More than 60% percent of the world’s population suffers from back pain. So, if you are not complaining of back pain yet, congratulations, you belong to the blessed 40% population of the world.
However, if you are from the former pack and the acute back pain just doesn’t seem to go away, you must consult a doctor. For that matter, one of the best Sydney physiotherapy clinics is Active Physiotherapy. They have been serving the clients better for over 30 years with the most effective patient care services.
But often, you can treat the pain at home and comfort yourself. In this article, I have discussed 7 proven ways to get rid of back pain. So, without further ado, let’s dive in!
1. Body Movement
Patients who suffer from back pain have a silly misconception that they cannot or should not make much movement. However, this is where most of us go wrong.
If you experience a certain type of strain or pain in your back, you must ensure that your daily life is physically active. Don’t worry, no one is asking you to start weight training or Pilates. A simple 30 minutes of the brisk walk can do wonders for your life. A sedentary lifestyle is the biggest enemy of spinal tissues and bones.
Do you feel your shoulders are bent even while standing? Do you sit in a curved posture? If you just said yes, please make sure that you never repeat that again! You should try to maintain a natural and straight body posture throughout the day.
Whether you are sitting or standing, your body posture should be toned and aligned. This is certainly going to be a little uncomfortable in the beginning, but once you get used to it, you will be thankful.
3. A Healthy Weight
We all know that back pain is a major issue for overweight or obese people. Especially, if a person has a curvy body shape, the chances of having back strain increase.
The primary reason behind this is the extra body mass that gets accumulated around our hips or back creates strain upon the spine. Thus, you can get rid of back pain if you maintain a healthy weight.
4. Pain-relieving creams
If you need to calm a sore back urgently, fortunately, we have different varieties of ointments and pain-relieving creams available in the market. The creams basically contain numbing or cooling ingredients such as menthol and camphor. You may apply the ointment directly to the area of stiffness or pain.
For further relief ask someone to help you with a light massage, things are soon going to be under control.
5. Vitamin D and Calcium
All of us have been taught about the relation of a healthy bone and Vitamin D ever since we joined our primary schools. One basic reason behind your back pain can be lack of vitamin D or calcium in your daily supplement.
To balance the deficiency of vitamin D in your diet, infuse your diet with Vitamin D and calcium-rich foods such as milk. You can also take oral supplements of Vitamin D and Calcium as prescribed by a physician.
6. Stretch between intervals
One of the most independent methods of relieving back pain is stretching between the intervals of your work. Suppose, you have been working continuously for half an hour in a seated position, you should stand up and stretch your body for at least 3 minutes while taking a break. This way you are less likely to fall victim to a sedentary lifestyle.
Stretch your back and take a walk before you return back to your wor. Trust me, you will be grateful for the benefits.
You should not try certain yoga exercises such as Kapalbhati if you have some serious back issues. But you can try to practice balancing postures of yoga which is especially suggested for people who suffer from back pain.
Cobra pose, Dog pose, and leg raise are some best yoga postures recommended to get rid of back pain.
Over to you…
These were some of the most easy-to-adapt remedies to fight back pain efficiently. However, to achieve the desired results, you need to be consistent with what you do.
Whether it is yoga, stretching, massage, right posture, any or all of the tips discussed above; you need to be consistent with these methods to witness noticeable differences.