We’ve got your back. If you’ve tried every back pain remedy in the books, today we’ve put together a list of effective tips for relieving your lower back pain quickly and naturally. Back pain may be difficult to beat, but we hope these strategies will take away your back pain in no time.
Master Kettlebell Exercises
Kettlebell exercises are an exciting new way to boost your back. These exercises are like an aerobic class and weight lifting class combined in one. Kettlebells are kettle-shaped weights designed for movement. They work pretty much every muscle in your body, including your core, lower back, buttocks, and thighs. By building up these areas, you’ll be more likely to support your weight evenly and keep the burden off weak muscles.
Use a Pillow for Sleeping
Everybody always says not to sleep on your stomach. While sleeping on your back or side is better, the trick is to use a pillow – no matter what position. If you sleep on your back, place a pillow under your knees. If you sleep on your side, put one between your knees. And if you sleep on your stomach, you can slip one under your hips so that your spine stays aligned as well. Buy comfortable and suitably-sized pillows to get the z’s you deserve.
Carry Around a Water Bottle
Dehydration is a huge problem for your back. Your back needs to stay hydrated in order to be flexible and avoid injury. Your spinal discs are mostly made of water and without it, they are more likely to become damaged or slip. Try to carry around a water bottle during the day. Attach it to your backpack, or get a water bottle with a grip to make it easier to bring around.
Add Cat-Cow Pose to Your Morning Stretching Routine
There are some great stretching exercises out there for pain relief. Many of these stretches come from yoga and the cat-cow pose is no exception. The cat-cow pose is an excellent stretch that starts with your back lifted like a cat with your head down and then inverts so that your back is arched down and your head up. You can hold each position for about 30 seconds. Try to feel the stretch and boost flexibility. Ideally, you would add it to your morning stretching routine.
As it turns out, salt is really bad for your back. Salt is a huge inflammatory agent, which means it makes your blood pressure rise, as well as swelling and pain. If you want pain relief, it’s a good idea to nix the salt and replace it with nutrient-rich spices. There’s plenty to choose from. If you’re looking for anti-inflammatory options, turmeric and ginger are both proven to have pain-reducing properties.
Use a Back Pain Yoga App
Yoga is great for back pain relief. In fact, recent studies show its role in reducing back pain for patients of many ages, including the elderly. However, if you don’t have time to attend a yoga class, you may consider doing yoga in your home. Download a top back pain yoga app so that you can learn new poses and integrate them into your busy routine, at your own convenience.
Drink Lots of Green Tea
Teas of all kinds – black, white, and green – are great for back pain. However, green tea is by
far the best. Green tea is packed with antioxidants and special compounds that keep down swelling and stress. It’s a super drink that you can try in the morning or afternoon – but try to limit nighttime cups of tea, unless decaffeinated. Overall, green tea can make you feel relaxed while providing pain relief.
Try Out an Essential Oil “Recipe Book”
Essential oils are a fun way to get back pain relief. If you’re not sure what essential oils to use, there are lots of “recipe books” on the market now where you can mix and match essential oils according to their properties. This is a great idea to have fun with different oils while getting pain relief from them. Learning about essential oils and their specific uses can help you get pain relief on a daily basis.
Go With Legumes
Legumes – including lentils and different types of beans – are really good for pain relief. When you plan your meals for the week, don’t forget to include legumes. Lentils, in particular, are a good source of magnesium and fiber, which is a good anti-inflammatory agent. Legumes are also full of other nutrients that can keep your body running smoothly and your back pain at bay.
Sign Up for Massage Therapy
Finally, massage therapy can help you say goodbye to lower back pain. Massage therapy
has known benefits for promoting relaxation, reducing pain, and improving muscular health. Massage therapy also goes hand in hand with chiropractic care,
such as expert chiropractic clinics like Better Health in Anchorage. If you’re looking to get restorative pain relief that lasts, massage therapy is a great option.
If you continue to suffer from back pain, you should consider seeing a chiropractor, who can evaluate your situation and come up with a care plan specific to you. This care plan may include recommendations on diet, exercise, supplements, and adjustments. If you want to get relief ASAP, don’t just wait and see about your back pain. Say goodbye to lower back pain with our 10 tips!
About Dr. Brent Wells
Dr. Brent Wells, D.C. is the founder of Better Health Chiropractic & Physical Rehab and has been a chiropractor for over 20 years. His practice has treated thousands of patients with different health problems using various services designed to help give you long-lasting relief.
Dr. Wells is also the author of over 700 online health articles that have been featured on sites such as Dr. Axe and Lifehack. He is a proud member of the American Chiropractic Association and the American Academy of Spine Physicians. And he continues his education to remain active and updated in all studies related to neurology, physical rehab, biomechanics, spine conditions, brain injury trauma, and more.