Back pain is weird; there, we’ve said it! Just a minor injury or one lousy habit could result in you having to deal with chronic back pain. However, only a few mindful practices can help soothe your pain, at least for some time.
Chronic back pain is one of the most common issues people face between the ages of 30 to 60. It is also one of the leading causes of stress as people get easily troubled due to the pain that constantly hinders their daily lives. Getting completely rid of your back pain might be a difficult feat to achieve, but with just five simple practices, you could get closer to eradicating this problem.
1. Heat and cold therapy
There is a reason people often mention this in all health-based blogs – just like us. Heat and cold therapy can help soothe your back pain and work on reducing any inflammations if present. Hot and cold therapy involves using heating pads, electric pads, or even just a cloth soaked in warm water and applying it to the affected area. Similarly, you must repeat the same with cold water or cooling pads with the cooling gel inside. The high temperature allows the muscles to relax, thus, increasing your blood flow and accelerating healing. The cold temperature numbs the nerves in the area, helping you deal with pain. You could also use a pool for total body hydrotherapy.
2. Consume anti-inflammatory foods
Anti-inflammatory foods are packed with antioxidants and sometimes even anti-cancer, immunity building agents, which can help your body immensely. These potent foods can work their magic over time and reduce any inflammation in your back, allowing you to rest at ease.
If you don’t find these foods appetizing, you could even try anti-inflammatory drinks.
Turmeric milk is common Asian spice milk that is full of antioxidants and healing properties. Cherry juice or cherry extract mixed in water can be very helpful. Not just your back, it is also great for your skin. Cinnamon-ginger-green tea is a herbal tea that can help relieve pain easily. It is also a great remedy for cold and cough.
3. Let your endorphins work
Endorphins are a big part of recovery therapy. They are hormones that your body creates naturally. It functions to reduce pain by blocking pain signals to your brain, thus, stopping your brain from registering your problem altogether. People who deal with back pain constantly often feel frustrated, stressed, depressed, tired and anxious; a boost to their endorphin levels will reduce their pain by a significant level.
Increasing your endorphin level is easy, just find activities that you enjoy and help you relax, such as exercise, therapy, meditation, etc.
4. Get ample sleep
Insomnia makes your pain worse. Make sure to get a lot of good night’s sleep and rest so that your muscles and back have enough time to heal properly. If your pain is hindering your ability to fall asleep, then you can ask your doctor to prescribe you some medication. Supplements of vitamins C and B6, melatonin and valerian are commonly prescribed. Your doctor can also recommend to you a few lifestyle changes that might be potentially disrupting your sleep.
5. Exercise is important
Make sure to exercise your core and lower back muscles since they support your spine constantly. Keeping your body in motion will help you ease pain due to the constant blood flow in all parts of the body. It is easy for you to recover, in case you have surgery, if you have an active body.
Back pain treatment doesn’t always need to be surgical. Just be mindful of your problematic habits and ensure to take ample rest.