Nearly everyone experiences some type of back pain at some point in their lives. No matter when it happens or what the cause may be; it sure is a real pain to deal with. Fortunately, with proper care and treatment, back pain can be managed. The good news? There are a handful of helpful remedies you can try to ease the pain and keep your back in good condition. Have you tried these 5 tips out?
1. Get a Good Night’s Sleep
Sleep disturbances are common among people with chronic back pain. Not getting enough quality sleep can actually make your inflammation and pain worse. Make sure you invest in a good mattress. After all, you spend almost half your life sleeping in one – it pays to Goldilocks your way through the mattress store and get your mattress properly fitted for you by a specialist. While you’re at it, add an extra pillow under your body to help maintain the natural curve in your spine. If you’re a back sleeper, try putting the pillow under both knees. For stomach sleepers, try under your pelvis. If you sleep in your side; sleeping with a pillow between the knees may help too.
2. Stretch it out at Yoga
Yoga can be very therapeutic for people with back pain. A review of scientific studies published in 2013 in the ‘Clinical Journal of Pain’ found strong evidence that yoga can help reduce chronic lower back pain. It may help back pain by loosening tight muscles, building strength and range of motion, while also improving breathing. Additionally, yoga also focuses on relaxation, which may help to relax your muscles as well as reduce pain perception. It’s also great for managing stress and adding a feeling of calm and wellbeing to your everyday life.
3. Incorporate Supplements into your Diet
This is great for back pain sufferers looking for a natural way to manage their pain. Glucosamine sulfate is a supplement that has been seen to help lessen back pain caused by arthritis in some patients. Calcium and magnesium (when taken together) may help to reduce muscle spasms. A study published in March 2013 in ‘Anaesthesia’ found that magnesium therapy helped to reduce pain intensity and improve lumbar spine mobility in patients with chronic lower back pain. These supplements can be easily incorporated into your diet to see if they work for you!
4. Try Aquatic Therapy
Physical therapists often recommend aquatic therapy: exercises done in warm, therapeutic pools. The buoyancy of the water helps alleviate strain on the joints, and encourages strengthening and stretching of the muscles. Not a fan of swimming laps and doing water aerobics? Even floating in warm water can help relax muscles and release tension as well as increasing your circulation, according to the Arthritis Foundation. You can even enjoy this in the comfort of your own home; if you have a spa bath, aim the water jets directly at your pain points for a soothing underwater massage.
5. Rub Emu Oil on your Pain Points
As far as external products go; Emu Spirit’s Arthritic & Muscular Rub is an effective product to help relieve muscle and joint pain. Formulated with a high concentration of emu oil, as well as ingredients designed to alleviate and sooth your muscles and joints; it effectively targets inflammation and pain points. The powerful anti-inflammatory properties of emu oil can penetrate the outer layer of skin and improve the circulation, to speed up the recovery process. You can use this product before and after exercise as well to prevent injuries and assist in circulation.