How to Get Rid of Back Pain Naturally

person getting back massage

Did you know that almost 80% of Americans will suffer from back pain at some point in their lives?

While this statistic isn’t widely known, it’s staggering. This is especially the case considering that those with back issues often feel as though they are battling a problem alone- a problem that severely affects their day-to-day lives.

If you’re suffering from chronic back pain or spinal strain due to a pulled muscle, you’re likely looking to begin treatment. While pain relief medication can help, it comes with all kinds of side effects and complications that are best avoided if possible.

Read on to learn how to get rid of back pain naturally and improve your quality of life!

Identify the Problem

The saying goes that the first step to solving a problem is admitting that there is a problem. This is usually stated in the context of fighting addiction, but it’s a mantra that can be applied to pretty much any health-related issue.

While it’s easy to think that your back pain is no big deal and that everyone experiences aches and pains sometimes, this isn’t the case. This is especially true if your back pain has gone on for a while. While being a bit sore after a workout is normal, experiencing day-to-day pain that affects your activities is worrisome.

If you don’t get treatment early, your back issues will be harder to treat. This means that a visit to a specialist is likely in order. If you have a simple pulled muscle, easy at-home remedies like exercises will likely do the trick.

However, some people’s back pain stems from larger issues. Sciatica and scoliosis are common back issues that require more natural remedies to treat. Do your research and talk to a professional- only then can you begin effective treatment.

Sleep Smarter

No matter what the cause of back pain is, sleeping on the right mattress can go a long way in alleviating pain and discomfort. While the idea that sleeping on a firm mattress helps strengthen the spine has been around forever, this isn’t always the case. While firm mattresses are ideal for some, there are other options out there if you aren’t comfortable sleeping on them.

Choose a mattress that keeps your spine aligned. You need a mattress that supports your spine, neck, and lower back. What this means will vary from person to person since no two bodies are shaped the same way. Softer mattresses may be better for those with wide hips, but people with narrower hips may prefer to sleep firm.

Make sure that you also use medium-firm pillows to support your neck appropriately. Some people also choose to sleep with a pillow under their lower back, which is great if it works for you! Test various sleep positions and mattresses out.

Perform At-Home Exercises

Whether your back issue is an easy solve or a more chronic issue, there are remedies that you can do at home to improve the way your spine feels. These remedies often come in the form of exercises that you can do after rolling a mat out on your floor. 

You want to perform exercises that aren’t too demanding. While it can be tempting to do an intense back workout, this will just exacerbate your pain by putting a strain on your spine. Lighter workouts will strengthen your backbone while not tearing muscles.

Partial crunches are a great way to remedy back pain, but pass on sit-ups since they’re a little demanding. Hamstring stretches and wall sits are awesome for your back because they strengthen your legs and your core, giving you greater physical support. Press-up back extensions and knee-to-chest exercises give your back a mild workout and help build muscle around the spine.

Taking 15 to 30 minutes before bed to do these exercises isn’t demanding and doesn’t take too much time out of your day. Incorporate them into your nightly routine- you won’t regret it!

Chiropractic Therapy

Sometimes, while helpful, at-home exercises won’t be enough to alleviate back pain to the fullest. In these situations, it’s a good idea to see a professional who can help you overcome whatever spinal issues you may be having. After helping you identify the problem, a chiropractor will be able to guide you through the best course of treatment.

Chiropractic treatment uses spinal manipulation techniques and hands-on treatment to align the musculoskeletal structure of the body. This will apply to the spine in your situation. The idea behind this practice is that the body can heal itself when manipulated into the right positions without introducing unnatural medications to the body.

Head over to a chiropractic office for back pain and schedule an appointment. Make sure that you go into the chiropractor’s office with a solid understanding of what the issue is, when your back aches most, and how you’ve been attempting to alleviate it. Be honest, but don’t exaggerate. You want the best treatment, after all!

More on How to Get Rid of Back Pain

While living with chronic back pain is terrible, there are plenty of natural remedies that you can use to soothe this issue. Whether it’s as simple as sitting up straighter during meals or a problem that will need a trip to the chiropractor to be resolved, there’s a treatment option for you.

Now that you have some basic information on how to get rid of back pain in an effective and natural way, check out the ‘body care’ tab on our home page. Here, you’ll get more tips on how to promote wellness within your own body and give yourself the highest possible quality of life.

Stay healthy!

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