Several types of complementary therapy may be helpful for relief from low back pain. These include:
acupuncture , in which therapists insert hair-thin sterilized needles into precise points in the body to release blocked energy
spinal manipulation, in which chiropractors apply pressure directly to the body to correct spinal alignment
therapeutic massage to relax aching muscles
movement therapies, such as yoga and tai chi, which can help stretch and strengthen back muscles.
Although the evidence is mixed about whether these therapies are effective, when they do work, it is often when they are combined with the other home remedies for low back pain.
Acupuncture may help provide relief from several types of pain, including : knee oa among the most common home pain remedies is applying heat and ice directly to sites of pain. While this treatment may seem obvious, not everyone is clear on exactly when to use ice versus heat. Applying an ice pack to reduce swelling and inflammation shortly after you experience a strained muscle, tendon, or ligament may bring relief. Interestingly, once the inflammation has decreased, heat may help reduce the stiffness that comes with sprains and strains. A heating pad or cold pack used briefly on the head may also help reduce the pain of a headache, while an ice pack can help relieve low back pain.
1. Release your inner endorphins
Ongoing back pain can wreak havoc on your life, affecting your cherished relationships, finances, and your ability to get stuff done at work and at home.
Finding activities that make you happy can help reduce some stress and may relieve some pain. Some people find that even doing just 3 things that make them feel good each day—such as enjoying a comforting cup of tea or coffee, calling an old friend, walking the dog, or receiving a longish 30-second hug from a loved one—can make pain more tolerable. Even something as simple as laughter with a friend may stimulate feel-good endorphins.
Meditation is a great way to improve concentration, release feel-good hormones (endorphins), and decrease anxiety and stress. Through mindful meditation, you can control the way your body perceives pain. 13 banth s, ardebil md. Effectiveness of mindfulness meditation on pain and quality of life of patients with chronic low back pain. Int j yoga. 2015;8(2):128–133. Doi:10. 4103/0973-6131. 158476 find a quiet, dark room and meditate for 5 to 10 minutes in the morning. You can also try meditating before bedtime or while you take a break at work. If you don’t like to meditate, try simple breathing exercises—take 10 deep, slow breaths in a row.
2. Get enough restorative sleep
Sleep is very restorative, especially during pregnancy. Whilst sleeping, the chemical properties in your body replenish, which is essential for healing and pain relief. It’s important that pregnant women get at least 7 hours of sleep every night, especially if you’re struggling with pain in your back. Make sure that your mattress is firm and supportive of your back, to avoid backache and to improve sleep quality.
find a physical therapist. This can make a big difference, especially if you’ve had the pain for more than 4-6 weeks. With techniques like electrical stimulation, ultrasound, heat, and muscle relaxation, these specialists help you get more mobile and flexible. They can also teach you exercises to do on your own to keep your symptoms from coming back. These can help your posture and keep your back and abdominal muscles (your core) healthy. Try manipulation or massage. Manipulation is when physical therapists or other health professionals, like chiropractors, use different techniques to move your spine through its full range of movement.
6/14 physical therapists can teach you how to sit, stand, and move in a way that keeps your spine in proper alignment and alleviates strain on your back. They also can teach you specialized exercises that strengthen the core muscles that support your back. A strong core is one of the best ways to prevent more back pain in the future. Studies show that when you increase your strength, flexibility, and endurance, back pain decreases -- but it takes time.