According to the National Institutes of Health, 8 out of 10 people will experience back pain at some point in their lives. After the common cold and the flu, back pain is the number two reason people visit a doctor’s office.
Taking over-the-counter medication may relieve the pain temporarily, but to keep your back healthy for the long haul, regularly incorporate these five natural remedies.
1. Yoga
Some of the most healing back stretches are taken from classic yoga.
According to a 2011 study in the Archives of Internal Medicine, people who took a weekly 75-minute yoga class for 12 weeks reported diminished low-back pain symptoms and less need for pain medicine than those who didn't.
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Three simple back-stretching poses are the modified cobra, child's pose and the piriformis stretch.
2. Massage
Feeling stressed out is often a cause of back pain, so it's no surprise that massaging the pain away works.
A third of people who got weekly rubdowns for 10 weeks experienced significant relief from low-back pain, compared with four percent who didn't go, according to a 2011 study in The Annals of Internal Medicine.
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3. Osteopathic Manual Therapy (OMT)
During OMT, a doctor of osteopathy stretches and uses gentle pressure on muscles and joints.
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In a study from the University of North Texas Health Sciences Center, about half of the people reported substantial improvement in their lower-back pain after six sessions of OMT. Nearly two-thirds reported moderate improvement.
4. Acupuncture
Don't let the needles scare you. This form of Chinese medicine, where tiny needles are inserted into specific energy points on the body, has been practiced for centuries.
A study from 2009 claims acupuncture may relieve low-back pain more effectively than medication or physical therapy.
5. Walking
Sitting reduces blood flow to the discs that cushion your spine, wearing them out faster and stressing your back.
A study published in the journal Clinical Rehabilitation suggests daily walking can relieve back pain. If you sit for long periods of time, take breaks to stand up and walk around throughout the day.
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When to see a doctor
Most back pain gradually improves with home treatment and some of the self-care tips listed above within a few weeks. However, in some cases, you may need additional treatment. In this case, you should contact your healthcare provider.
You should contact your healthcare provider if your back pain:
- Lasts longer than a few weeks.
- Is severe and doesn't improve with rest.
- Spreads down one or both legs, especially if the pain goes below the knee.
- Causes weakness, numbness, or tingling in one or both legs.
- Is paired with unexplained weight loss.
In rare cases, your back pain may also be signal that you are dealing with a serious medical problem. You should seek immediate care for back pain that:
- Causes new bowel or bladder problems.
- Is accompanied by a fever.
- Follows a fall, blow to the back or other injury.
Remember to continue your activities as much as you can with back pain. You shouldn't avoid activity out of fear of pain. Light activity, such as walking will actually help relieve your pain. If activity increases your pain, stop doing the activity and consult with your doctor. Home therapies are great, but they aren't the final solution for everyone. If home treatments aren't working after several weeks, your healthcare provider might recommend stronger medications or other therapies.
