Back pain is a problem experienced by many people. Actually, it is a leading cause of work-related disabilities and workplace absences. According to the National Institute of health report , an approximate of 80% percent of adults get lower back pain problems at least once in their life. An American Chiropractic Association report proves that after respiratory injections, back pain is the second most common cause of doctor visits.
The report also proves that half of the American working population experience back pain symptoms on a yearly basis. We can do back pain treatment at home with some easy steps.Back pain develops due to bone problems, ligaments, muscles, joints of the spinal cord, or even nerves. In most cases, however, one could suffer back pain from a non-specific cause.One can suffer from back pain for some days or a few weeks. Pain that persists for more than three months is referred to as ‘chronic.’
For acute back pain, the patient can get an over the counter treatment that includes analgesics, muscle relaxers, and painkillers. A chiropractor can treat chronic back pain. If severe pain persists, however, surgery could be recommended as the last option.To minimize the risk of experiencing future back pains, I suggest that you have a look at the following remedies. These are seven proven natural ways that you can use to treat back pain while at home.
Table of Contents
7 Best Back Pain Treatment at Home
Lack of pain can worsen someone’s back pain condition in a number of ways.
- As someone sleeps, the body releases growth hormones. The growth hormones are important in repairing the muscles. Lack of adequate sleep denies the strained back muscles a chance to recover. They, as a result, find it had to support your spine and keep it aligned.
- Lack of sleep reduces someone’s pain threshold. This results in an intensification of the backache’s perception. Research proves that a human body has spinal disks that have a 24-hour body clock. When circadian rhythms are distracted due to inadequate or irregular sleep, someone might end up with a degenerative intervertebral disc disease
To know the relationship between sleep and acute lower back pain, experts published a study on Arthritis and Rheumatology. On the 12 week research, patients were supposed to record their sleep quality and relate it to their back pain effects.
After the test with 1,246 patients, it came out vividly that those patients who had a poor sleep quality and more back pains that those whose sleep was good quality.On a 13-year Finish study, on the relationship of sleep disturbances and the result ion back pain, 360 were to fill in questionnaires on the same. The result was a 23% increase in back pain prevalence in the first 3 years and a 29% increase in back pain in 13 years.
The interviewees who had sleeping problems at the beginning of the study were two and a half times with chronic back pains.A Clinical Journal of pain study examined 80 patients to see the relationships between sleep and back pains. 50 of these patients were to put on an electronic armband to calculate their week’s sleep. With reduced sleep, participants ended up rating their back pain frequency twice in a day.
Based on this data, it is vivid that difficulties in falling asleep, waking onset after sleep, and a poor quality of sleep is a key contribution to high back pain intensity. By getting enough sleep and avoiding sleep destructions, you will be on a sure path for minimizing current acuter back pains, and also reduce any chances of having such or chronic pains in future.To sleep better and reduce the risks of back pain, have a look at the following considerations
- Set up a perfect environment for sleep.
- Avoid light and noise disruptions.
- Avoid caffeine and alcohol at night.
- Avoid addictive electronic screens.
- Exercise during the day.
- Soak in warm bath water before going to bed.
- Learn how to relax once in bed.
Vitamin D is an essential element for the absorption of calcium and strengthening bones. A DEFICIENCY OF Vitamin D leads to the spine having softened bone tissues, vertebrate inflammation, and weaker back muscles.According to a Brazilian study on the relationship of back pains and deficiency of Vitamin D, 9,305 women were investigated.
After doing a blood test, 24% of the women turned out to have low Vitamin D levels. Upon filling questionnaires, it was evident that these women had more back pains than those whose vitamin D levels were normal. Some of the hardships that the Vitamin D deficient women were going through were difficulties in depart of the car and putting on socks.In a bid to test vitamin D supplementation and its relationship on back pain, a clinical trial was done and published in the Pain Physician.
The trial involved 68 patients who had chronic lower back pain. All these patients had deficiencies in Vitamin D and had been suffering from the back pains for a minimum of three months. The patients were to fill in questionnaires at intervals all through. Patients took high doses of Vitamin D supplements for 8 weeks to get to normal Vitamin D levels. In two months of supplementation, pain level’s had significantly reduced. 63% of the patients had achieved an entire pain relief. After the supplementation.
Patients were also relieved from many functional disabilities.To get yourself sufficient Vitamin D levels, consider the following.
- Take foods such as eggs, oily fish, mushrooms, and the liver. However, you might find it hard to include all this in your diet.
