6 Home Remedies That Are Effective In Backache

Backache is one of the worst pain anyone can suffer from. Doctors may prescribe prescription pain medication or you can take over the counter pain relievers but unfortunately most of the time this is only a temporary fix. Some times these don’t help at all. Also these pain medications have side effects of their own. How do you alleviate back pain without medicine?

There is no one cure for all. It can depend upon where exactly you hurt and what caused your injury. When treating pain, you want to treat the injury as well. There are some remedies they can help.

When our back hurts we don’t want to move. We want to lie down. However, doctors say that moving around actually helps. If you feel you must rest then lie flat on your back with pillows underneath.

# Exercise to get muscles moving

It can be challenging to get up and move when back pain strikes. However, a short walk, yoga, water exercise, or another low-impact activity can often help alleviate back pain.

Exercise may loosen tense muscles and release endorphins, which are the brain’s natural painkillers.

A person can also consider starting a daily exercise program, including strength training and stretching, to help keep muscles flexible and strong.

Regular exercise may prevent future episodes of back pain that are due to tight muscles.

# Use heat and cold

Studies show that heat and cold are effective ways to get relief from back pain.

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.

Cold may also provide a numbing effect for sudden, intense back pain. A person can use cold packs designed for pain relief, or in a pinch, use a bag of ice or frozen vegetables covered with a cloth to protect the skin from frostbite. It is best not to apply ice for more than 20 minutes at a time.

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, a person can use a hot water bottle or heat a cloth bag of uncooked rice in the microwave.

People should take care not to burn the skin with ice or heat.

# Apply a pain-relief cream

A variety of pain-relief creams that can provide some relief from back pain are available in pharmacies and online.

Creams that contain capsaicin, a compound found in hot peppers, may also help relieve pain. One study found capsaicin cream to be helpful in treating osteoarthritis pain.

Pain-relief creams that contain menthol have a cooling effect that can temporarily dull back pain. One study suggests 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.

# Switch shoes

Wearing shoes that do not fit or that offer no support could cause muscle strains in the back, legs, and even neck.

High heels, for example, can throw off the body’s alignment, leading to lower back pain. One study found a link between wearing high heels for long periods and having back pain.Wearing shoes that are very flat can also put added strain on the feet and back.If a person experiences recurrent back pain, they should consider switching to shoes that fit correctly and support the feet. A podiatrist or foot specialist can help a person find proper footwear if necessary.

# Make workstation changes

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 due to poor posture.A person should ensure their computer screen is at eye level and that their chair is at the correct height.Proper ergonomics at work may help reduce back pain and other injuries.

# Get enough sleep

Research shows that sleep disturbances could make pain worse. Lack of sleep can also affect how much pain a person can tolerate, according to another study.

An uncomfortable mattress, pillows that are the wrong size, or simply not getting adequate sleep could trigger back pain.Most adults should be getting 7–9 hours of sleep a night, according to the National Sleep Foundation.Proper comfort and alignment of the back is essential for sleep quality and avoiding back pain in the morning.