Are you struggling with back pain? Do you want to get pain-free without reaching for the pills?
While pills and drugs have been successfully used to treat pathogenic diseases, drugs for back pain tend to mask the symptoms without treating the root cause. Not only do these drugs cause addiction and serious side effects, but masking the pain can lead to further injury.
Evidence has shown that many natural treatments have greater success in treating pain than prescription drugs. Here are some of the most recommended natural treatments.
5 Tips for Treating Back Pain with No Pills
1. Try Heat and Cold Therapy
Applying hot and cold therapy is a great way to relieve pain. Heat to your back increases circulation and relaxes muscles, while cold packs reduce inflammation and numb the pain.
- Heat packs are perfect for relieving spasmed or cramped muscles.
- Cold packs are best used right after an acute injury or if your back is swollen or inflamed.
- Altering the two is great if your back pain is chronic or constant, as it promotes both circulation and inflammation control.
2. Incorporate Gentle Stretches and Yoga
Stretching helps loosen tight muscles and improve flexibility, reducing strain on your spine. Some of the best stretches for back pain include:
- Hamstring stretch: you can stretch these by reaching forward for your toes. Tight hamstrings mean less mobility at the hips. The reduced mobility of the hips is usually compensated for in the spine. Lifting whilst hinging from the spine instead of the hips is a common cause of herniated discs.
- Hip Flexor stretch: from kneeling, step one foot forward and stretch into the hips. Tight hip flexors inhibit the glutes. When the glutes don’t fit, we often don’t move correctly. This movement pattern is linked to bad backs, knees, hips, and feet.
- Calf stretch: a good calf stretch is a downward dog. You can also stretch the calves by dropping one heel back whilst standing on a small step. Tight calves make it challenging to get into a good squat position.
- Pidgeon Stretch: from the downward dog position, bring one foot forward, placing your knee towards the wrist on the same side. Lower your front shin to the floor whilst keeping the back leg out behind. The pidgeon stretch loosens the TFL muscle, which can cause back pain when tight. Particularly in the QL
- Ql stretch: when this big muscle gets tight, it’s pretty painful. You can stretch these muscles by sitting cross-legged. Reaching one arm up and side bending over the knee.
If you have a bad back, practicing yoga has been shown to keep you mobile and reduce your pain.
3. Set up Your Workspace Well
Poor posture puts unnecessary stress on your back, leading to long-term issues. Here are a few tips for a good workplace setup.
- Sit with your feet flat on the floor, and your shoulders relaxed.
- The height of the table should be level with your elbows.
- The height of your screen should be eye level.
- Make sure that you position your head on top of your body. While the head isn’t the heaviest part of the body, it is relatively heavy, and tilting it forward – like when leaning in to see a screen – puts extra strain on the neck and spine, making it harder to maintain good posture.
4. Stay Active
Regular exercise is one of the most effective ways to reduce back pain. Here are some of the best options
- Gentle low-impact cardio: walking, swimming, and cycling can reduce stress. It’s also great for keeping the heart healthy.
- Stretching exercises: yoga and stretching are great for the back
- Core strengthening: exercises that strengthen the back, abs, and glutes are great for the spine.
5. Explore Hands-On Therapies
Are you experiencing sharp pain when rotating or side-bending? A chiropractic adjustment can help mobilize a stiff spine. Massage therapy and dry needling are also great for tight muscles.
Acupuncture is typically used to reduce inflammation or to help with autoimmune disease.
For a comprehensive approach, consult physical therapy experts near Birmingham, MI. They can provide tailored treatment plans to address your specific pain points. A skilled physical therapist can guide you through corrective exercises, postural adjustments, and manual therapy techniques to promote long-term relief.
Final Thoughts
Many natural remedies can help with back pain, from stretching and strengthening to hot and cold therapy to physiotherapy.
Overall, treating the cause of the problem is usually the best option. By making minor adjustments to your daily routine and prioritizing movement, you can take control of your pain and prevent future injuries.