There’s nothing more upsetting than waking up to aches and muscle soreness. If you work out diligently, this is a normal part of the process. However, if the pain is persistent, especially in your back, that might be a symptom of something more severe.
Back pain treatments might entail prescription medicines or surgeries if your condition is terrible. But more people still opt for natural remedies, including massage, spinal correction and manipulation, or exercise. Different clinical practices and studies might have supported other natural remedies, but other treatments are unreliable. Therefore, researchers still have to conduct a few studies to gather more evidence.
Despite this, many still depend on natural remedies. If you’re one of those who still rely on natural back pain remedies, you might want to try the options listed in the following sections. Others might offer mild to moderate pain relief, specifically when combined with a treatment plan.
Table of Contents
Be Active
Before, bed rest was the most prescribed treatment for acute back pain. However, modern healthcare providers will likely advise maintaining your daily routine. Most will not want you to avoid extended bed rest. Being active is the primary treatment for chronic and acute lower back pain. One best example is walking for a few hours.
Don’t stay sitting or slumped over your desk for long periods. Though you consider it a waste of your time, try walking for a few minutes each hour. But don’t forget to stretch before doing this exercise gently. You can also talk to your physicians to ask which activities you should stay away from.
Daily tasks might lead to further back pain, such as twisting or heavy lifting. Healthcare providers can help you find back-friendly alternatives and recommend a few exercises or stretching that you can do at home.
Alexander Technique
The Alexander technique refers to an exercise therapy that trains people on correcting and improving their posture, eliminating harmful habits like slouching. Your bad habits can result in decreased mobility, muscle tension, or chronic pain. One study done in 2012 supports the efficiency of this technique in treating chronic lower back pain.
You can participate in a group or private class that lasts for about forty-five minutes. In that period, your instructors will check how you conduct yourself and educate you through gentle touches and verbal instructions.
Spinal Manipulation
Most healthcare providers specializing in chiropractic care use spinal manipulation to restore and improve joint mobility. Usually, they manually apply controlled pressure on tight joints that have been affected by pain, inflammation, strain, or injuries. Many think that this manipulation eases muscle tightness and pain, stimulating healing.
In addition, many consider this an alternative treatment for acute and chronic back pain.
Ice and Heat Packs
Ice and heat packs are the most common remedies for pain, but not everyone knows when to use them. Using ice packs will reduce inflammation and swelling shortly after suffering from a strained ligament, tendon, or muscle, bringing relief. Once the tension subsides, heat will lessen the stiffness with strains or sprains. If arthritis is your problem, using a moist heat pack might be more helpful than ice.
Moist heat packs are reusable, making them easier to use. To warm them up, you can place them inside your microwave oven for a few minutes. Both aren’t a replacement for professional care. If you get badly injured, talk to your healthcare providers to find the best treatment to alleviate the pain.
Massage Therapy
Unlike popular belief, massage therapy will only provide short-term relief. Most studies that focus on the efficiency of massage in treating lower back pain haven’t presented substantial evidence. However, many people still report that it eases their pain. Many also say that it can alleviate depression and anxiety associated with chronic pain. Many consider massage an alternative treatment for acute and chronic lower back pain.
Getting Enough Rest
Insomnia can result from chronic pain. Inadequate sleep can also worsen your condition, making this cycle more challenging to get restorative sleep. Getting enough rest is essential to recharge your energy levels and heal your body’s tissues.
If you’re dealing with insomnia, consult your physician to find the techniques that will address the pain or other factors causing it. Your doctor might recommend medications, lifestyle changes, or other treatment plans, depending on what’s causing your insomnia.
Training Your Mind
Healthcare providers know that pain isn’t just a sensation, and the way your brain reacts to pain signals has a massive role in how you perceive pain. Fortunately, you can develop a few skills that will train your brain to ignore or reduce pain signals, including the following:
- Cognitive pain therapy: Engaging in this kind of therapy might help you perceive pain differently or learn new management methods.
- Mindful pain management: Meditation and mindfulness entail focusing the mind and slow, controlled breathing. Many believe that it can reduce responses to pain and help with relaxation. You can refer to online tutorial videos to get started.
Using this technique will indeed help you develop new pain management methods.
Before you start using alternative medicine for back pain, consult a doctor. Doing the treatments yourself and delaying standard care will only make things worse.
