatment the way a tablet or a procedure or a physical therapy treatment might,” says Dr. Tim Carey, an internist at the University of North Carolina in Chapel Hill. “We’re a fairly pill-oriented society. Pills are easy to take, and as a doctor, pills are easy to prescribe.”
According to Chris Maher, a physical therapist turned health researcher at the University of Sydney in Australia, “What we do understand about the back it that the more you use it, the more likely you are to keep it strong, fit and healthy.”
As found by a study in which back pain patients underwent a 10-week exercise treatment of the muscles of the spine, physical activity does help improve posture and perform activities that once worsened the pain.
3. Salt Therapy
Epsom salt bath has therapeutic properties which are extremely beneficial in case of back pain. The magnesium and sulfur content are readily absorbed in the body, and when combined with essential oils like ylang ylang or lavender oil, they have been found to improve circulation. Epsom salt bath helps sooth nerves, relax muscle spasms, and alleviate pain.
Acupuncture, a Chinese practice which involves inserting needles in specific points to improve blood flow, is widely used to treat back pain. According to one study, acupuncture applied to the most aching point of the back provided an instant relief.
5. Cold Therapy
Cold therapy has become all the rage over the past few years, and for a very good reason. This treatment, which involves ice packs, ice massage, or cold whirlpools, lowers the temperature of the skin and tissues to a depth of two to four centimeters.
Consequently, this leads to a reduction in the activation of nociceptors, pain receptors across the body, which send pain signals to the brain. This therapy also reduces blood flow, inflammation, muscle spasms, and tissue metabolism.
6. Massage Therapy
Most people ask for pressure on their pain points, whether it`s a knot or some unusual, new pain. When using a device, tool, or the help of another person, a massage therapy helps relieve painful areas. It has been scientifically shown that massage therapy works wonders for those suffering from back pain.
For instance, in one study of low back pain patients, the subjects underwent a 30-minute massage therapy two times a week for five weeks. They reported less pain, less anxiety and depression, and improved sleep.