Lower back pain is a common and painful condition that can hinder almost every activity of your day, even walking and sitting can cause pain. It is estimated that nearly 80% of Americans will suffer from back pain in their lifetime. Although there are various OTC medications and prescription drugs that will help alleviate the pain, those drugs have many negative side effects and don't get to the root cause of the problem or help to change or repair it.
I am going to share 5 natural at home remedies that you can start using today to get lower back pain relief.
1. Stay lean and fit. Excess body weight can put added stress and strain on the spine resulting in back pain. Not only will moderate exercise help reduce lower back pain, but it is also a tremendous benefit to overall health and wellness. Try to exercise at least 4-5 days each week. Do an activity you enjoy, such as biking, running, walking or playing with your children. Exercise can and should be fun. It is also important to follow a diet full of fresh fruits and vegetables and whole grains. A simple tip to losing weight is to avoid all processed foods; this one tip alone will melt the weight off.
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Be mindful of your posture. Many of us slouch and are hunched over the majority of the day. Stand up straight and tall and when at the computer or desk, watch so you are sitting upright on the edge of your chair. Having correct posture can reduce strain on the spine and back muscles resulting in lower back pain relief. This may take some time and reminding of yourself, so make a note to watch your posture and put it by your desk or
Arthritis, muscle pain, low back pain, swelling or weakness- if you suffer under one on these conditions, doctors might recommend a treatment that you might not be familiar with- acupuncture.The ancient treatment used in China thousands of years ago involves thin, metal needles being placed in the patient’s skin. The human body is described as a composition of yin and yang, two fluids that balance each other out and are responsible for the body’s mental and physical health.If yin isn’t able to flow anymore, the human body is said to be imbalanced, mental and physical disease occur as a result. The Acupuncture needles are now supposed to help unblock the flow of yin and cure the conditions by connecting with special points selected from lines
Acupuncture works to relieve two types of lower back pain. Lower mechanical pain is caused by disc inflammation or disc deterioration and lower compressive back pain is caused by aggravated spinal nerve roots or a herniated disc (http://www.vaz-d.com/). Although the practice of acupuncture has only recently begun in the United States, many doctors are referring their patients to acupuncture because of it's effectiveness, especially for low back pain (http://www.bastyr.edu).
Posture Correction – Poor posture is a major issue involved in back pain. Poor posture is also unattractive and unhealthy to the body. Good posture helps the body maintain balance and stay aligned. Inversion therapy helps to realign your spine so you can enjoy the health benefits of good
The most common causes of lower back pain can be poor posture, fracture, improper lifting, lack of exercise and arthritis. Infections involving the vertebrae can also lead to lower back pain. Bulging and ruptured discs as well as muscle strain can also cause lower back pain. The symptoms of lower back pain can be pain in the lumbar area. People may experience pain in the muscles and bones of the back, leg, and hip. The diagnosis for lower back pain can be known through the symptoms of the person. Other diagnosis can be the through the person’s medical history. There may also be diagnostic testing and may lead to a general diagnosis. The most common form of prevention can be exercise mostly to strengthen the core of the body. Although improper knowledge while exercising may do more damage than good, it is best to seek out information from a professional. Another may be to improve your physical health and and posture. As well as lifting heavy objects properly and with proper equipment like a lower back support belt. An intervention strategy can be to see foundations who are researching a way to help those who suffer from lower back pain. Another intervention strategy is education of students.
Exercising regularly can help prevent excess weight gain or help maintain weight loss. You don’t need to go to the gym to exercise, doing small actives such as walking somewhere sort distance instead of taking the car or even do some exercises whilst watching T.V. Exercising boost energy, reduces stress, helps you sleep better and lifts our mood. It’s important to eat regular to ensure that your body gets the required amount of energy to move. Skipping a meal doesn’t help loss weight, it means that you will be more likely to eat more during the next meal.
Weiner, S.S. & Nordin, M. (2010). Prevention and management of chronic back pain. Best Practice & Research Clinical Rheumatology, 24, 267-279. http://dx.doi:10.1016/j.berh.2009.12.001
Physical activity is the key to success in the treatment of chronic low back pain (CLBP), and exercise itself has the most permanent and long lasting effects (Abenhaim et al. 2000). Although the variety of conservative, complementary, and surgical treatments available, such as medication, thermotherapies, ergonomic and self-care advices, and patient education, proven to be beneficial for CLBP, at the present time the main aim is to provide effective interventions as well as reduce the health care costs.
In a pain assessment, the pain is always subjective, in a verbal patient; pain is what the patient says that it is. Nurses must be able to recognize non verbal signs of pain such as elevated pulse, elevated blood pressure, grimacing, rocking, guarding, all of which are signs of pain (Jensen, 2011). A patient’s ethnicity may have a major influence on their meaning of pain and how it is evaluated and responded to behaviorally as well as emotionally (Campbell, & Edwards 2012). A patient may not feel that their pain is acceptable and they do not want to show that they are in pain. For some people, showing pain indicates that they are weak. Other patients will hide their pain as they do not want to be seen as a bother or be seen as a difficult patient.
This concept is taken from Block 4, Module 11 which is entitled as ‘Assessment of musculoskeletal system’.
With yoga as a part of your daily routine, physical health issues can be treated. Back Pain if left untreated can lead to surgery. Ways of avoiding surgery include relaxing the nerves, fixing your posture, loosening and strengthening the muscles, which can be corrected by the practicing of yoga. Bad posture can eventually cause nerves in the spine to come out which are painful for the spinal disk and vertebrae. By gaining physical awareness by using yoga stretching and breathing you can focus more on the sensations your body feels while doing the simplest of tasks such as washing your dishes. (McCall 190) Effect of Short-Term Intensive Yoga Program on Pain, Functional Disability And Spinal Flexibility in Chronic Low Back Pain: A Randomized Control Study writes “Deep relaxation of the spinal muscles achieved during safe body movements with mindful awareness may form the basis of improvement observed in flexibility and pain within this short period of intervention” (Tekur et al.
Research consistently shows that regular physical activity, combined with healthy eating habits, is the most efficient and healthful way to control your weight. Whether you are trying to lose weight or maintain it, you should understand the important role of physical activity and include it in your lifestyle.
First, losing weight happens faster through a proper diet and not doing exercise. Good nutrition is more important than exercise because it helps to lose weight.
“Finally, while both diet and exercise are critically important for healthy weight loss and maintenance, exercise is one of the single most important factors in preventing weight
Aerobic exercise is a perfect way to lose the weight you want to, by doing an
Many people who have back pain spend a lot of time sitting at a computer or driving a car, because you are always sitting in the same position; a position that does not improve your posture or health. That can cause tightness and spinal compression, which you can slowly and gradually address with yoga.