Lower back pain? You’re not alone. According to a 2013 Mayo Clinic study, back pain sends more Americans to the doctor annually than any other ailment.
Whether you’re experiencing pain related to past epidurals (like myself), recovering from an injury, neglecting to stretch prior to training or simply feeling “your age,” taking a few ibuprofen (nonsteroidal anti-inflammatory drug) to the head isn’t the end all for relief. In fact, experts have approved countless natural remedies to alleviate pain.
Here are some top picks:
1. Have an anti-inflammatory drink
When you consume anti-inflammatory foods and drinks regularly, several antioxidants, anti-inflammatory, and even anti-cancer agents can build up in your blood. These agents can reduce, and possibly even eliminate inflammatory reactions in the body.
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Not sure where to start? Check out these recipes.
Turmeric milk
Turmeric is an Asian spice, that contains antioxidant, anti-arthritic, and anti-inflammatory properties.
Method: Mix a small quantity (1/2 teaspoon) of turmeric powder in a glass of warm milk. You can add honey or stevia to the milk if you prefer a sweet taste. Consume this drink, preferably just before bedtime to allow the anti-inflammatory process to work while you sleep.
If you don't consume dairy, this recipe can easily be substituted with plant-based milk, such as almond milk.
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Tart cherry juice
Because cherries are rich in antioxidants and anti-inflammatory agents, consuming cherry juice can help relieve muscle pain. Try drinking a glass of cherry juice on a daily basis, it may do wonders for your back pain.
Ginger-green tea
Infused-herbal drinks, such as ginger-green tea, contain the pain-relieving benefits of both green tea and ginger.
Including these drinks in your daily diet will help reduce overall inflammation and prevent new inflammatory pain.
2. Get a restful night's sleep
A night of restorative sleep can have healing benefits and make you feel refreshed, rejuvenated, and less stressed. Your back will also feel less sore the next day.
3. Avoid putting stress on your joints
When you experience a flare-up, try not to over-exert yourself. You can do this by partaking in less exertive activities, such as reading a book, listening to music, or crafting. Not only will these activities help divert your mind from the pain, but they will also let your back rest at the same time.
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4. Try yoga
Sometimes a simple yoga stretch can improve the health of your muscles and joints, and increase the flexibility of your spine.
Perform the stretches, only advancing if you feel comfortable and without pain. With time, you will be able to add more stretches to your routine. Stretching first thing in the morning is a good idea as it will help loosen your spine and also reduce stiffness and aches in your back.
5. Try meditation
Meditation improves concentration, releases feel-good hormones (endorphins), and decreases anxiety and stress. This will help you control the way your body perceives pain.
The best way to meditate is in a dark room for 5 to 10 minutes in the morning. Meditating before bedtime or during a break at work will also work. Breathing exercises are a great alternative if meditation isn't your thing. Start by taking 10 deep, slow breaths in a row.
6. Exercise in a warm pool
Exercising in water is great because you'll get the same benefits as regular exercise, but with less pain. Exercising in water is also great for regulating the functioning of nerves and muscles, relieving pain.
7. Keep a heat patch handy
Heat patches that activate when in contact with your body are a great tool to carry with you during long drives or long hours in your office.
These heat patches are convenient because they activate quickly and can be worn inside your clothing, providing you with a continuous supply of heat to relieve your back pain. You can even find heat patches that are infused with medications for more effective pain relief.
When using these, remember to follow the package instructions and avoid wearing the patch for long durations. This will prevent skin damage.
