How to Relieve Back Pain Fast – Lifestyle Changes
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How to relieve back pain fast? What to do for back pain at home? Back pain is a common condition that affects millions of people worldwide. There are many treatment options for cervical, thoracic, and lumbar spine pain. These include medications, such as NSAIDs, opioids, narcotics, steroids, anti-depressants, and muscle relaxants.
Medications, such as NSAIDs, can cause a wide range of side effects. These adverse effects are gas, heartburn, feeling bloated, nausea, vomiting, indigestion, constipation, diarrhea, etc. Likewise, narcotics or opioids can cause dependency and addiction, causing you to increase the dose to reduce pain in your spine.
Therefore, it is crucial to follow a holistic health approach for your spinal pain. For instance, a back pain diet includes food items with rich anti-inflammatory properties and antioxidants. In today’s article, we will discuss some lifestyle changes you can make to relieve back pain naturally. Read on!
How to Relieve Back Pain Fast at Home?
What to do for back pain at home? It is one of the most common questions asked by people suffering from cervical, thoracic, or lumbar spine pain. In this section, we will give you some tips to relieve discomfort, inflammation, and pain in your back.
Regular Exercise
Regular exercise is an excellent way to improve your overall physical health and mental wellbeing. Staying healthy includes strengthening your muscles, tendons, ligaments, and other soft structures in your spine.
Therefore, it is crucial to monitor these soft structures in your spine to minimize painful flare-ups. MINT’s qualified neurosurgeons recommend strengthening and stretching exercises to relieve inflammation in your spine.
Not only does stretching keeps your spine flexible, but it also increases blood flow to the affected area, leading to reduced discomfort and pain. Here are some of the best stretching exercises you can perform at home.
- Bridges
- Knee-to-chest stretches
- Lower back rotational stretches
- Draw-in maneuvers
- Pelvic tilts
- Lying lateral leg lifts
- Partial curls
Back Pain Diet
Consuming a well-balanced diet is an effective way to maintain your physical and mental health. Back pain diet includes fresh veggies, fruits, omega-3 fish, herbs, and spices. Research shows that getting enough vitamin D by exposing your body to the sun or through the supplement can strengthen your spinal bone.
MINT’s neurosurgeons advise drinking plenty of water to enhance your intervertebral discs’ height. When you stay hydrated, you maintain your homeostatic and metabolic levels, leading to reduced muscle stiffness.
Some of the best anti-inflammatory food items are tomatoes, olive oil, collards, kale, spinach, walnuts, almonds, sardines, tuna, mackerel, salmon, oranges, cherries, blueberries, and strawberries.
Quit Smoking
Smoking is injurious to your spinal health because it reduces blood flow to your muscle, causing the degeneration of spinal discs. Research shows that smoking can increase pain in your lower back even though nicotine has analgesic properties.
Therefore, it is wise to quit smoking and practice healthy activities. For instance, you can drink fruit juices and spend time in nature instead of spending money on cigarettes. We recommend joining a smoking cessation program in your local area to streamline the process.
Reduce Stress
Stress is the leading cause of many chronic diseases. How to relieve back pain fast at home, and can stress reduction leads to relieving spinal pain? The answer is, “Yes.” There are many ways to reduce stress and improve your mental health.
For instance, when you feel stressed, you can take deep breaths to improve your mood. Take deep, slow breaths for a few minutes to relieve tension in your muscles and increase blood flow to your brain, causing it to release pain-relieving hormones.
Meditation is another way to relieve stress and reduce tension in your cervical, thoracic, or lumbar spine. Meditation requires you to guide your thoughts and feelings to the present moment.
Sit in a comfortable, quiet, and serene environment. Focus on your breath for a few minutes and start thinking about something pleasant to optimize your thoughts and feelings.
Contact MINT Today
Although home remedies for back pain are effective, natural, and free from adverse effects, you may need advanced treatment options, such as minimally invasive spine surgery to treat your chronic back pain.
Health professionals recommend undergoing back pain surgery when conservative treatment options fail to relieve spinal pain. MINT is a reputable minimally invasive surgery clinic with experienced, licensed, and skilled neurosurgeons.
Our neurosurgeons have performed hundreds of successful minimally invasive procedures to help people relieve back pain. How to relieve back pain fast at home? Contact MINT today for further guidance.