- A myriad of back pain-relieving strategies is available when managing chronic back pain.
- Among them is drinking turmeric milk or tart cherry juice because its antioxidant and anti-inflammatory content can reduce back pain.
- Another is restorative sleep, which not only recharges your energies but also lessens back pains.
When chronic back pain interferes with your quality of life, a variety of treatment options may be needed for adequate relief. Try one or more of these back pain remedies to see which one works best for you.
1. Take an anti-inflammatory drink every day
Regular intake of anti-inflammatory foods can increase the production of antioxidants, anti-inflammatory, and even anti-cancer agents in your body.
Back pain may be relieved by getting a daily dose of these healthy drinks:
This Asian spice is chock-full of antioxidant, anti-arthritic, and anti-inflammatory properties. This drink is recommended before bedtime to let the anti-inflammatory process work while you sleep.
To prepare it, mix a small quantity (1/2 teaspoon) of turmeric powder in a glass of warm milk; with honey or stevia if you prefer a sweet taste. Because dairy products may boost inflammation in some people, try plant-based milk such as almond milk, instead.
Tart cherry juice
Drinking a glass of cherry juice every day can have positive effects on your back pain. Its antioxidants and anti-inflammatory agents are known to alleviate muscle pain. You can buy cherry juice, which usually contains tart cherry extract, from grocery stores.
2. Get enough restorative sleep
Restorative sleep is needed for the body’s tissues to heal and recharge energy levels whereas a night of disrupted sleep, where you have trouble falling asleep or staying asleep, can worsen back pain.
If you have trouble sleeping, try these natural sleep remedies one at a time to determine which works for you:
- Vitamins C and B6: Supplements of these help the body produce and control steroid hormones which control metabolism and enhance restful sleep.
- Melatonin: Taken as a supplement, this natural sleep hormone supports the sleep cycle.
- L-theanine: Found primarily in tea leaves, this amino acid promotes relaxation and sleep.
- Valerian: Supplements from this herb are commonly used for sleep disorders like insomnia.
3. Avoid sitting too much
Sitting in one position too long can put stress on parts of your spine for an extended period. This can lead to pain, as well as other issues. To prevent stresses on your joints, take an hourly break from your sitting and take a walk, to lessen the weight off your discs.
Other preventive tips include:
- Check and adjust your posture to stop additional pressure on your spine.
- Change your activities or routine to avoid the same set of muscles from getting overly fatigued.
- When symptoms flare up, engage in less exertive activities like reading, or crafting, to allow your back to rest at the same time divert your mind from the pain.
4. Gently stretch through yoga
Yoga can effectively improve the health of your muscles and joints and stimulate blood circulation, increasing the spine’s flexibility.
Ideally, yoga is best done in the morning so you can start your day off with reduced stiffness and aches in your back. Stretch slowly and add more stretches only if you feel comfortable.
5. Practice mindful meditation
Mindfulness and meditation can help you tackle the psychological aspects of living with chronic back pain by helping your body perceive pain.
Try meditating in a quiet, dark room for 5 to 10 minutes in the morning, before bedtime, or during a break from work. Or take 10 deep, slow breaths in a row instead, if you can’t meditate.
6. Consider water therapy
Water-based exercise can especially benefit anyone with back pain because the buoyancy of the water counteracts gravity, decreasing the compressive load of the spine. For many people, it allows them to exercise without an increase in pain. For warmer pools, water therapy exercises are often done in water that is between 83 to 88 degrees while hydrotherapy pool temperatures are often more than 90 degrees.