Back pain is one of the worst conditions that turns every day activities in to torture. You can’t sit, walk, drive or lift anything heavy. While it can be a result of ruptured disks, arthritis or osteoporosis. Most commonly, it is triggered by muscle strains. And because this painful condition is too impossible to bear. It’s always good to know some quick home remedies to get you quick relief when you’re really in need of ot.
1. Get A Massage
Along with many other benefits, massage is scientifically proven to provide back pain relief. A study conducted on 401 people acknowledged the healing effects of massage on back pain. The main purpose of the study was to compare the efficacy of 2 different massage styles. Both styles were found similar effective in treating chronic low-back pain. With benefits lasting for more than 6 months.
It’s always better to find a professional massage therapist or a have massage chair at home. But if you don’t have one, ask your partner to give you a massage. Here’s a quick checklist of things you’re going to be needing:
What you’ll need
- Massage table or a mat
- A clean sheet
- 1 pillow
- 3 towels
- massage oil
Spread a clean sheet on the table so it absorbs the excess oil. Get the patient laid straight on the table with his/her face towards the ground. Place a pillow below the patient’s chest bone, and a folded towel under the forehead. Place the second folded towel below the ankles. And the third towel over the lower body protecting the pants from oil. Spread the oil by first rubbing it in your hands. Then apply it on one side of the back with smooth gliding strokes and then shift to the other side. Use your palms to make a circular massage motion. Start from the center of lower back, moving the massage circle side-wards and up-wards. Repeat this motion for mid-back and upper-back. Place your thumbs on spots where the pain is mainly severe. Increase the pressure until the patient feels the pain coming down to 7 to 6 on a scale of 10. Hold on for some seconds, until it decrease to 4. Increase the pressure again (without letting go of the previous pressure) so the pain goes back to 7. And hold to lower it back to 4 again. This process can be painful, but can do wonders for back pain.
Recommended reading: Are Massage Chairs Safe During Pregnancy?
Recommended reading: How To Massage A Baby – The Right Way
2. Heat Therapy
Our daily activities often result in lower back muscle strains. These strains stop the flow of nutrient riched blood to the effected muscles. Thus, putting brakes to the recovery process. Heat therapy expands the blood vessels of strained muscles. Letting the body continue its natural rehabilitation process. The best thing about heat therapy is: it’s a remedy that costs you little to nothing. Consider taking a hot shower, using a heating pad or hot bottle to receive heat therapy.
If you don’t swim, then start today. Its effects are scientifically proven to relieve back pain. To achieve the best results, swim at least thrice a week. As the nature of swimming strengthens the back and abdominal muscles. It ultimately makes your spine less vulnerable to pain attacks. The best strokes that can help you with back pain are: breaststrokes and backstrokes.
4. Yoga (Cat Pose)
Yoga is not recommend for the days when you feel severe back ache. But for the ones in which you’re back causes a strange feeling of discomfort all day long. One of the best Yoga poses which can help you with spine problems is the Cat Pose.
Start by getting in the tabletop position. Get your knees right below your hips, and your wrists and elbows inline with your shoulders. Keep your eyes on the ground. As you exhale, round your back towards the ceiling. Push your face down (avoid pushing the chin towards the chest). And as you inhale, get back to the tabletop position gradually.
5. Ginger Roots
Ginger has long been known to have anti-inflammatory agents. Some of which have similar effects to aspirin. To make use of these natural compounds, here is a quick recipe to follow. Cut 1-2 inch long ginger roots into small pieces. Put them in 1 quart of water. Cover it, and cook for 30 minutes on low heat. When cooked, strain, and add some sugar or honey to make it taste better. Drink and heal!