Many people suffering from back pain turn to medicine to relieve their pain. But painkillers may provide you only with temporary relief. Over time they may even worsen your condition by increasing sensitivity to pain. While painkillers relieve pain, they may negatively affect other organs like the liver, kidneys, lungs, and intestines.
If you are looking for a way to relieve back pain without medicines and chemicals, this article is right for you. Read on to find out the ways you can relieve your back pain without painkillers.
Pilates promotes body flexibility and keeps your muscles supple. Some movements may be complex for beginners but your trainer will help choose movements that are best suited for your back. Pilates exercises are aimed at strengthening deep postural muscles and improving postural asymmetries.
It is recommended to start training with a professional trainer. Then you will be able to perform exercises at home without the trainer’s supervision.
Core area strength training exercises may help reduce strain on the back. It is even not necessary to be a gym member. To build strength in the core area try a side plank. This exercise protects the lower back during activities that involve hip movements. To stabilize the spine perform an exercise called a bird dog. It works by squeezing the abs and pulling the stomach towards the spine.
If you prefer training in the gym, it is better to start with a certified trainer. The trainer will help you choose proper weights, training apparatuses, and show you the right techniques. Improper training techniques may worsen your condition.
Acupuncture involves inserting thin needles in special points on the body. Acupuncture may be an effective tool in treating chronic back or shoulder pain. Acupuncture provides relief by stimulating the central nervous system. Inserting needles in the special points cause the release of chemicals. These chemicals alleviate pain and promote a sense of well-being.
Acupuncture also improves circulation. This strengthens the muscles, helps get rid of swelling, and toxins.
Excess weight puts an additional strain on your back during the day. This is very bad for your back. Even losing a few pounds is helpful for people who struggle with back pain for years. Activities such as yoga or physical therapy with an experienced trainer can help you lose weight and strengthen your back muscles. This is a good way to get rid of back pain.
Yoga is very helpful for people with back pain. It strengthens back muscles, relieves tension by loosening tight muscles, and promotes the full range of motions. Yoga also provides your back with relaxation. This may help relax muscles and reduce pain. Yoga can be used both for the prevention and treatment of back pain.
Aquatic therapy and exercises done in warm water are often recommended as an effective way to relieve back pain. Water helps to relieve the joint strain. This provides your back muscles with gentle strengthening and stretching of muscles. In addition to relaxation, floating in the water increase circulation.
You may perform aquatic procedures even at home if you have whirlpool baths. Try to aim the jet directly at the affected area for a relaxing underwater massage.
Cognitive therapy is aimed at discussing one’s negative thoughts and working on turning them around. Negative thoughts increase stress levels and may trigger depression and anxiety. Depression and stress, in turn, increase inflammation and worsen the pain.
A good therapist may help you recognize these issues. The doctor may recommend you try different mind-body techniques. They will reduce stress levels, inflammation, and relieve back pain.
Electrical stimulation is considered a safe procedure. A small battery-powered machine transmits a low-voltage electrical current through electrodes that are connected to your skin. Electrical impulses cause the release of endorphins. They alleviate the discomfort and pain.
Electrical impulses also work by scrambling the message of pain to the brain. This literally blocks the pain signals from reaching your brain.
Sleep disorders are common in people with back pain. Lack of adequate sleep, in turn, may worsen the inflammation and trigger back pain. Invest in a good mattress to improve night’s sleep. You may also experiment with different sleeping positions.
If you prefer sleeping on your back put a pillow under both knees. If you are a stomach sleeper put a pillow under your pelvis. Keeping a pillow between the knees may help people who sleep on the side. This will help maintain the natural curve while you sleep and avoid back pain.
A sedentary lifestyle and poor posture can worsen your back pain. Don’t slouch over your keyboard and try to sit upright. The body should be supported against the back of your chair and shoulders relaxed. You may also try to put a pillow between the lower back and chair for additional support. The feet should be flat on the floor.
Massage is a good way to relax spine muscles and relieve back pain. Massage boosts blood flow, decreases tension, and causes the release of endorphins. Regular massage sessions recover muscle soreness caused by physical activity and soft tissue injuries. Muscle relaxation improves flexibility, relieves pain, and even improves night’s sleep.
Your diet may both worsen or relieve the back pain. The main products that cause back pain include caffeine, alcohol, and sugar. Eating a large amount of inflammatory food may cause muscles to construct without relaxing.
Food high in sugar, caffeine, and alcohol increases the cortisol level. Excess cortisol in the body over time can make connective tissues inflamed and cause your back to ache. Eating habits like skipping meals, eating large portions, or prolonged strict diets also increase the cortisol level.
Include in your diet tomatoes, green leafy vegetables, olive oil, and fatty fish. These products reduce inflammation and cortisol levels in the body.
Apply warm or cold patch on your spine to relieve pain. This option is beneficial to relieve pain as a primary or adjunctive therapy. People often use this therapy since it is readily available and inexpensive.
If you decide to use cold and warm patch then use cold first and then apply hot. To reduce muscle soreness after exercises apply ice immediately after training.