Back pain is one of the most frequent reasons people visit doctors and miss work. It’s a leading cause of disability throughout the world. Symptoms can include muscle aches, reduced flexibility and movement, and pain that radiates throughout the back and down the legs. Fortunately, there are many strategies that can be used at home to address back pain. The back can be tricky, so approach all treatments with a careful eye towards if the treatment makes your symptoms worse.
Massage for Relief
There are many kinds of massage, and some might be the key to relieving your pain. Massage can loosen tense muscles and aid in relaxation. Have gentle massage done to the affected area; increase the pressure and duration of the massage as warranted. Increase the efficacy by using some eucalyptus oil during the massage. Follow the massage by a warming treatment such as a hot water bottle placed at the epicenter of pain.
Yoga and Tai Chi for Flexibility
Practices such as yoga and tai chi, when performed correctly, will increase flexibility and strength. Be careful not to aggravate any symptoms. It’s best to consult a resource, such as a book, video, or instructor, for specific movements for your specific situation. In addition, the benefits aren’t there if the postures and poses are done incorrectly. Once you are prepared in knowledge and proper form, incorporate these movements routines several times a week into your schedule.
Walk for Back Health
It seems so simple that it is often overlooked. Walking, however, is a great way to increase muscle tone and strength lightly. Walking involves many parts of the body so it will help in many areas. Walk at a brisk pace for fifteen minutes daily. For pacing, think in terms of how you would walk “with purpose.” If you can, choose places with clean air such as parks, beaches, and green spaces for your walk. Organize your walking with a friend to support each other.
Don’t Wait on Your Weight
Trimming down a few kilograms means less bulk that your back needs to support. Implement small changes to your diet; avoid sugared sodas and fried foods. Reduce your weight and you back will thank you. To benefit more quickly, combine your diet changes with some daily walking. Reduce or quit smoking so avoid osteoporosis.
Bridge Your Way to Back Health
Increase your core strength is one way to improve and avoid back pain. Bridge is an exercise easily done to increase muscle strength. Lie down on your back with your knees bent. Raise your hips off the floor and hold for three deep breaths. Relax to the starting position, then repeat. Perform the bridge routine three to four times a week. Increase the number of repetitions as your body’s strength improves.
A Plank a Day
Strength and flexibility are keys to improving and maintaining your back. Another way to aid in core strengthening is the plank. Lay on your stomach. Raise up so that your body is supported by your knees and forearms. Keep your head and neck aligned with your back; place shoulders above your elbows. Hold this position for three deep breaths. Relax and then repeat. Perform this plank routine at least three times a week. Add repetitions to the routine as your health improves.
Ginger Brings Balance to Your System
Use the healing and health-promoting effects of ginger to improve your back. Cut half a dozen thin slices of ginger root and place them in one and a half cups of water. Bring to a boil and then simmer for 15 minutes. Then stir in some honey. Allow the mixture to cool to a normal warm drink temperature, then drink. Some people prefer to strain any ginger pieces out before consuming it. Drink this ginger tea mixture three times a day for a week.
Epsom Salt Mixture for Health
Epsom salts have been around for a long time. They are a healer with history. Mix Epsom salts with some hot water to make a thick paste. Soak a clean towel in the mixture. Wring out excess liquid. Rub and dab the salt mixture on the affected area. Then place or wrap the towel around the area too. Alternately, add two cups of Epsom salts to your bath. Soak for at least thirty minutes.
Milk for Back-Supporting Calcium
Your body needs calcium for strong bones and muscles. Making sure you have enough calcium will go a long way to helping with backaches. Drink one glass of milk daily. Add a dab of honey to the milk to sweeten it.
- Back pain is one of the most common problems worldwide.
- Massage can improve relaxation and flexibility.
- Yoga and Tai Chi can help improve the condition.
- Walking daily improves back health.
- Lowering weight slightly means less stress on your back.
- The bridge routine builds core strength; improving back health.
- Another great routine is the plank to greatly improve core strength.
- Ginger tea promotes back health.
- Epsom salts are long known to relieve aches and pains.
- One glass of milk daily helps bone strength.
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