Back pain is one of the most common health problems, how to relieve ?Many of us experience various types of back pain every day due to injuries, age, and other reasons.
Every adult has experienced back and spine pain at least once in life.
Those who regularly suffer from them know how awkward they can be and disrupt their normal daily functioning.
In nature, there is a cure for everything, even to relieve or completely eliminate back pain.
Research shows that 80% of women have back pain at some point in their lives, and many of them resort to medications such as aspirin, brufen or anti-inflammatory drugs.
Although often effective, long-term use of these drugs can cause stomach ulcers.
So it would be better to help the body recover naturally by applying proper nutrition, exercise, and dietary supplements.
In today’s article, we will learn some tips for prevention and reduction of back pain.
Diet is an important factor for less back pain
Improving diet, eliminating alcohol, caffeine, dairy products, sugar, and excessively fatty foods are important factors in preventing back pain.
Consumption of fruits, vegetables, whole grains, and omega-3 fatty acids is also needed, which helps the body to regenerate and repair itself.
How to relieve back pain with hydration
Getting enough water is the best natural way to reduce back pain and reduce back pain.
On the other hand, drinks that contain caffeine, which is most often found in carbonated beverages, cause dehydration.
We all like to drink coffee, it is one of the most common drinks, but see how much you can avoid or reduce their consumption.
Glucosamine and chondroitin for less back pain
The use of these two ingredients is very important for the prevention of back pain.
These two dietary supplements help regenerate connective tissue.
For proper dosing, you should first consult a doctor or pharmacist.
How ginger tea help to relieve back pain
Ginger tea is very well known for its health benefits.
It is another natural remedy good for release back pain.
Add it to boiling water and make a great tea for less back pain.
B vitamins are the guardian of our health
A very important factor is the daily intake of vitamins from the “B” group, such as “B1”, “B2”, “B6” and “B12”.
These vitamins help to relax the muscles more easily and at the same time help reduce pain.
Omega-3 fatty acids
Omega-3 fatty acids are one of the most important solutions for the proper development of our bodies.
By consuming them and entering our bodies, they help reduce inflammation and pain in the back.
The best source of omega 3 fatty acids is to eat fish and eat flax seeds.
Aromatherapy and alternative back therapy
Aromatherapy is a great choice for external use to reduce back pain.
For this need, you can use essential oils of some herbs, the best herbs for aromatherapy are essential oils of mint, rosemary, and lavender.
The use of alternative therapies has been shown to reduce back pain.
Using massage, acupuncture and hot stone massage can relax tense muscles, which improves circulation.
This releases endorphins, which stimulate our body to heal on its own.
Using clay for reducing your back pain
Clay is one of the best natural remedies for back and spine pain, and it also works on the joints.
It is rich in mineral salts, potassium, sodium, iron, magnesium, and another healthy component.
You can make a coating out of it in the following simple way: knead it (as much as you need to cover the part where it hurts) as a dough with a little water and apple cider vinegar, and finally add a little nettle seed.
Put it ready in a thin gauze.
The place should first be coated with a little olive oil, and only then the coating should be applied.
To get a better effect, you need to do the procedure for seven days, it is best to put the coating on you overnight because the action is then the best.
Onions and potatoes so you don’t have back problems
Potatoes and onions in combination are a great ally in the fight against back pain.
Potatoes release and relax muscles and have the effect of retaining heat where it is applied.
On the other hand, onions stimulate the improvement of the circulation itself.
How to use them? They need to be finely grated, mixed well and a small amount of salt added.
The mixture is applied to the sore spot, covered with a thin gauze, and left the coating as well as the clay to stand through the evening.
How to relieve back pain with garlic
We have all heard how good garlic is for our health, but many do not know that it is great for back pain.
Garlic can also be an effective remedy in this case with a simple way of preparation.
Fry ten cloves of garlic in a little olive oil and after they cool, use them as a coating.
It is recommended that such therapy be continued for about a month, with the dressings standing for about three hours during the day.
Yoga is a solution for the back
By practicing yoga, we allow the tendons to regain their elasticity.
It is very important given the normal movement of the muscles.
Performing various yoga poses improves the position of the spine, relieves pain, contributes to useful stretching and relaxation of the back, and the entire skeleton.
Baths with English salt for back pain
English salt has a great effect on our back, helping to release pain.
With it, our body gets a great relaxing and calming effect.
It is known for its calming effects on the spine and the muscles in the back.
It is also useful for other problems such as numbness of the extremities, numbness, headache, restlessness, and excessive effort.
Other factors how to relieve back pain
Control sleep postures
Sleep can have negative effects, so you need to know how harmful our favorite sleeping positions can be.
Sleep is the time when the body and muscles need to get the rest they need from daily activities.
If you still do not sleep in the correct sleeping positions, the effect will be exactly the opposite.
Of great importance are also the ergonomic and comfortable mattress and pillow.
They are especially recommended for people who suffer from frequent back pain.
Sleeping on your back is the best position to avoid pain.
If you want to sleep on your side, put a pillow between your knees so you can relax your muscles.
Be moderate in your actions
Too much sitting, standing, walking, and even lying down is bad for your back.
The solution is to be moderate in everything you do.
Rest from time to time after any daily activity.
For example, get up after sitting for an hour and take a short walk, or stand while calling.
If you are on your feet all the time, sit and support your legs for a few minutes, in other words, moderation is the key to a healthy body and back.
How posture and sitting helping to relieve back pain
Be careful with posture, especially if you are standing for a long time.
Keep one foot slightly forward and the knees slightly bent.
