Backache

Back pain is caused by mechanical or structural issues in the spine, discs, muscles, ligaments, tendons, or a compressed nerve in the back.

The most common cause of back pain is due to strains and sprains. Lifting something too heavy or not using proper lifting techniques can cause muscle, tendon, or ligament injuries. Sometimes, individuals may experience back strain due to sneezing, coughing, twisting, or bending over.

It's important to note that if you experience numbness, tingling, or weakness in addition to back pain, it could be a sign of nerve irritation or damage. This is especially concerning if the pain persists despite taking over-the-counter pain relievers. Nerve pain is a serious matter and, if left untreated, can cause permanent damage or disability.

Risk Factors for Strains and Sprains

  • Age
  • Lack of exercise
  • Excess weight
  • Diseases
  • Improper lifting
  • Smoking

Though some back pain cannot be treated at home, home remedies can ease the discomfort and make day-to-day activities more comfortable.

Please note that these remedies are not a substitute for medical advice. If your back pain persists or worsens, it's important to consult a healthcare professional for proper evaluation and guidance.

Home Remedies and Natural Cures for Backache

Epsom Salts Baths

Epsom salts contain magnesium, which has natural anti-inflammatory and anti-arthritic properties. Magnesium is one of the most necessary elements for whole body health, and most diets are extremely magnesium deficient.

Fill your tub with the warmest water comfortable to the skin, add two cups of Epsom salts, and soak for at least 30 minutes. Add hot water as needed to keep the water as hot as your skin can handle comfortably. Repeat as needed to reduce pain.

Apply Heat or Cold

Apply a heating pad or hot water bottle to the affected area. Alternatively, you can numb the area and reduce inflammation using an ice pack or cold compress. You can use separate or alternate heat and cold for 15-20 minutes off and on and repeat several times a day as needed.

Stretching and Exercise

If you want to alleviate tension and enhance flexibility, gentle stretching exercises can help you achieve this. A few exercises that are known to be beneficial include knee-to-chest stretches, pelvic tilts, and hamstring stretches.

Engaging in low-impact activities like walking, swimming, or cycling can enhance blood circulation, reinforce your back muscles, and boost your overall health and wellness. Nevertheless, it's best to avoid high-impact activities or exercises that could strain your back until your pain has subsided. Walking or swimming can strengthen your back muscles and general posture.

Maintain Good Posture

To prevent backaches, it's important to maintain good posture while sitting, standing, and walking. This can be achieved using ergonomic chairs and ensuring your workspace properly supports your back. Pay attention to your posture when sitting, standing, or lifting objects throughout the day. Avoid slouching or hunching over, and use chairs with proper back support. Additionally, consider using a lumbar roll or cushion to support the natural curve of your lower back.

Massage Therapy

Relaxing the muscles and alleviating tension in the back can be achieved through gentle massages. Using your hands or a foam roller, self-massage techniques can effectively target specific areas.

Herbal Remedies

If you're experiencing back pain, herbal remedies like arnica, menthol, or capsaicin topical ointments or creams may relieve pain and inflammation. However, it's crucial to consult a healthcare professional before using herbal remedies, particularly if you have underlying medical conditions or are taking medications.

Healthy Weight

Carrying excess weight can strain your back unnecessarily, resulting in heightened discomfort. To reduce stress on your back muscles, it is recommended to maintain a healthy weight by following a well-balanced diet and engaging in regular physical activity.

Rest

It's important to avoid activities that may exacerbate your discomfort and instead find a comfortable resting position. Staying in bed for extended periods is not recommended, as this can lead to muscle stiffness and increased pain. Instead, try taking short breaks followed by gentle movement to help alleviate your symptoms.

Over-the-Counter Pain Relievers

An initial injury, strain, or sprain often causes inflammation, then the inflammation presses on nerves, causing the pain to worsen.

Reducing inflammation can often relieve the majority of backache pain. Ice can reduce inflammation in back pain sufferers but should never be placed directly on the skin for prolonged times and should be switched to heat after a few days.

To alleviate pain and inflammation, non-prescription pain medications like Ibuprofen, Naproxen Sodium, or Acetaminophen can be helpful. Always adhere to the recommended dosage instructions, and in case of any worries or underlying medical conditions, feel free to consult a pharmacist or healthcare professional.

Regular doses of over-the-counter medications such as can help alleviate inflammation and ease backaches.

Cautions

These remedies provide temporary relief for mild to moderate backaches. It's crucial to seek medical attention if your back pain is severe, persistent, or accompanied by other concerning symptoms. A healthcare professional will be able to provide a proper diagnosis and recommend appropriate treatment options for your specific condition.