The lower back pain is a widespread problem causing more global disability than any other condition.
Back pain is a common problem that can interfere with a person’s work and personal life. Up to 80 percent of adults experience low back pain at least once in their lives.
But back pain is not a condition that can be ignored or wait for it to resolve on its own. There are several ways to treat back pain at home.
- Exercise is one remedy which may loosen tense muscles and release endorphins, which are the brain’s natural painkillers. Regular exercise may prevent future episodes of back pain that are due to tight muscles.
- Ice packs are most beneficial when a person uses them directly after an injury, such as a strain. Applying an ice pack wrapped in a towel directly to the back can reduce inflammation as a heating pad can also relieve stiff or achy muscles.
People should be sure to read and follow the instructions on any heating pad and test the temperature carefully to ensure it is not too hot. If a heating pad is unavailable, one can use a hot water bottle or heat a cloth bag of uncooked rice in the microwave.
- Studies have revealed that applying Menthol to the skin can desensitize pain receptors in the body. However, using too much menthol can cause a person to be more sensitive to pain.
- Wearing shoes that do not fit or that offer no support could cause muscle strains in the back, legs, and even neck. If a person experiences recurrent back pain, they should consider switching to shoes that fit correctly and support the feet.
- Improper posture due to slouching or straining at a desk may cause back pain and other muscle aches. Using ergonomics to modify a workstation can help reduce pain.
If a person does any lifting for their job, they should squat and use their legs — not their back — for support. It is best to ask for help or use trolleys when moving very heavy objects.
- An uncomfortable mattress, pillows that are the wrong size, or simply not getting adequate sleep could trigger back pain. Proper comfort and alignment of the back is essential for sleep quality and avoiding back pain in the morning.
People can often treat back pain with home remedies and some patience. However, a person should speak to a doctor about chronic or severe back pain.