- A human body produces Vitamin D bonce exposed to sunlight’s UV rays. In case you live in a sunny area, I suggest that you expose your skin to the sun daily to 2 pm for a minimum of 15 minutes.
- In case you live in cold areas, however, Vitamin D supplements will be good for you. Not only will Vitamin D protect you from back pains, but also will it help you fight anxiety and depression.
Fish oil has Omega 3 fatty acids. These are essential for pain reduction and handling inflammation caused by different health conditions.An analysis of 17 random and controlled trials found out that supplementation in Omega 3 reduced stiffness and joint pains to those patients who were suffering from menstrual cramps, inflammatory bowel disease, and rheumatoid arthritis.
The research suggested that fish oil’s Omega 3 was an ideal solution to back pains.To prove the importance of fish oil in relieving back pain, a study was done and published in Surgical Neurology. The Study involved 250 people who had been evaluated for back and neck pain by a neurosurgeon. To control pain, all these patients were taking non-steroidal anti-inflammatory drugs (NSAIDs).
Most of these patients were diagnosed with degenerative disc disease (DDD).The test participants took a daily dose of fish oil supplements that gad 2,400mg of omega 3 for two weeks. After this, the patients were asked to reduce the omega 3 dosage by half and reduce their dose of NSAID by half too.
After taking the fish oil for 75 days, results showed that 60% of all these patients had an improvement of joint and overall pain. 80% of these were completely satisfied by the improvement, 88% said that they could proceed with fish oil, and 59 % of the patients ceased taking NSAIDS.To reduce back pains using omega 3, I propose that you:
- Add at least two portions of oily fish once a week. These include salmon, trout, mackerel, fresh tuna, sardines, and herring.
- You can also take supplements with fish oil or an omega -3 supplement that is algae-based with EPA and DHA.
Sitting time and posture:
Today, a huge number of people spend their time sited at work. The more someone sits, the more spine and back muscle stress increases.According To research, people who are associated with the office environment get more prone to back pains than those who spend their time moving around. To reduce back pains that result from sitting, research suggests that one should frequently take short standing breaks.
A research on 201 blue-collar jobs was done by a Danish study to identify the relationship between lower back pain and sitting time. The workers from different occupations had their thighs fitted with accelerometers for consecutive days to record sitting time data. The result was that a higher sitting time leads to a more back pain problem.Studies show that short-term discomfort in the upper back, shoulders, and lower back can be significantly reduced by taking a short relaxing break.
The solution to these pains for people who sit in front of a computer the whole day is trying to move around after every 20 minutes. Standing to straighten the back and shoulders can help. You can also take breaks to do outdoor walks other than being glued to the desk the whole day. At times, you can pick calls when standing.Someone’s sitting posture matters. According to a study presented to the Radiological; Society of North America proved that the sitting posture that causes the least pain in the lumbar spine is the upright sitting posture.
This was achieved by doing the test with 232 volunteers who had no history of back pain before. The volunteers got scanned when slouching forward at an angle of 70-degrees, sitting upright at 90-degrees, and backward reclining at an angle of 135-degree.To get over back pain problems associated with suiting posture, you can experiment by doing the following.
- Setting up your office chair for you to lean back on it naturally instead of leaning forward or sitting straight.
- Even though you might need to sit upright when typing, you can lean on the chair when carrying out other activities such as reading.
While an extra-firm mattress is usually recommended for people who are suffering from back pain, a medium-firm mattress can do you good.Studies make it clear that once someone lies on a side of the hard mattress the only parts supported are the hip and shoulder.
This results in the spine flexing towards the mattress. On the other hand, a soft mattress leads to the hip and shoulder sinking, making the spine to bend away from that mattress. For the lower back, a medium-firm mattress is the best option.The results of a trial that was published in The Lancet proved that people using the medium,-firm mattress ended up with the least injuries.
This was after doing a control test with 313 uninformed patients who had to sleep either on the firm, medium, and soft mattress for 90 days.Another research that was published in Applied Ergonomics proved that the medium-firm mattress is good in reducing back pains. This was done by prescribing mattresses on 27 patients who had been diagnosed with stiffness and lower back pains. As the patients slept in their beds for three weeks, they were meant to rate their shoulder and back pain.
Later on, they got their beds replaced with medium-firm mattresses that were laid by latex and foam. These patients rated their sleep quality and pain levels for 12 weeks and it was clear that their stiffness and back pain problems progressively reduced. The sleep quality also improved.59 men and women who were included in The Journal of Chiropractor study proved that a medium firm mattress is a good option for back pain reduction.
