How Can I Relieve Back Pain At Home? – Professional Advice
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Many people ask: How can I relieve back pain at home? In this post, we will answer this question. There are various at-home remedies to reduce your back pain, such as stretching exercises, a balanced diet, postures, and others. If you follow the advice presented in this article, you will have a reduced intake of medications and relieve pain fast. Read on!
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How Can I Relieve Back Pain At Home?
Over time, pain in the cervical, thoracic, or lumbar spine can take a significant toll on you. Continually dealing with back pain and the frustration of not knowing if you will get rid of it can cause stress and depression.
Research shows that chronic back pain affects not only your body but also deteriorates your mental health. While we can talk on this subject for hours, it is crucial to answering the question, “how can I relieve back pain at home.”
Anti-inflammatory Diet
An anti-inflammatory diet is an excellent severe back pain solution Plano TX. A growing body of research evidence shows that anti-inflammatory foods are a rich source of refined carbohydrates, protein, fats, phytonutrients, micronutrients, antioxidants, and fiber.
Some of the best anti-inflammatory food items are seafood, such as shellfish, anchovies, sardines, mackerel, tuna, and salmon. Fruits such as raspberries, strawberries, and blueberries are useful for people with back pain.
You can include dark leafy veggies, legumes, pulses, seeds, nuts, and olive oil in your diet. Herbs and spices like turmeric, ginger, oregano, garlic, cinnamon, cloves, and rosemary are also packed with higher quantities of anti-inflammatory compounds.
Experts recommend not consuming unhealthy oils like soya, corn, safflower, sunflower, and canola to reduce the risk of inflammation in your spinal joints. Besides, processed carbohydrates like white bread, white pasta, and cereals can increase the spine’s swelling.
Moreover, avoid consuming ice cream, pastries, crackers, chips, fried foods, and sugary beverages to reduce inflammation levels. Remember, a balanced diet is key to your overall health and wellbeing.
Proper Posture
When it comes to severe back pain options Plano TX, checking your posture and adjusting your body alignment can prevent pressure on your spine. Poor posture is the leading cause of various issues, including discomfort, sprains, herniated discs, and scoliosis with increased pain.
Change your posture every time you feel pressure on your spine. Prolonged standing, sitting, and sleeping can also cause spinal problems and increase your pain. Rotate activities to avoid fatiguing your spinal muscles and joints.
For instance, if you have been painting a wall for some time, take a break and sit down on a comfortable chair to avoid your muscles get over-fatigued. Sit with back support or use a rolled-up towel at the spinal curvature.
Home Exercises for Back Pain
How can I relieve back pain at home with exercise? Physical activity or exercise is an effective severe back pain solution Plano TX. Exercise strengthens your muscles and improves blood circulation to your spinal tissues.
It also increases blood flow to the brain, causing it to release chemicals like serotonin and endorphins. Serotonin produces a calming effect on your muscles, and endorphins cause an analgesic effect by blocking your pain receptors. MINT’s qualified health professionals recommend the following exercises.
Partial Crunches
One of the severe back pain options Plano TX, partial crunches, strengthens your core and improves blood circulation to your spinal tissues. It is an ideal at-home remedy for people with spondylosis.
- Lie on your back, keep your feet on the ground or mat, and bend your knees
- Keep your hand behind the back of your head and then tighten your abdomen
- Raise your shoulders on the exhalation and keep your head straight
- Stay in this position for 1-2 seconds and then lower yourself back down on the mat.
- Repeat these steps 10 or 15 times, depending on your stamina.
Hamstring Stretches
Hamstring stretches are a great way to reduce your lumbar spine and sciatic pain. These also help improve flexibility in your lower spine and increase the range of motion in the hips. Here is how you can comfortably do this exercise at home.
- Lie on your back, bend one knee, and thread a towel beneath your foot on the leg that is not bent
- Straighten your knee while pulling back on the towel. Make sure you do it slowly to feel the stretch along your spine and the back of your leg
- Stay in this position for at least 30 seconds and then come back to the starting position.
- Repeat the exercise for each leg at least 5-10 times
Although there are various severe back pain options Plano TX, including exercises, a balanced diet, posture correction, we suggest you talk to your health provider if you have persistent pain.
How can I relieve back pain at home? We have answered this question in today’s post and hope these solutions help you reduce pain quickly. If not, you can contact MINT and talk to our experienced neurosurgeon for more effective solutions.
