Back pain is a widespread problem that interferes with our work and social lives. In fact, lower back pain is one of the leading causes of disabilities in the world. It’s estimated that 80% of all adults experience back pain at some point in their lives.

The back muscles and the spinal framework support most of the body’s weight and regular movements. However, a variety of factors, such as aging, sedentary lifestyle, back injuries, etc., can lead to immense back pain.

People suffering from back pain may take over-the-counter painkillers, such as ibuprofen and acetaminophen. However, over-the-counter painkillers provide temporary relief, and you should contact a pain specialist if the back pain persists. Meanwhile, you can also try some home remedies to manage back pain.


1. Back Exercises

Back pain often occurs due to excessive inactivity or muscle stiffness. A few simple exercises and activities may loosen your muscles and release endorphins, serving as natural painkillers. You should start with low-impact activities, such as yoga, walking, and water exercises. If you regularly experience back pain, you should also start a short daily exercise program to work and stretch your back muscles, strengthening them gradually.


2. Hot & Cold Compress

Hot and cold compresses are an effective means of relieving back pain. You should apply ice packs directly after an injury because it reduces inflammation. If you don’t have an ice pack, simply wrap some ice around a towel and place it against your back. The cold of the ice pack also offers a numbing effect to minimize back pain. However, you shouldn’t apply ice packs for more than 20 minutes at a stretch. You can also apply a heating pad or hot water bottle to loosen muscles if you’re suffering from stiff muscles.


3. Back Stretches

Stretching is one of the best means of relieving back pain. It strengthens your muscles, loosens muscles, releases endorphins, and provides significant relief. The following are some easy stretches you can try at home.

  • Child’s Pose: Sit on the heels and spread your knees hip-width apart. Lean forward, place your forehead on the floor, and extend your arms as far as it goes in front of your head. Feel a deep stretch in your arms and back.
  • Cat-Camel Pose: Get down on your hands and knees. Gently arch your back, looking up, and then curve it upwards, looking down. Alternate between these two positions.
  • Cobra Pose: Lie down on your stomach and lift your chest up off the floor. Your head should point towards the ceiling.

4. Changing Shoes

Wearing high heels or uncomfortable shoes can place enormous stress on your legs and back. High heels often lead to spinal misalignment, leading to lower back pain. Excessively flat shoes can also add strain to your feet. You should wear ergonomically-designed shoes perfect for your specific feet.


5. Sleeping with Good Posture

Insufficient or disturbed sleep can also worsen back pain. You must get a relaxed sleep, and you should use a comfortable mattress that offers plenty of back support. Make sure your pillows and mattresses offer enough support to ensure your neck and back are in a straight line.

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