Are you suffering from back pain and wondering what you can do to treat it at home? See our guide to the top home remedies for back pain today.
Did you know that nearly 80% of American adults are experiencing back pain?
Back pain has many reasons, from injury to improper body mechanics. Regardless of the cause, back pain is a nuisance that can keep you from going to work or sitting down to enjoy your day.
As with any pain, the last thing you want to do is pop a pain-killing prescription when there are natural alternatives. So what are the best home remedies for back pain?
Here’s a guide for some pain relief ideas to try at home.
Heat Therapy
Heat therapy is one of the best home remedies for back pain, as it helps to reduce pain levels. Heat should be put to the affected area using a hot water bottle, heat pack, or heating pad. There are also various other types of heat therapy, such as a hot bath, infrared sauna, or warm compress.
The heat’s warmth helps encourage blood flow to the area, which helps to reduce stiffness and relax the muscles. Allow for the release of tension and pain. Heat can help to reduce back pain when breathing, increase mobility and range of motion, and offer pain relief.
The duration of heat therapy may vary. Pay attention to how long you are applying the heat, and do not apply heat for more than 20 minutes at a time.
Stretching Exercise
Stretching exercises are among the best home treatments for back pain. This allows the muscles and ligaments in the back to stretch, as opposed to more traditional exercises. We should do stretching exercises daily which can include several exercises, such as squats, toe touches, and shoulder stretches. These exercises can help with back pain.
Massage the Affected Area
Massage therapy is an effective home treatment for back pain. Applying massage to the affected area can help to reduce pain, eliminate muscle tension and fatigue, and restore range of motion. Massage should apply with the hands of a trained massage therapist.
Various massage techniques shall be used during the massage to address the source of pain, such as kneading, circular motions, deep tissue massage, and trigger-point therapy. Massage therapy is one of the best home remedies for back pain.
Ice and Cold Treatments
Ice and cold treatments are one of the best home remedies for sore back. Cold helps calm inflammation and numb sore areas, helping to reduce pain and discomfort. Use an ice pack or frozen vegetable bag on a painful area for 15-20 minutes at a time, taking a break between applications and not exceeding two hours at a time.
When applying the ice, use a barrier between your skin and the cold source, such as a towel. Make sure the ice pack isn’t too cold or hard. This may damage the skin or increase the pain. This is a great way to treat a sore back and pain relief for a mild-to-moderate degree of back pain.
Apply These Best Home Remedies for Back Pain
Home remedies for back pain are great for providing relief that can apply in the comfort of your own home. Natural treatments such as heat therapy, stretching exercises, massaging the affected area, and ice and cold treatments can help reduce pain when used consistently and correctly.
If you’re looking for relief, try incorporating a few of these remedies into your lifestyle.
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