Back pain is quite common, not just in older people but also in adults. Some common causes are improper sitting or lifting position, sitting too long, or any medical issue like spine arthritis. When the pain becomes worse, painkillers are needed for immediate relief.
However, heavily relying on painkillers results in side effects in the long run. So, how can I relieve lower back pain without medication? There are certain natural ways to deal with pain management. This guide will discuss some effective methods for back pain relief. So, keep reading.
How to Deal with Lower Back Pain
The following are some effective ways to relieve lower back pain without invasive treatments.
Natural Pain Relievers
There are natural oils for pain relief on the market that affect our body’s ability to cope with pain. These supplements contain natural ingredients like ashwagandha, turmeric, astaxanthin, zesty lemon extract, myrobalan, etc. The herbal extracts help speed up the recovery process and reduce muscle soreness.
These gummies are available in various flavors and can be taken in multiple ways to maintain the dosage according to your body’s requirements. Remember to consume them after consulting your medical health provider when dealing with certain conditions.
Having Proper Rest
The first thing to do to reduce lower back pain is to get enough rest by lying down in a position with less stress on your back. You can do so by putting a pillow under your legs to lie straight, or, for side positions, you can adjust the pillow between your knees. Also, choose firm mattresses instead of soft ones for enough support for the back muscles during sleep. They distribute the overall body weight in an even manner, putting no stress on the back.
Right Sitting Position
The main culprit behind acute back pain is the wrong sitting posture. Learn the right posture, where you need to keep your back straight without bending. Try to utilize a back support while sitting at the end of the chair. Also, adjust your arms to the armrests and keep your shoulders relaxed. This aids in releasing pressure over spinal muscles.
Remember to take breaks by walking around or lying in bed for a few minutes, as sitting for too long triggers lower back pain and more muscular fatigue.
Gentle Physical Activities
Gentle workouts like walking are also effective in reducing back muscle stress and strengthening the spine’s overall support. Simple core exercises like stretches in the daily routine relax the spinal muscles and relieve soreness.
Stretches like the Seated Lower Back Rotational Stretch, Cat-Cow Stretch, etc., effectively reduce lower back pain. Physical activities are also important for healthy weight management as extra calories strain back muscles. People with obesity are vulnerable to back pain issues.
Things You Must Avoid with Back Pain
Avoiding the following things when suffering from lower back pain would be best. Otherwise, the pain will become worse:
- Sitting or standing for too long
- Sleeping flat on your back or your stomach
- Lifting heavy objects
- Leg crossing during sitting
- Bending at the waist to lift something at the front with your knees
Bottom Line
Lower back pain is one of the reasons behind impaired mobility and restlessness. Left unnoticed, the backache worsens, leading to more strain and muscle tightness. All the above-mentioned natural ways are effective in reducing back muscle stress. However, these tips work in the long run with a consistent approach. So, you must be punctual when adopting them to get the desired results.
Also, read interesting articles at Disboard.co.uk.
