4 Effective Natural Methods to Relieve Chronic Back Pain

Back pain is an extremely common concern among the U.S. population. It affects more and more people every day leading to difficulty performing routine activities and even disability.

Chronic back pain can be caused by a wide range of factors like osteoarthritis, spinal stenosis, rheumatoid arthritis, osteoporosis, and strains. If you're tired of feeling pain, try some natural home remedies. They can help you relieve your back pain and even reduce your intake of medications which will have a positive effect on your overall health. So, let's look at four natural back pain-relieving ways:

1. Practice yoga to stretch your joints and soft tissues

Yoga is popular among people with chronic pains. Practicing yoga will help you stretch your back, boost muscle and joint health, increase spinal flexibility, correct posture, and improve the distribution of healing nutrients through your blood circulation.

Yoga is perfect for working on core stability and flexibility which are essential for a healthy back. But if you have a history of any back injuries, disc issues, or have severe pain, see a physical therapist before doing any exercises.

2. Improve your sleep quality and quantity

Your back needs a full night's sleep to recover. Healthy sleep can also improve your overall health and make you refreshed, energized, and less stressed. Here are some tips to help you improve your sleep quality and quantity:

  • L-theanine. L-theanine is an amino acid contained in tea leaves that can help you feel relaxed and improve your sleep.
  • Valerian. Supplements containing valerian will help you fall asleep faster and improve your sleep quantity.
  • Melatonin. Melatonin is a sleep hormone that's naturally produced by your body. Melatonin supplements can improve your sleep cycle.
  • Vitamins B6 and C. Steroids that naturally occur in your body control your metabolism and promote sleep quality. Supplements containing vitamins C and B6 help your body create and regulate natural steroid hormones.
3. Incorporate anti-inflammatory drinks to your daily diet

A healthy diet is one of the best natural treatment options for chronic back pain. Consuming anti-inflammatory foods and drinks on a regular basis provides an adequate antioxidant supply. Your body needs antioxidants to fight free radicals - molecules that cause DNA damage and increase the risk of cancer, diabetes, and other dangerous conditions. Free radicals can also affect your back and promote chronic inflammation.

Consuming these anti-inflammatory drinks regularly will help you reduce inflammation and backache:

Ginger-green Tea

Ginger-green tea has the pain-relieving benefits due to its high content of anti-inflammatory agents. Over time, these agents can accumulate in your blood and reduce chronic inflammation Incorporating ginger-green tea into your daily diet will help decrease inflammatory back pain.

Tart Cherry juice

Cherries are full of antioxidants and anti-inflammatory agents that protect you from oxidative stress. Cherry juice can help reduce chronic and exercise-related muscle pain. Drink one glass of cherry juice each day and see if it has positive effects in reducing your back pain.

Turmeric Milk

Turmeric is a popular spice that can provide your body with antioxidants, and anti-arthritic and anti-inflammatory agents. To make turmeric milk, mix half a teaspoon of turmeric powder in a glass of warm milk. You can also add stevia or honey to sweeten the drink.

4. Try mindful meditation

Meditation is an excellent tool for managing chronic pains. It can help you improve concentration, promote the release of feel-good hormones like endorphins, and reduce anxiety and stress. Mindful meditation will help you control the way your body perceives pain. It's better to meditate in a dark room or before bedtime to achieve full relaxation. If you don't like meditation, you can try breathing exercises that also provide stress relief. 

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Friday, 19 July 2024