19 Drug Free Ways To Relieve Back Pain
1. Lose That Tummy
The excess fat on your abdomen may be weighing on your back as well. Any woman who has ever been pregnant can tell you that the weight of her growing child pulled against the muscles of her lower back, and this happens with stored fat as well.
Your spine is designed to carry your body at its normal, lean weight. Additional weight may distort and compress your spine. The excess baggage may cause your pelvis to tilt forward and pinch the sciatic nerve.
Flattening your stomach by losing some weight will alleviate the pressure on your lower back and can greatly reduce your discomfort.
2. Get New Shoes
The force of your heel striking the ground can travel right up your leg and into your spine. For this reason, people of both genders may find relief from low back pain by wearing shoes with a lot of cushioning.
If you have to wear dress shoes for work, consider buying some thick, soft insoles. Ladies also need to be conscious of heel heights, considering that all heels place an enormous amount of stress on the lower back.
Ballet flats are a timeless classic women often overlook, and they may help you get some relief. Make sure you are comfortable when you walk in those shoes. If you find yourself limping or struggling to balance, don't wear them.
3. Be Well-hydrated
Back pain is one of the signs your body is begging for more water. Some people suffer from chronic back pain only to be surprised the cure is to simply be well-hydrated.
Drink eight to 10 glasses of water every day because it might just be what you need to relieve your back pain.
4. Manage Stress Properly
Poorly-managed stress may cause back pain, but it is more of a psychosomatic problem than a real physical condition.
5. Sit on a Pilates ball
People hunched over their computers for long periods of time may benefit from sitting on a Pilates ball. It can put the spine into its proper alignment. It strengthens muscles at the core of your body. It also forces you to sit properly and keeps you from slouching.
However, this may take a lot of getting used to. Do this for 10 to 15 minutes at a time. Within just a few weeks, you may be able to sit on a Pilates ball for an entire day.
6. Strengthen Your Abs
The muscles that make up your core wrap around the back and help to stabilize the body, particularly the back.
- When your abdominal muscles are stronger, you will be able to do things without straining your back too much → 3 Quick Ab Workout Routines
- Try yoga. Yoga exercises can strengthen your abdominal muscles and make your body become more limber → 10 Yoga Poses for Belly Fat
7. Improve Your Posture
Many people spend hours slumped behind a computer screen or sprawling on the couch after work. Bad posture can wreak havoc on your entire body, so it is best if you make a concerted effort to sit up straight, stand tall, and lie down in a position that does not twist your spine.
Don't make the mistake of being stiff, but instead carry your body erect and balanced at all times. It can be helpful to practice walking in front of a large mirror to find errors in your posture, or ask a trusted friend to help you spot problems.
8. Get a New Bed
An old, worn-out mattress or one not right for your sleeping position, weight, or height may very well be adding to your back pain.
If you're sleeping on an old or inappropriate mattress, buying a new one specifically designed for your body type and sleeping position can work wonders.
Sleeping while in a reclining position reduces the stress on your lower back or try a wedge pillow to keep your body in a reclined position.
9. Get a Massage
For those who have never had a massage, anxieties about pain, discomfort, or nudity, or a sense of body shame can create a barrier to seeking help from a professional. Don't let these fears stand in your way.
A licensed massage therapist will do everything in his or her power to make your experience as therapeutic, welcoming, and relaxing as possible.
Some therapists are especially skilled in working with pain sufferers, so call around to several clinics before booking an appointment.
- How to Give Your Partner the Hottest Massage Ever or,
- Self massage with an electric handheld massager, Massage Stick, Massage Chair or Foam Roller
10. Apply Heat
If a hot shower feels wonderful on your lower back, why not invest in a Heating Pad or an Electric Blanket? These items should not be used by pregnant women or the geriatric without speaking to a doctor first.
Heat encourages circulation and relaxation, which has the dual effect of both helping to heal any injured muscles while also causing them to relax.
11. Mind Your Purse or Wallet
A woman's purse can sometimes feel like she is carting around a load of bricks. For the sake of your spine, carry the lightest handbag possible and switch which shoulder or hand you use to carry it. This will help avoid back pain from constantly being pulled to one side by a heavy bag.
Men have a similar problem with over-stuffed wallets carried in the rear pockets of their pants. When the man sits down, his pelvis is slightly tilted due to the bulky wallet. Over time, men can develop a painful curvature in their spine from this.
The best solution is to simply carry your wallet in your front pocket instead.
12. Back Exercises
Back exercises help alleviate soreness and prevent back injuries. Here are 2 simple back exercises you should try out,
1. The Plank
2. The 2-Point Superman
13. Stretch Frequently
In every upright position the human body assumes, the lower back muscles must lock into place to keep you that way. While most people cannot take the time to lie down several times a day and give their back a break…
Do some easy stretches to encourage blood flow into your muscles and discourage cramping. Be sure to stretch slowly and gently at first to avoid straining a cold muscle.
14. Work Out
If your doctor has no restrictions for you, you should consider low-impact exercise such as walking, swimming, or bicycling. Not only does exercise release endorphins to help lift your mood and provide pain relief, but stronger muscles are also harder to fatigue.
If you strengthen the muscles along your spine, they will be able to support your body for much longer before becoming sore and painful.
15. Visit Your Chiropractor
Chiropractic medicine is based on the theory that some illnesses are caused by the misalignment of the spine which impedes normal nerve functions. A chiropractor's job is to restore the proper alignment of the spine.
During your first visit to the chiropractor's office, you may undergo electric pulse therapy. The chiropractor will hook diodes on your body and your muscles will contract automatically. This will relieve pain by interrupting the pain signals your back sends to your brain.
Then, the chiropractor will use massage therapy to realign your spine.
16. Seek Physical Therapy
Sessions with a physical therapist will focus on strengthening the muscles of your lower back and easing the pain through stretching, massage, or electrical stimulation
Your physical therapist can even show you proper lifting techniques to help protect your back in the future.
17. Acupuncture
The principle behind acupuncture is the manipulation and balancing of the life force called "qi" by inserting small needles into specific points around the body. Science has not fully explained how acupuncture works, but millions of people swear by this procedure.
18. Acupressure
Acupressure is applying pressure on specific areas of the body, especially the hands and feet, which may be related to the affected organs or tissues.
The effectiveness of acupressure has not been verified by science, but like acupuncture, millions of people have reported beneficial results from the procedure.
19. Topical Remedies
You can use over-the-counter creams such as Bengay and Voltaren. However, if you want to go the natural route, you can use Capsaicin Cream to provide warmth to affected areas to relieve back pain.
Other Ways to Deal With Back Pain
- TENS for Chronic Low Back Pain Relief
- Prevent Lower Back Pain While Cycling
- the 7 Best Natural Muscle Relaxers
- 13 Ways to Get Rid of Muscle Soreness