Either you were sitting in a wrong posture or bending your neck for too long, resulting in unbearable pain. Almost everyone has experienced how back pain feels and how miserable it can make us. Be it persistent lower back pain, neck pain, sciatica, or chronic back pain can sideline us from our work and activities. Eight out of ten people complain about some back pain. When we use the term back pain, it does not refer to lower back only; back pain can entail any region on our spine or nerves attached to it.
There are many reasons to suffer from back pain. It can occur due to a muscle pull, putting too much strain on the back, or remain seated in the same posture for long hours. The resultant of these factors is usually an excruciating pain. Studies suggest that besides tons of research about the causes and treatment, yet many patients receive excessive treatments. Many of them get recommendations for bed rest, fewer movements, scans, painkillers, or surgeries. On the contrary, continuing physical activity can help in regaining muscle strength and relieve pain.
Many people do not prefer taking heaps of painkillers and being dependent on them. They will look for alternative ways that can help them to relieve pain. Some people prefer using muscle patches for pain relief than using pain killers. These patches are non-invasive and do not affect the stomach, unlike other medicines.
If you are suffering from back pain and do not want to rely on medicines, here are alternative ways to prevent back pain.
1. Take Enough Calcium
When we talk about bone and teeth health, calcium and Vitamin D are mandatory. People over the age of 30 are more prone to weaker bones and bone-related diseases. Keeping your calcium intake adequate can help you manage your back pain. Depending on the age, the daily recommended amount might vary, but an average adult must take 1000 to 1200mg of calcium for better bone health and vitamin D.
2. Eating Anti-Inflammatory Food
Our back can often result in pain due to inflamed muscle or vein. Inflammation is a body’s response to prevent itself from harm and is one of the most common causes of back pain. The type of food we eat and what quantity we eat can prevent many diseases and reduce back pain. Instead of depending on anti-inflammatory medicines, you can find foods with the same healing property as your regular NSAIDs. Eating fatty fish like salmon, sardines, fruits, and vegetables such as carrots, beetroots, spinach, kale, avocado, and seeds such as chia seeds can reduce inflammation.
3. Improve Posture
If you are experiencing persistent back pain, then you might need to check your posture. Avoid a static position for long hours. Look for your office furniture to be comfortable. Try to walk a short distance after every hour to reduce the pressure on your discs. While using your office setup, try to sit in a way that aligns your neck shoulder and back. The more you avoid putting pressure on your muscles, it will reduce the pain and prevent it from aggravating further.
Stretching is another best way to manage your back pain and relieve the burden on your back. When you sit for a long duration, your muscles contract, and it reduces the blood flow. Reduced blood circulation results in pain and burning sensation. Following some stretch exercises after a few hours of prolonged sitting can improve the blood circulation to your back muscles.
5. Maintain A Healthy Weight
We might not consider it seriously, but our body weight has to do a lot with our body aches. Our body tends to support a certain weight without any trouble. If your body mass index exceeds the normal range, that means that you’re inclined to be overweight, which might cause pain. Carrying extra weight puts a strain on our spine and its muscles, significantly.
6. Be Mindful
Stress and anxiety can also cause pain. Our body possesses hormone cortisol that increases under stressful situations. The increased amount of cortisol can cause pain in our spine. Staying away from stress can help you with managing your back pain. Sometimes our brain tricks into psychological pain. Meditating and practicing yoga can alleviate pain.
7. Improve Your Sleep
If you sleep enough and in a proper position, it will also reduce the sore feeling from your back during the day. You can use natural supplements to improve your sleep and use pillows under your back and leg to keep it aligned with your head pillow. At times our pillows are more than high, which leaves our back in depression, resulting in pain.
8. Use Heat And Cold Pads
Most of the time, pain results due to muscle soreness or because of low blood circulation. Using cold pads can help soothing muscles and regulate the blood flow quickly. Applying a cold pad sends the brain the message that is facing low temperatures, and the brain will ultimately enhance the circulation. In the case of tight muscles, you can use heating pads to relieve the stiffness and help reducing pain.
Although we do not want to be dependent on medicines for the rest of our life, it is still indispensable to consult a doctor if your back is still in pain. Natural remedies are suitable for a quick fix, but they are not a permanent solution. At times the pain has neural cause too that can be due to a suppression of a nerve or disc herniation. Consulting a doctor can identify the root cause of it, which might require treatment and medications.