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If you ask us, “how can I relieve back pain at home,” we would say there are several back pain options in Plano TX. Before we tell you how to achieve back pain relief in Plano TX, it is important to know that people in the U.S have spent over $134 billion for the last two decades on treatments for back pain.

It means people are spending more money on back pain relief in Plano TX than diabetes and cardiovascular conditions. Let us get back to your question, “how can I relieve back pain at home?” Here are a few back pain options in Plano TX that you can use or practice at home to reduce inflammation, discomfort, and pain in your spine.

Proper Posture

Proper posture is synonymous with a neutral spine. Having a good posture means your spinal muscles are balanced and supporting the body. For instance, your feet must rest flat on the floor in the sitting position. That way, your body weight is evenly distributed on both hips. Keep your back straight and your shoulder relaxed.

When you sit and stand in an improper position for a long time, it will put pressure on your spine, particularly the posterior spinal structures. These structures are intervertebral discs, ligaments, facet joints, and muscles. Studies show that bridges can strengthen your back muscles. Bridges engage the abdominal and gluteal muscles to release pressure.

Lie on your back and bend your knees and feet flat on the floor. Once you are in this position, tighten your core without moving your spine. Now, lift your hips and torso off the floor while contracting your gluteal muscles. Come back to the original position. Repeat!

It is crucial to know that bridges can’t reduce your back pain on the first day. Posture correction requires you to practice bridges for a few weeks or even months. When you stretch your chest and strengthen your upper back muscles and core, you will see pain reduction within a few months.

Balanced Diet

If you want to achieve back pain relief Plano TX, then focus on a balanced diet. Some studies show that an alkaline diet helps relieves back pain. An alkaline diet means consuming less acidic food items. It has less magnesium, potassium, and calcium.

Some people also use herbs and supplements back pain options Plano TX. A recent study found that consuming herbs like Willow bark and Devil’s claw can reduce back pain. It is important to talk to your health provider before taking any herbs or supplements.

Such supplements can interact with your current medications and lead to the development of various adverse effects. How can I relieve back pain at home if it caused by inflammation? Switch to vegetables and fruits and cut back on animal products.

Health professionals recommend avoiding saturated and Trans-Fat, which are found in processed and fried foods. Excluding such food from your diet regimen can reduce inflammation. Limit your sugar intake and replace white bread with healthy carbohydrates like whole grains, vegetables, fruits, peas, beans, and corn.

Exercises

A growing body of research evidence shows that exercises are great back pain options in Plano TX. Regular exercise can restore your muscles and maintain your posture. Some of the physical activities for back pain are walking, standing backbends, press-ups, and cobra pose.

Stretching can loosen up your tense muscles and maintain proper alignment of your spinal column. Although it is good to perform stretching, stop the exercise if it causes strain or if you feel pain.

Moreover, you can include yoga and mindfulness meditation in your daily routine. Deep breathing, for example, increases blood flow to your brain and releases endorphins, which are pain-suppressing chemicals to relieve back pain.

Yoga incorporates a wide range of stretching poses that can reduce tension on your muscles and reduce pain. It is crucial to perform exercises regularly according to your health provider or physical therapist’s instructions.

Call your health provider for help in deciding the effective exercises for your upper or lower back pain. Many people are not sure about exercises and continue asking, “how can I relieve back pain at home.” The best way is to always talk to your doctor or neurosurgeon.

Consult a Qualified Neurosurgeon

Although these home remedies can help alleviate your back pain within a few weeks, if the problem persists, you can consult our qualified, licensed, and skilled neurosurgeon. Dr. Scott Kutz is a board-certified neurosurgeon at MINT who has treated thousands of people with back pain. If you want to know “how can I relieve back pain at home” or seek any other treatment option, you can consult our experienced neurosurgeon.