Back pain is an extremely prevalent orthopedic problem in today’s sedentary lifestyle, affecting up to 80 percent of all adults at some point in their life. A backache can make it difficult to carry out day-to-day activities. Various reasons for back pain could be a bulging disc or herniated disc, muscular strains and/weakness, poor form when exercising, overtraining, inflexibility and stiffness due to aging, obesity and a sedentary lifestyle. Sitting for long hours and wrong postures are also to be blamed for the back pain.
Most people take pain medication and painkillers to get rid of back pain. These medicines have long-term side effects, so why not use home remedies which are as effective as these painkillers without side effects. Home remedies can provide quick relief from the pain and allow you to enjoy life again.
Here are some home remedies for backache.
1. Ginger
Ginger root, which is readily available, and is an integral part of Indian cooking. The anti-inflammatory compounds in ginger can give you relief from a backache.
How to Consume:
– Ginger Tea: Boil 4 to 6 thin slices of fresh ginger root for 10-15 minutes and sip it hot.
– Herbal Tea: Boil few black peppercorns, few cloves and one teaspoon of ginger powder in water for 10-15 minutes. Strain and sip it hot.
– Ginger paste: Apply some ginger paste(ginger grinded into a coarse paste)on the affected area, followed by eucalyptus oil is also helpful in giving pain relief.
2. Turmeric
Turmeric is an essential Indian curry spice and has been used for years in Ayurvedic medicine to relieve pain and speed up digestion. The anti-inflammatory properties, courtesy of the substance “Curcumin” present in turmeric helps protect the body from tissue destruction and joint inflammation.
How to consume it:
– In food: Add turmeric powder liberally in everything you cook. Good for taste and health.
– Ginger turmeric tea: Boil 4 to 6 thin slices of fresh ginger root and 2-3 thin slices of raw turmeric root in water for 10-15minutes. Strain and sip it hot.
– Turmeric black pepper combo: Pepperine in black pepper has been seen to help release Cucurmin from turmeric. So, grinding them together and then using it has been seen to be more effective.
Also Read: Turmeric Benefits
3. Peppermint Tea:
You all know that chewing on peppermint can freshen your breath, but there’s more than just being a mouth freshener. The polyphenols in the peppermint plant work to open your blood vessels and reduce pain. Also the menthol present in it, is analgesic, anti-inflammatory and anti-spasmodic, which makes it not only helpful in relieving back pain and inflammation but also very effective in reducing muscle cramps.
2. Massage with peppermint oil:
Massage is the most effective way to use peppermint oil to relieve muscle pain especially back pain. Massage warms the skin and the underlying muscles, and the manipulation of tissue disperses the lactic acid that causes the pain and aids in loosening and relaxing stiffened muscles.
How to do it: A blend of peppermint and wintergreen oil mixed with coconut oil or almond oil should be used for back massage.
4. Basil Leaves Tea
Basil leaves can also come to your rescue when suffering from a backache. Boil 8 to 10 basil leaves in water and sip it hot.
5. Poppy Seeds(Khus khus)
Poppy seeds work wonders as a remedy of backache. Grind together 1 cup each of poppy seeds (khus khus) and rock candy (misri). Consume two teaspoons of this mixture twice daily, followed by a glass of milk.
6. Garlic
Garlic is also a very helpful ingredient in treating a backache. It can be eaten raw or a massage can be done with garlic oil.
7. Herbal Oil
Massaging your back with a herbal oil relaxes your muscle and relieve pain. Any herbal oil such as eucalyptus oil, almond oil, olive oil or coconut oil can be used. Just heat the oil until warm and massage it gently on your back.
8. Aromatherapy:
Aromatherapy is an alternative form of healing used for varied conditions such as depression, pain, and cancer. They reduce inflammation and improve circulation, thereby improving back pain.Woody scents, like pine and cedar, are perfect for relieving low back pain. Citrus oil, such as lemon or sweet orange, also helps reduce stress and tension in the back. These scents calm, soothe and relax the body to promote healing. Frankincense and cypress oil have also been seen to have a soothing effect in back pain.
9. Anti-inflammatory foods:
Anti-inflammatory diet helps ease the aggravating symptoms of back pain. Below are the types of anti-inflammatory foods you should include in your diet.
– Potassium-rich foods— Potassium helps reducing swelling and is an important electrolyte for muscular and nerve functions. Foods rich in potassium are green leafy vegetables, avocados, bananas, coconut water and cultured dairy.
– Omega-3 fats — Fish and flaxseed are high in omega-3 fatty acids, which can help reduce inflammation and manage pain.
– High-fiber foods and lean protein— A high-fiber and lean protein diet may be able to help you lose weight and maintain muscle and bone health. Back pain worsens with constipation, so eat plenty of fruits and vegetables, which are naturally high in fiber and other nutrients. Have clean, lean protein foods such as eggs, fish, bone broth or other unprocessed protein powders, beans, and legumes.
– Vitamin C: If you have back pain due to degenerative arthritic changes of the spine then Vitamin C rich foods are essential for you. Vitamin C is helpful in halting cartilage loss associated with arthritis. Add juicy oranges, sweet red peppers, tomatoes, amla and other vitamin C-rich foods in your diet.
10. Water
As you all know, one-third of our body is composed of water. Stay hydrated to prevent muscle spasms, manage blood pressure and improve digestion. Drink eight glasses of water daily as dehydration can increase back pain.
Don’t let your back pain interrupt your daily activities. Try these home remedies to get relief from back pain.
Do not ignore your back pain. Take care of your back and it will back you for years.
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