8 natural ways to ease back pain WITHOUT having to reach for medication or pills. Relieve pain and improve the state of your back with these easy tips and tricks!
Sitting at work, sitting in traffic, sitting on the couch, sitting to eat. Believe it or not, MOST of our days are spent sitting. Unless you make a concerted effort to stand while you work or get up to walk every hour, you’re probably one amongst the many that spends most of their time on their bum.
Even if you’re active otherwise, sitting for most of the day can wreak havoc on your body and healthy….especially your back.
With the increase in sitting the average American has been doing over the past decade, there’s also been a simultaneous rise in reports of back pain and discomfort. According to WebMD, over 80% of Americans experience back pain in their lifetime and the age when that first starts is getting younger and younger. I have even experienced back pain at my young age of 21!
Yes, it runs in my family (we have a history of degenerative disk problems in the neck and back), but I also have a history of herniated discs in my low back from when I was hit by a car on my bike. And of course, there are some daily lifestyle choices I could make to improve the way my back feels.
Whether it’s poor posture, sitting too much, bad form when I am training, or a combination of all three, I am determined to start taking care of my back health NOW so that it doesn’t get worse in the future.
I’m guessing a lot of you have experienced back pain as well so you can relate to the struggle! Most people turn to over the counter pain medication to relieve their pain, but it can be very easy to overdo it on NSAIDS. No one wants to be taking those everyday and they certainly aren’t good for you! Plus, why rely on a medication to coverup pain when you could actually FIX it with just a few simple remedies?
I’ve compiled a list of 8 Natural Ways to Ease Back Pain that will help you steer away from reaching for the pills and empower you to take action with the state of your back’s health. Read on for the easy tips…
1. Strengthen Your Core
Your core muscles are crucial for supporting your back…especially your lower spine! During the day, if you don’t deliberately work these muscles, they stay lax and don’t get much exercise. By incorporating 3-5 core exercises into your daily workout, you can strengthen your abs and provide greater stability/support for your back.
2. Sleep the ‘Right’ Way
Not only is it important to get ENOUGH sleep, but HOW you sleep can also effect your back. Sleeping in bad positions or on a bad mattress are common causes of back pain. If you sleep on your back, place a pillow under your knees. If you sleep on your side, keep a neutral spine and place a pillow between your knees. Stomach sleeping is a no-no for back pain sufferers!
3. Apply Ice and Heat
Don’t assume that heat and cold therapy are old wives tails! Applying a heated or cold compress to the area of your back that is in pain can reduce discomfort and SPEED the healing process. Cold therapy reduces inflammation and creates a numbing effect on your nerves, while heat therapy stimulates blood flow to the area and inhibits pain signals from being sent to the brain.
4. DON’T SMOKE
Not that smoking is EVER a good thing, but it can be especially contributive to back issues. Nicotine causes small blood vessels to constrict and decreases their ability to bring blood to soft tissue. This means less blood and oxygen is getting to your back muscles which can make pain and discomfort more common.
5. Skip the Brace
It may seem like a good idea to wear a back brace when you’re in sever pain. It turns out wearing a brace can actually make things WORSE. If you wear a back brace anytime you have a flare up of pain, the muscles in your back become reliant on the brace. They weaken and your core strength decreases as well.
6. Get an Endorphin High
Endorphins naturally occur in our bodies but we can also manufacture them through different activities! In fact, endorphins can effect your body at the same strength of certain pain meds. Endorphins help alleviate stress & anxiety, they block pain signals from entering the brain, and they can help ease chronic back pain. So whether you exercise or take part in your favorite hobby, endorphin highs are a natural cure for your back woes.
7. Stretch Your Hamstrings
Just like your core, the state of your hamstrings affects your back health. Tight hamstrings stress your joints and lower back. This leads to more pain! However, by stretching your hamstrings daily you can relieve this tension and stay more limber.
8. See a Therapist
Chronic pain, especially in your back, can be a sign of an underlying psychological issue. The symptoms of anxiety, depression, and general stress can manifest themselves in back pain. Seeing a therapist or even practicing some cognitive behavioral coping techniques can reduce pain by releasing pent-up thoughts and emotions.
As you can see, there are a TON of other options aside from medication to ease back pain! Sure, pills may be an easy solution, but in reality they’re only a quick fix that doesn’t actually lead to permanent change and back health. By choosing any of the above options, you’ll be able to reduce your pain while at the same time ensuring that you’ll experience less pain in the future.
Do you ever experience back pain?
Do you tend to use pain medication often?
Have you tried any of the above methods to reduce back pain?Stay connected:Subscribe to Healthy HelperInstagram: HealthyHelperFacebook: Healthy HelperTwitter: @Healthy_HelperPinterest: Healthy_HelperTikTok: KailaProulxBloglovin’: Healthy HelperBuy my BUDGET TRAVEL EBook!Shop with me on Amazon. Favorite products, fun finds, and more!