Regular Full-Body Exercise

Exercising regularly, including doing both cardio/aerobic exercises and strength training, can help reduce back pain by increasing flexibility, helping you maintain a healthy weight, reducing inflammation, improving posture and reducing muscular compensations/weakness. The top five exercises to strengthen your core to both prevent lower back pain and provide lower back pain relief are planks, cat and the cow, V-ups, swimmers, and rows.

Fish Oil

Fish oil, rich in omega-3 essential fatty acids, has been shown to reduce pain and inflammation associated with a range of health conditions.For example, a meta-analysis of 17 randomized, controlled trials found that omega-3 supplementation reduced joint pain and stiffness in patients with rheumatoid arthritis, inflammatory bowel disease and menstrual cramps. Research suggests that the omega-3 found in fish oil could also be an effective treatment for back pain.

A study published in Surgical Neurology investigated the use of fish oil for pain relief. Researchers followed 250 participants that had been evaluated by a neurosurgeon for neck or back pain. Most of the patients had been diagnosed with degenerative disc disease (DDD), and all of them were taking prescription non-steroidal anti-inflammatory drugs (NSAIDs) to control their pain.

Coconut Oil Massage

The miraculous coconut oil is another excellent home remedy for lower back pain. Coconut oil have complex nutrients and enzymes. The fatty acids and anti-inflammatory properties of coconut oil can reduce swelling and redness. It soothes the ligaments and reduce muscle strain.

Lauric acid, an active compound of coconut oil can help in preventing muscle cramps. It relieves the pain and soothes ligament connectivity. The nerves soothing ability of coconut oil is helpful treating backaches.

Epsom Salt Bath

Epsom salt is easy to find in general stores. It is very effective and works through your skin to sore muscle. It is accepted home remedy to ease stress and to relax body. Epsom salt helps with nerves relaxation hence proven to be effective home remedy for lower back pain.

Ayurveda suggests Epsom salt bath to relieves pain and muscle strains. It regulates better nerve functioning which provide fast pain relief. In open forums people suggest this because it helped them treat sore muscles.

Go hot and cold

Break out that bag of frozen peas (or an ice pack, if you want to get fancy) for the first 48 hours after the pain sets in, and put it to use for 20 minutes a session, several sessions per day. After those two days are behind you, switch to 20-minute intervals with a heating pad. Localized cooling shuts down capillaries and reduces blood flow to the area, which helps ease the swelling, says Lisa DeStefano, an associate professor at Michigan State University College of Osteopathic Medicine in East Lansing. Cold also thwarts your nerves’ ability to conduct pain signals. Heat, on the other hand, loosens tight muscles and increases circulation, bringing extra oxygen to the rescue.

Cabbage Leaves

Cabbage leaves soaked with milk is an excellent home remedy for lower back pain. People who tried cabbage leaves paste on joint pain have experienced amazing results. Cabbage leaf has been used from centuries to cure lumbar pain.

The healing properties of cabbage leaves are effective in treating sprain and strains. It increases muscle fiber growth. Folk remedies suggest use of cabbage leaf for knee joint pain. It promotes ligament strengthening. Strong spine ligaments support better bone structure for upper body.

Get on up

Taking it too easy is the enemy here, ancient advice regarding the benefits of bed rest to the contrary. Gentle stretches, walking, and periodically standing up at your desk can help stabilize your spine and prevent muscle imbalances. And despite how hard it is to imagine doing Downward-Facing Dog with a bad back, yoga can work in your favor, too. A 2013 review of studies found strong evidence it can help beat lower back pain. Any type works; one to consider is the restorative viniyoga style .

Yoga

Several aspects of yoga practice can reduce back pain. Holding certain yoga positions strengthens muscles in the back.Yoga stretches reduce muscle tension and promote flexibility in back muscles and joints. Yoga poses improve posture, align the body, and help to maintain the natural curvature of the spine.A randomized trial published in the Annals of Internal Medicine compared the effectiveness of yoga and usual care for back pain. Researchers recruited 313 volunteers who had visited a general medical practice with chronic or recurrent low back pain.

Participants were randomized into 2 groups. The intervention group was offered a 3-month program of weekly 75-minute yoga classes. The control group continued with usual care. All participants filled in a standard back pain and disability questionnaire at the beginning and end of the study. The yoga group had significantly greater improvements in back function at 3, 6, and 12 months compared to the usual care group.

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