How Can I Relieve Back Pain At Home? – Back Pain Remedies
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“How can I relieve back pain at home?” It is the most common question asked by people with back pain because spinal discomfort and pain can significantly affect your quality of life and day-to-day activities.
Some people take medications, such as NSAIDs, narcotics, and opioids, to relieve back pain. Although these drugs can ease your back pain, they can cause severe side effects. That’s why it is better to opt for natural or homemade remedies.
How Can I Relieve Back Pain At Home?
Before we answer this question, it is crucial to talk about the causes of back pain. For instance, many people want to know: what posture causes back pain? Bad posture while standing or sitting can cause back pain, especially in the lumbar spine.
When you slouch forward or lean back too much, it can lead to lower back pain. Poor posture can worsen your back pain even if your posture is not the cause of pain. If you want to relieve back pain, make sure you maintain proper posture. Here are a few tips:
- Avoid prolonged sitting or slouching on your couch and office chair
- Don’t lie on your stomach while sleeping
- Avoid sitting on your bed and working on your laptop
- Avoid hunching forward while working in your garden
- Use your vacuum cleaner properly
- Avoid lifting heavy objects off the ground, or don’t bend your back while doing it
How to relieve back pain when sleeping
Neurosurgeons at MINT recommend maintaining your spine’s natural curve when sleeping at night. Make sure your head, shoulders, and hips are correctly aligned. That way, you can support your back muscles. Various sleeping positions can help you relieve back pain, especially in the lumbar spine.
How to relieve back pain when sleeping? The best sleeping position to relieve back pain is sleeping on your spine because it distributes your weight along the spine. For instance, you can place a pillow under your knees to maintain your spine’s natural curve.
If you are not used to this position, you can sleep on your side. Place a soft pillow between your knees to maintain your spine, hips, and pelvis alignment. That way, you can avoid muscle imbalance and relieve pain resulting from scoliosis.
Neurosurgeons at MINT recommend sleeping in a fetal position if you have back pain due to herniated disc. Remember, lying on your stomach is the worst position for lower back pain. Even if you want to sleep on your stomach, make sure you place a thin pillow underneath your belly to improve your spine’s alignment.
How Can I Relieve Back Pain At Home With Exercises ?
Your abdomen contains strong muscles that support your spine. If you have lumbar spine pain, you can relieve it by performing strengthening and stretching exercises. Yoga, Pilates, and Tai Chi are a few exercises for your spine and core muscles.
For instance, lying on your stomach and lifting your legs is one exercise that targets your entire spine. Make sure you also lift your arms in the flying position to feel the stretch. Other exercises that you can do at home to relieve back pain are:
- Bridges
- Pelvic tilts
- Cat stretches
- Lying lateral leg lifts
- Knee-to-chest stretches
- Plank or modifications
How Can I Relieve Back Pain At Home With Food?
Consume veggies and fruits to get essential nutrients and minerals. For instance, you can eat raspberries, blueberries, and strawberries to relieve pain in your back. These fruits are loaded with anti-inflammatory nutrients and antioxidants.
Besides these fruits, you should include spices and herbs in your diet regimen, such as turmeric and ginger, which are rich sources of magnesium to help calm inflammation. Many people with back pain don’t get enough vitamin D.
Because vitamin D is essential for your bone and muscle health, it is crucial to get it by consuming vitamin D foods or supplements. You must also spend some time exposing yourself to sunshine. That way, you can get vitamin D naturally to strengthen your bones.
Minimally Invasive Spine Surgery
It is the last option to treat your back pain. Minimally invasive surgery is an effective treatment to relieve back pain. Depending on your condition or symptoms, your neurosurgeon will advise you on the type of surgery. For instance, if you have degenerative disc disease, you will have to undergo lumbar spine fusion surgery.
How can I relieve back pain at home? Contact MINT today for advanced treatment options. Our experienced and qualified neurosurgeon will advise you on back pain management and examine your condition to suggest whether you need minimally invasive spine surgery.