This can significantly reduce the pressure in the lower back.
When sitting, it should always be in the correct position.
Inappropriate sitting can cause really big back problems.
Sitting often becomes a habit, if you get used to sitting incorrectly, it will be harder for you to change this habit.
Sit up straight and keep your feet flat on the ground, and practice resting occasionally.
Reduce the weight on the shoulders
Many women drag too many things into their bags: a laptop, a tablet, a few cell phones, a planner, a whole cosmetic kit, and personal hygiene items.
Many of these things we don’t really need.
You may not have noticed, but the bag can sometimes weigh up to 5 pounds or more.
And carrying a heavy load on the shoulders creates a risk of severe pain in the upper back.
To reduce your weight in the bag, and thus reduce the chances of pain in the back.
Wear a backpack instead of a purse
If you can’t cut things in your purse when you just need them all, then your backpack is the best solution.
The weight of the backpack is properly distributed on both shoulders.
Then there is the transfer of weight to the upper back where the muscles are stronger than those on the shoulders.
If you do not want backpacks, then a bag with a diagonal bar is a great solution.
How to relieve back pain with weight
More pounds contribute to more back pain.
Excess weight, especially in the waist area, can cause pain by stretching and moving your center of gravity.
Take care of your weight as much as you can and keep it optimal so you can control your back pain.
Physical activity is an important factor
Exercise is one of the best preventative measures when it comes to back pain.
With regular exercise, we can keep our back muscles in good shape and prevent injuries from simple movements such as pushing or lifting.
Also, this way you will be able to control your weight more easily by exercising.
How to relieve back pain using the flexibility
Too much strain and effort can contribute to back pain.
The most important thing is to keep the back flexible and to put an equal load on all its parts.
Lift and move properly
Reaching, lifting, and moving heavy objects without proper posture can injure your back.
If you have to reach for an object, use a chair or ladder instead of a stretcher.
When moving heavy objects, practice pushing instead of pulling.
If you have to carry objects, then hold them close to your body, bend your knees and stand in a squat position instead of bending at the waist before lowering them to the ground.
Heels can cause back problems
The heels look great on the foot, but they affect the center of gravity and stretch the back.
They also make sore blisters and deform your toes.
If you already have to wear them, then it is recommended to reduce their height.
But of course, some women enjoy wearing high heels, then you don’t wear them all day, change them from time to time with flat shoes.
Take a pair of flat shoes in your purse and wear them when you can to rest your feet
Get rid of tight jeans
In addition to the bad effects of the nerves around the lower back and the lower back, tight clothing interferes with movements such as sitting, bending, and walking, which increases back pain.
Reduce cigarette smoking
Smokers are more likely to have more back problems than non-smokers.
This is due to the fact that nicotine reduces the amount of blood flowing to the spine.
Reduce the speed of movement
Many of the pains in the body and back are not always just physical injuries.
Sometimes they happen because we move fast and we load and strain too much.
In this case, rest, so that your back (and the rest of your body) will be grateful and you will have less pain.
What to do when you have back pain and how to relieve
Avoid lying down
The most common reaction of all of us to back pain is to lie down and rest until the pain subsides.
Experts, on the other hand, believe and recommend that you should move more moderately.
Also in such situations, their recommendation is to make gentle stretches.
Apply ice and heat compresses
Ice and heat are the best ways to deal with back pain.
Doctors recommend primarily cold therapy for the first 48 hours, especially if you have swelling.
After 48 hours, you should stop with cold compresses, then switch to warm compresses.
How appropriately to stretch the body to relieve back pain
Gaining soft tissue in the shoulders and back can very successfully help you deal with back pain.
It is best to first consult a specialist who will tell you what stretches to do.
Because any incorrect stretching and exercise can only make you even more injured.
How to relieve back pain with medication
While some pain can only go away with lying down and applying warm/cold compresses, some can be so great that you will need help.
Whenever you are taking over-the-counter medications, follow the instructions for use of the medication.
If you notice that you are taking daily painkillers, then you should see a doctor immediately.
When the pain does not go away with pills, other different treatments and methods may be needed.
Visit a doctor
Although minor injuries can go away without a doctor’s visit, there are times when you need to see a specialist or doctor to deal with such problems.
If you notice that the pain does not subside after rest and medication and you feel tingling, weakness, or fever, these may be symptoms of more serious problems.
Home remedy for back pain
If you suffer from pain in your spine and back, and even in your legs, which is usually caused by too much sitting or strenuous physical exertion, do not worry, because there is a natural remedy for this problem.
In just a few days you will feel the positive change, and in less than 2 months you will be completely healed.
You should eat the following foods every night before bed for one to two months:
1 dry fig
1 dry apricot
These fruits contain healthy and nutritious substances that contribute to tissue regeneration, which connects the intervertebral discs.
They make them much stronger and firmer.
The vertebrae begin to settle in their natural places without the need for external corrections.
Each fruit separately contains certain elements, and by mixing them, a folk remedy is created that is extremely effective and has the same effect on both men and women.
We all have more or less back pain problems.
Every person has experienced back pain at least once.
Back pain occurs due to various moments of overload, fatigue, the wrong way of exercising, excess weight, poor diet, and other factors.
There are many ways and exercises to help prevent the back pain that can help reduce back pain.
A diet rich in omega 3 fatty acids, vitamins, regular drinking of water, hydration, less smoking, and other factors can have fewer back problems.
Women should avoid wearing high heels, tight jeans, and less weight in their bags so that they do not have back problems.
Use today’s tips as much as you can to have a healthy body and less pain in the back.