Experiencing back pain can stem from various causes, such as poor posture, muscle strain, and inflammation. Although over the counter and prescription medications can provide relief, they aren’t your only options for reducing back pain. Learn about several natural ways to reduce back pain to help improve your overall quality of life.
Maintain Proper Posture
Hunching your back as you sit or stand can strain your spine and contribute to back pain. When sitting, your feet should be flat on the floor, and your knees should be at a right angle. Keep your back straight with your shoulders slightly pulled back.
When standing or walking, ensure your weight remains evenly distributed between both feet. Avoid slouching and keep your head in a neutral position above your shoulders. Regularly practicing these posture tips can significantly reduce back pain.
Pro Tip
Strengthening your core muscles can also improve your posture and reduce back pain by supporting your spine. To strengthen your core, do exercises such as bridges, planks, and bird dogs.
Seek Professional Help
Numerous forms of professional care, including massages, chiropractic care, and acupuncture, can also help reduce back pain. While these methods may not provide immediate relief, they can help prevent future pain and discomfort.
Chiropractic care is especially beneficial for people experiencing short-term and chronic back pain. These professionals use hands-on spinal manipulation and adjustments to help bring the body back into alignment. Moreover, a chiropractor works to get to the cause of your pain and provides recommendations for long-term relief.
Pro Tip
Depending on the cause of your pain, specific chiropractic methods may work better for certain types of back pain. For instance, decompression therapy may ease your pain if it’s caused by bulging disks, sciatica, or pinched nerves.
Try Heat and Ice
Depending on the cause of your back pain, applying heat or ice can also help ease the pain. Typically, heat is best for relaxing muscle tension and improving blood flow, while ice is better for reducing inflammation and swelling.
When applying heat, you can use a heating pad or warm bath. For cold methods, wrap an ice pack in a towel and apply it to the affected area for 10-15 minutes.
Alternating between heat and ice can provide comprehensive relief. After an injury, start with ice for 48 hours, then switch to heat. This combination can effectively reduce back pain and promote healing.
Take Epsom Salt Baths
The final way to naturally reduce back pain is to soak in a warm Epsom salt bath. This may ease the pain because Epsom salt contains magnesium sulfate, which helps relax muscles and reduce inflammation. When taking your soak, stir to dissolve the salt, then soak for at least 15-20 minutes.
Sometimes, the best approach to easing pain is a blend of numerous methods. You may have to see a chiropractor, take Epsom salt baths, and practice good posture to find relief. Experiment with different approaches to determine what your body responds best to.
