Millions of people are suffering from back pain, and it is one of the leading cause of disability in people younger than 45. It can occur due to various reason such as injury, activity, & some medical conditions. Pain in the back or lower back can affect people of any age, the chance of getting back pain increases with the developing age. The opportunity of the acquired lower back is higher in women as compared to the men because of the hormonal factors.
Back pain can disturb your entire day to day life activities. The pain in the lower back pain is one of the widespread issues. Research says that there is more than 80-84% chance that you will experience back pain once in your lifetime. There is a large number of people who don’t pay proper attain toward it and ignore their back pain, but painful back pain is not something which you can ignore all the time or wait for it to get resolved on its own.
There are numerous ways to avoid back pain, here we have mentioned some of the home remedies to avoid painful back. These are
Performing regular physical exercise may help you to lose your muscle, which is one of the significant ways to lower the back pain. Hence walking, running, Yoga, and other no weight physical activity is better to the back pain. Performing regular exercise improves the secretion of some hormone such as endorphins. Endorphin is a natural body painkiller, which helps the body to lower the pain.
Heat & Cold Therapy
Several studies stated that heat & cold are one of the most significant ways to lower your back pain. Applying an ice pack may be very beneficial but use it just after the injury such as stain. Using an ice pack wrapped in a towel directly to the back can reduce inflammation if any, whereas applying a heating pad can also be beneficial for you to mitigate stiff or strain in your muscles. You can also use some hot water bottle or heat cloth if you don't have a heating pad.
Stretch Your Hamstrings Twice Daily
The muscle located in the back of your thigh is called as hamstrings, and the too tight hamstring may cause pain in your lower back, but it can be reduced by simple hamstring exercise. To reduce your back pain, you need to perform two-time hamstring exercise each day. During the hamstring exercise, your lower back gets to stretch, which lowers the anxiety in the end. But do this exercise carefully.
Engage Your Brain
Some of the medical professional understands that pain more complicated than sensation. The way your brain interprets the pain signal plays a crucial role in how you perceive your pain. Several studies stated that a person could develop the skill for the brain to refuse or reduce the pain signals.
Get Proper Sleep
Pain is the leading cause of insomnia, i.e., lack of sleep. Almost two third of the back pain patient suffering from some kinds of sleeping disorder. Lack of proper sleep can make your back pain worse. Hence it is recommended to address insomnia because rest is the natural process in which your body recover from illness.
Wearing those who are not entirely fit could cause muscle strain in back or leg. If you wear shoes which is altogether flat can also cause some stain on your back and feet. Hence change your shoes immediately to avoid back pain.
If you follow these step, then you will experience a decrease in the frequency of painful episode of the back. But if the problem remains the same, then you should contact your doctor immediately.