15 Tips on How to Relieve Back Pain Naturally

Back Pain, Ouch!

I've once experienced it few months back when I was under going a critical training session with my former boss.

Then I will in front of the computer desk for about approximately 12+ hours. Ohh yes same spot!

I wasn't very easy me back then, but i had no choice...

But the thing was that, I wasted about $500 on pain relieve drugs. Instead of me to these tips I'm about to unleash to you now, i was busy swallowing tablets upon tablets.

It was after some weeks i discovered these tricks on how to relieve back pain naturally.

Check it out below....

Enhance Flexibility

Too much tension and tightness can cause back pain. "Our goal in increasing flexibility is to put an equal load throughout the body from the feet all the way up to the head,” Davis says. “One good exercise is to sit on the edge of the bed with one leg extended and the other one on the floor.

Give your hamstrings a stretch by leaning forward while keeping your back in a neutral position.”

Sleep Right

The amount of rest you get is important, and so is the position you get it in. “Sleeping in a bad position or on a mattress without support can cause back pain,” Wilmarth says.
Some pointers:

• Back sleepers should put pillows under their knees.
• Side sleepers should place pillows between their knees to keep their spine in a neutral position.
• Stomach sleeping causes the neck and head to twist and can put undue stress on the back.

Use Relaxation Techniques

Research shows that practices such as meditation, deep breathing, tai chi, and yoga, which help put the mind at rest, can do wonders for the back.

If you can induce a relaxation response, it will help reduce the perceived pain level.

Aim for good posture

Sitting at a desk for eight (or more) hours a day can really do a number on your back. Make sure to sit with your back against your chair (get a lumbar pillow if you chair doesn’t allow this) and both feet flat on the floor. 

 

Another option: Try using a stability ball as your desk chair like many Health staffers do—good posture is a must just to stay on the thing. Start off slow (20 minutes at a time), and if it feels good, stick with it.

Stretch your hamstrings twice daily

One often overlooked contributor to lower back pain is tight hamstrings. If your hamstring muscles—located in the back of your thighs—are too tight hamstrings your lower back and sacroiliac joints will be stressed, leading to more pain.

Hamstring stretching should be done carefully and at least twice per day.

Engage your brain

Image source: WebMD

Pain specialists have long understood that pain is not absolute; it is more complicated than just a sensation. The way your brain interprets and processes pain signals plays an important role in how you perceive your pain.

Supportive shoes

Some back trouble starts from the ground up. Women whose feet roll inward when they walk (what's known as pronation) might be particularly susceptible to lower back pain, according to a recent study in the journal Rheumatology. Another study finds that correcting the problem with orthotics may help. 

Ice and heat

Break out that bag of frozen peas (or an ice pack, if you want to get fancy) for the first 48 hours after the pain sets in, and put it to use for 20 minutes a session, several sessions per day. 

After those two days are behind you, switch to 20-minute intervals with a heating pad. Localized cooling shuts down capillaries and reduces blood flow to the area, which helps ease the swelling, says Lisa DeStefano, an associate professor at Michigan State University College of Osteopathic Medicine in East Lansing. Cold also thwarts your nerves' ability to conduct pain signals. Heat, on the other hand, loosens tight muscles and increases circulation, bringing extra oxygen to the rescue.

 There you have it....

Hope this post helped in?