This was after filling in a back pain and sleep quality questionnaire when sleeping in their beds for four weeks, and later after spending their nights on a the new-medium firm mattresses. Sleep was improved by the medium firm mattress by 55%, while back pains were reduced by 48%.In case you have a soft and shaggy mattress or an uncomfortable mattress, your back pains could have resulted from the same. I recommend that you cionsider the following.
- Replace your mattress with a medium-firm mattress to get over those problems.
- The best medium firm, mattress to get should be one with a density of 60kg/m³.
There are different Yoga practices that could help you reduce back pains. These positions too help in strengthening the back muscles.Muscle tension can be significantly reduced by yoga stretches. This can also contribute to joint and muscle flexibility. Yoga poses help in improving posture, aligning the body and maintaining the spine’s natural curvature.
Annals of Internal Medicine has a random trial that compared yoga’s effectiveness in curing back pain. 313 volunteers with recurrent lower back pain and chronic pain were recruited.The volunteers were randomized into two groups. One group was to have 75-minute yoga session every day for three months. Another group proceeded with usual care. After all the participants failed in the questionnaire, it was evident that the yoga group had done well in improving back pains in durations of 3, 6, and 12 months when compared to the other group.
On another random trial, 330 patients with back pain were divided into three groups. One of these groups was to receive Yoga classes weekly for three months. Another group was to visit a physical therapist 15 times for three months. The third group was issued self-help educational material. In the 9-month’s study maintenance phase, patients proceeded with physical therapy or yoga when at home.The Physical therapy and yoga groups showed similar pain improvement results.
This group also seemed to be 21% less likely to opt for pain medication when compared to the education group. After the outcome, researchers suggested that yoga is a good as physical therapy in treating back pain. The conclusion also suggested that this is a perfect way to get rid of back pains.To get rid of back pain through yoga;
- It is important to attend yoga classes.
- If you are not in a position to attend classes, you can do it at home. Thanks to the many online videos that give directions.
- I suggest that you try a minimum of two 60-minute yoga sessions every week.
You can benefit from a general exercise program. The program will improve your muscular strength, make you more flexible. Below are some ways in which aerobic exercise can help you reduce back pain.
- Increased tendon and ligament flexibility in the back to facilitate functionality motion.
- A muscular strength increase to support the lumbar spine.
- Aerobic excursive helps in the stimulation of blood flow as well as nutrients to the back’s soft tissues thereby accelerating healing and minimizing stiffness.
- By exercising, you will raise the endorphins level. The brain’s ‘feel good’ chemicals are also raised to provide a natural pain relief form.
A review of the relationship between back pain and excesses and physical activity was compiled by Healthcare. This was done on adults who had non-specific lower back and chronic pain.The result was that all back pain patients benefited from all the exercises conducted. This was inclusive of core-stabilization exercises, muscle strength, and aerobic exercises.
It also included a flexibility and stretching exercises.There is also a trial that was published in Clinical Rehabilitation. This was comparing a muscle strengthening program and an aerobic walking program. 52 sedentary patients who were suffering from back pain were involved. One of these groups was to perform a moderate intensity treadmill walking while the other was meant to do a couple of muscle strengthening exercises, this was meant to take two weeks, having two programs every week.
While the study was beginning and once it ended, patients had to do a walking test for 6 minutes as well as a back muscle endurance test. The muscular strengthening group resulted in a back pain reduction of 15% while the aerobic exercise group experienced a 20% back pain reduction. Back pain can be reduced by exercises. This involves flexibility exercises, aerobic activity, and muscular strengthening exercises.
However, many people find a single regime. For sure results, it is important that you choose a physical activity type that you will enjoy being in, and one you can easily fit into your daily routine.Although the gym is a good option, you still can exercise in different ways. Taking a 150 minutes a week to walk, hike, swim, cycle or dance will do you good.
Back pain problems start with a small discomfort. It is therefore wise to listen to your body. Although you might choose to visit a chiropractor, you will save more time and energy by going the natural way. You will even benefit more if you adopt preventive approaches in your style of living. I suggest that you observe the following.
- Have sufficient and undisturbed sleep.
- Get adequate Vitamin D supplements.
- Take supplements with fish oil or omega -3 supplement that is algae-based with EPA and DHA.
- Adopt a proper sitting position and posture.
- Replace your mattress with a medium-firm mattress with a density of 60kg/m³.
- Do yoga and exercise regularly.
Once you do this, you will have your back health under your control.You should monitor your pain by some pain management apps If symptoms persist, see your doctor.