Sometimes natural cures can even supplement the traditional medical treatments and medications. There is no certain or single natural cure for back pain. You may need to carry out some trial and error or some type of combination of natural cures to ascertain what works best for you.
There are many ways to relieve chronic back pain and you don’t always have to depend on a prescription. Conventional medical treatments typically focus on dealing with the anatomical problems in your back. However, for many of us seniors, a multifaceted approach may work better to keep the back pain at bay.
Following are some natural cures for back pain:
1.) Having a hot bath
The calming effects of a hot bath can effectively help ease back pain and other aches. It can offer proper relaxation to your muscles. For a bit of comfort you can even use a bath cushion in order to support your back while you are in the tub to maximize the relaxation.
I love to put a couple of handfuls of Magnesium bath crystals into my bath, it is a Detoxifying Pain Reliever, so soothing it quickly relaxes muscles and relieves stress. Soaking in magnesium bath crystals, salt flakes or powder have been shown to markedly improve skin hydration, enhance skin barrier function, speed wound healing and decrease inflammation.
What is Magnesium.
It is a mineral that our body requires to function well. It plays a role in our energy levels and is required to build new cells. Research also suggests that it may protect against bone loss, broken bones and osteoporosis, so for us seniors I truly believe Magnesium is a must to use.
2.) Releasing endorphins
Endorphins are the feel-good hormones which are naturally produced in your body. The effects of these hormones can be as effective as any painkillers. When your body releases endorphins, they typically block the pain signals from getting registered in your brain. These feel-good hormones can also help relieve stress, anxiety, and depression, which are linked to chronic back pain and can even worsen your back pain.
Following are some of the activities which can help release endorphins in your body:
- Massage therapy
- Aerobic exercise
3.) Changing your sleep position
If you’re suffering from sleep-related problems due to back pain, you can try to change your sleep positions. If you sleep in a reclining position, it may help ease the strain on your lower back.
You can even use an adjustable bed or other inexpensive option like wedge-shaped cushions to check if a reclining sleep position can benefit you.
4.) Get enough soothing sleep
Insomnia is usually caused by pain and patients suffering from chronic back pain usually also have some form of sleep disorder. Lack of proper sleep can only worsen your back pain. So, you have to address your sleep problems, or else this vicious cycle will make your pain treatment ineffective.
One of the best remedies for your back pain is ensuring that you get enough sleep each night. While you sleep your body works hard repairing itself. This is especially true if you are dealing with chronic back pain. Investing in a good pillow will help you get a better night’s sleep. Look for a pillow that is suited to the way you sleep for even more comfort. There are specific pillows for people who sleep on their side, back or stomach.
Back pain comes from a variety of causes. For example if you have issues with the cartilage in your spine it is best to avoid sitting for too long at any one time. Try to keep sitting to a minimum, use a lumbar cushion for support or take lots of breaks. While in a sitting position your discs in your spine start to compress, this is due to your stomach muscles pressing backwards onto your spine.
5.) Getting regular massages
Getting regular massages can help relax muscles, ease stress, and promote circulation. It even triggers the release of the feel-good hormones (known as endorphins) in your body to relieve all types of pain including back pain. Studies have revealed that many people suffering from chronic back pain have immensely benefitted from regular massage.
Because I exercise at a Functional fitness gym 5 days a week (and I am 65) I make sure I have a remedial massage every 2 weeks, not only is it relaxing but it also loosens up any tight muscles I have.
6.) Core Exercises
The abdominal and back muscles support the lower spine, which makes them very important muscles. People usually ignore working out these muscles during the course of a normal day. So, you need to specifically target these muscles through exercise. You can easily perform some simple core exercises for 20 – 30 minutes daily. For beginners, they can perform a simple core exercise like sitting upright for half an hour on an exercise ball to engage their abdominal and back muscles.
Another great core exercise that I started to implement in the gym is doing a Plank, this is a picture of me doing one, I am able to manage keeping this position for 2 minuets, 12 months ago I couldn’t even do it.
While getting into the proper form is straightforward, holding the position takes strength and endurance in your abs, back, and core. The plank is one of the best exercises for core conditioning but it also works your glutes and hamstrings, supports proper posture, and improves balance.
7.) Taking a plunge in the water
The buoyancy of the water will provide you the benefits with little pain. Water therapy sessions are usually done in water with the temperature of about 83 to 88-degree centigrade.
8.) Hot and/or cold packs
Simply applying hot packs and/or cold packs can also help relieve back pain and stimulate the healing process.
Following are the two primary benefits of applying cold packs:
- It helps decrease inflammation which is the root cause of all types of back pain.
- It slows down the nerve impulses to prevent nerve spasm which also causes back pain.
Following are the two primary benefits of applying hot packs:
- It increases blood flow in the affected area to allow the healing nutrients to reach the affected area faster.
- It hinders the pain messages from getting registered in your brain.
Heat therapies are available in several forms, for instance, taking a hot shower, using a heating pad or heat wrap or hot water bottle, soaking in a hot tub etc. You need to try some continuous low-level heat therapies to know what works best for your lower back.
9.) Anti-inflammatory Collagen Rich Diet
You need to consume anti-inflammatory collagen-rich diet if you wish to prevent and relieve back pain, reduce inflammation, maintain a healthy body weight and improve overall health.
Following is the list of some unprocessed, anti-inflammatory, anti-aging foods which you can include in your diet to relieve back pain:
Water: Always remain hydrated to improve digestion, control blood pressure and prevent muscle spasms. Since dehydration may cause as well as increase back pain, you need to drink minimum 8 glasses of water daily on a regular basis.
As soon as I get up in the morning before I go to the gym I have a huge glass of water with lemon slices in it. If you find it hard to drink just water try this it is really tasty and good for you.
Fiber-rich foods: Fiber-rich foods are beneficial for digestion and gut health. These foods also help lose weight and treat many health problems such as high BP. Constipation can really worsen your back pain. Therefore, you need to consume plenty of vegetables and fruits rich in fiber, nutrients and other minerals to relieve back pain.
Omega-3 fatty acids: Foods rich in omega-3 fats include flaxseed and wild-caught fish. These foods can help lessen inflammation and relieve back pain.
Potassium-rich foods: Potassium helps decrease swelling and plays an important role of an electrolyte for better nerve and muscular functioning. Potassium-rich foods such as green leafy vegetables, bananas, avocados, cultured dairy, and coconut water are high in magnesium and should be part of your daily diet.
Protein-rich foods: To maintain bone and muscle health, you should consume grass-fed lean meats or pasture-raised turkey and chicken so that your body gets enough protein. There are many other good sources of protein such as fish, cage-free eggs, bone broth, legumes, beans, and unprocessed protein powders.
Following is the list of some supplements to relieve back pain and inflammation:
- Turmeric (daily 1000 mg)
- Fish oil (daily 2000 mg)
- Papain and proteolytic bromelain/enzymes (daily 500 mg x 3 times)
- Magnesium (daily 400 to 500 mg)
- MSM (daily 2000 to 8000 mg)
- Capsaicin cream
- Essential oils
You can definitely try some of these natural cures for back pain if you feel severe pain or are getting extensive medical treatments. These simple methods can be adopted easily and are without any side effects. These will surely help heal your back pain problems and make you healthier and stronger over time.
If your back pain continues for more than 3 weeks, then it could be a chronic back pain. It may originate from a disease or an injury or may happen due to stress on different structures of your body.
Sciatic back pain is one of the most common back problems faced by many seniors. This pain occurs mainly due to the inflammation of the sciatic nerve in your back.