Back pain is something that most of us suffer from at some point in our lives and we look for simple remedies. Acute back pain normally lasts a few days or maybe a few weeks. Most often, this is due to some mechanical problems such as strain or injury to the lower back. But chronic pain is something that lasts for over 3 months. Back pain could be due to trauma or injury such as sports-related injuries or injury due to a motor vehicle accident, etc.
Pain from trauma requires more specialized care and pain remedies through medical treatment, physical treatment, etc. The pain symptom could vary from muscle ache to a sharp stabbing pain. This may affect the flexibility and range of motion in an individual. It can disrupt normal life and the individual will require other treatment options under such circumstances.
Simple Home Remedies for Back Pain
- As per conventional wisdom, back pain requires several days of rest in bed to acquire some relief. However, doctors suggest that you move around and avoid resting in bed as much as possible. Research has shown that lying down for extended time periods does not help in speeding up recovery and instead makes it worse. Never lie face down as it puts a strain on the neck.
- Icing the sore area within 24 hours after the injury will help a great deal as it will reduce inflammation by numbing the nerve endings which send pain signals to our brain.
- If 24 hours have lapsed after the injury, heat therapy will help as it helps in soothing the aching muscles. Soaking in a tub of hot water for about 20 minutes is recommended in general. But this is not advised during pregnancy.
- Change the mattress at the first signs of back pain. A soft, sagging mattress is a strict no-no; instead, the use of a firm mattress that offers support for your back is suggested.
- Getting adequate sleep is the key to good health as well as soothing tired muscles. Place a pillow under your knees and lie on your back. Lying to the side with knees bent and placing a pillow in between is equally good.
- Practicing relaxation techniques such as meditation will provide relief and ease tension in the muscles. Deep breathing exercises and yoga helps to a large extent.
- Massage has therapeutic value and when you get a proper rubdown from the skilled hands of a masseur, you can feel rejuvenated and pain-free for the next few days.
- Herbal remedies include the consumption of Chamomile tea, which is known for its soothing properties and helps ease muscle tension.
- Soaking in a tub of hot water to which 2 cups of Epsom salts have been added. This is the best remedy for backache and helps reduce chronic back pain. You could soak for as long as 30 minutes.
There are plenty of herbal back pain remedies that are also very effective in treating back pain.
