5 Quick Tips To Naturally Reduce Your Back Pain
Back pain can take a serious toll on your day-to-day life. It can keep you from exercising, lifting things like groceries, and even sleeping comfortably. The good news is that most back pain can be alleviated safely and naturally at home without serious interventions – allowing you to get back to your normal life quickly.
Exercise regularly. Maintaining core strength is a great way to prevent back pain from happening in the first place. Yoga is an ideal way to gently strengthen your core and improve your back’s stability! If you don’t think you’re cut out for a daily yoga practice, read our blog about why yoga is beneficial at any age or level of activity.
Reduce inflammation. At the root of many back problems is inflammation. Avoid inflammatory foods like sugar, highly processed foods, refined carbohydrates, and excessive consumption of alcohol.
But what happens when you’re already experiencing back pain and it’s too late to do anything to prevent it? While taking steps to reduce inflammation and improve core stability (under the guidance of your doctor) can relieve pain that’s already happening, there are some additional steps you can take as well.
Limited Bed Rest. You’ve probably heard this advice before, but there is a reason for that – it’s often very effective in reducing back pain! You have to be sure to really rest your back – but don’t overdo it. These days, most doctors advise using bed rest only when necessary – because weak muscles can actually make your back problems worse. Most physicians recommend that one rest for only a day to three days. Muscle soreness often is the worst on about day 3 from a strain. Waiting too long to begin activity can allow the muscles to weaken and scar tissue to set in as ligaments and tendons become contracted. This makes recovery even harder.
Cold/Hot Therapy. Consider alternating ice compresses with heat packs. Cold reduces inflammation by restricting blood flow, and heat helps the muscles relax and can reduce pain. Warmth can allow for more superficial blood flow and this can support healing too.
Alternative Therapies. Under the guidance of your physician, you may consider trying some alternative therapies for your back pain. Therapeutic massage can relieve tension in the muscles and reduce pain. Acupuncture or chiropractic adjustments are often helpful in relieving mild back pain symptoms as well. Cupping is a therapy technique that allows for more blood to enter the area of pain as well. Pairing alternative therapies with over the counter natural anti-inflammatory medicines can often help relieve pain and get you back to your regular activities.
Curating an anti-inflammatory diet filled with all the necessary vitamins and minerals your body needs to heal and recover is a great way to maintain your day-to-day health. Try out the recipes on our cooking show – and learn how every ingredient works together to reduce inflammation and improve your overall well-being from Well Theory’s founder, Dr. Meredith Warner.
Dr. Meredith Warner is the creator of Well Theory and The Healing Sole. She is a board-certified Orthopedic Surgeon and Air Force Veteran.
She is on a mission to disrupt traditional medicine practices and promote betterment physically, spiritually and mentally to many more people. She advocates for wellness and functional health over big pharma so more people can age vibrantly with more function and less pain.
At Well Theory, Our surgeon-designed products are FDA Registered and formulated to help people:
- Manage the symptoms of musculoskeletal pain
- Recover vibrantly from orthopedic related surgeries
- Fill the gaps in our daily diets
- Manage pain associated with inflammation
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