5 Effective Back Pain Home Remedies for When You Wish to Avoid the ER

Your back plays a crucial role in your posture, balance, and body movement. The muscles in your spine and back support much of your weight and enable you to walk, stand, sit, lie down, lift things, and more. With so much strain exerted on one part of the body, it makes sense that up to 8 in every 10 adults will experience back pain at least once. This function may also explain why lower back pain is the leading cause of sick days in the United States.

Fortunately, back pain is not always a medical emergency. If your back pain Newtown doctor has ruled out a serious problem, you can usually treat it at home. Here are five remedies that can help alleviate your pain so you can resume your daily activities.

Exercise and Stretching

Nearly all back pain treatment regimens include some form of exercise or physical therapy. This is because exercise helps your body release endorphins and relax tense muscles. Because endorphins are your “body’s natural pain relievers,” they can alleviate back pain.

Daily stretching and exercise also strengthen your muscles and increases their flexibility, which can protect you from future back pain caused by tense muscles. For safety, however, you should discuss your exercise routine with an expert. Some exercises can exacerbate rather than relieve your back pain.

Massage and Stress Relief

Medical researchers have linked moderate to high-stress levels to back pain. When you are stressed, you tend to strain your muscles, which can exert undue pressure on your back. Stress also limits the production of endorphins. Consequently, stress relief techniques can help your back pain feel a little better.

You can try progressive muscle relaxation, deep breathing, or mindful meditation. You can also get a soft-tissue massage. The percussion, vibration, gliding, friction, and kneading techniques used in massages are known to promote relaxation and endorphin production.

Better Sleep

Per a 2015 study, your quality of sleep can affect your threshold for pain. The CDC recommends that you get at least 7 to 9 hours of sleep every night. As you sleep, you should also ensure proper back alignment and comfort to prevent yourself from experiencing back pain when you wake up. Use extra pillows to keep your spine properly aligned and your neck supported.

Heat and Cold Treatments

Heat and cold treatments can help treat back pain, inflammation, and swelling. Ice packs are best used following a soft tissue injury such as a strain and can reduce inflammation and numb severe back pain. On the other hand, heat packs can improve backflow and soothe an aching back.

Diet Changes

Some foods like dairy and added sugars can increase your risk of back and spinal pain. Doctors recommend an anti-inflammatory diet for back pain patients, which can help reduce inflammation and pain. Essentially, your diet should consist of fiber, leafy green vegetables, fruits, and wholegrain foods. Steer clear of red meat, saturated fats, refined sugars, and trans fats, which can worsen inflammation.

When Should You See a Doctor?

Back pain can result from trauma or a wide range of medical conditions. In many cases, back pain is mild and temporary and goes away with home remedies. However, if your back pain is severe and persists, you should see a doctor for proper diagnosis and treatment. They may recommend regenerative medicine, physical therapy, steroid injections, and other forms of treatment to help you find relief. To learn more, call a trusted provider today.