7 Proven and Effective Tips to Reduce Back Pain

7 Proven and Effective Tips to Reduce Back Pain

Back pain can have a debilitating effect on one’s overall mental and physical wellbeing, chronic or not. In certain situations you would have no other option but to consult a doctor and undergo treatment for alleviating back pain. Treatment under allopathic medicine involves invasive and non-invasive procedures.

Patients also prefer to seek ayurvedic treatment for back pain which is more holistic and safe. More often than not, mild to moderate back pain can be cured by a few home remedies and tips. Take a look at 7 proven and effective tips to reduce back pain:

7 Tips to Reduce Back Pain

1.      Stretch your muscles

Stretching is helpful in more ways than one. Try to incorporate stretching into your daily routine to keep your muscles active, which in turn can help prevent and reduce back pain to a large extent. How, you ask? One of the reasons for back pain is inactive muscles in the area which cannot support the spine. When you stretch regularly, these muscles stay activated and can provide much needed support and relief to the spine, keeping back pain away. Not just your back, stretching your whole body regularly, with simple stretches like front bend, side bend and back bends make your body less prone to injuries and aches in the long run. Yoga is one of the most effective stretching exercises which you can easily practice daily.

2.      Maintain good posture

Hunching or slouching over while you stand, sit or walk is a huge factor that causes back pain. Over time, it may develop into a physical hunch as well. To avoid that and to reduce back pain it is important to ensure you maintain good posture throughout the day. While sitting or working, ensure you keep yourself moving and not sit idle in the same position for long periods of time. When walking or standing, ensure your neck, shoulders and back are aligned in a straight line.

3.      Exercise regularly & follow healthy diet

Staying fit is not just for sportspersons; everyone should follow fitness as a lifestyle practice. Exercise plays a huge role in alleviating all sorts of pain and aches in the body, including back pain. Exercises that keep your weight in check and those that strengthen back muscles can help reduce back pain to a large extent. This is the reason why physiotherapy plays a huge role in back pain treatments.

At the same time, it is also vital that you eat healthy to complement exercise to ensure your weight is in check. Being overweight can have adverse effects on your back and overall health. Reduce the consumption of processed foods and replace them with green leafy vegetables and fruits.

4.      Get proper sleep

Sleep is one of the most vital functions of the human body that affects a lot of different things. Our bodies heal when we sleep, so it is important you get a solid 8 hours of soundless sleep every night. Ensure you do not use electronics an hour before sleep, eat at least a few hours prior to hitting the bed and do light stretches right before you wind down for the night. Additionally, having a proper mattress that is good for your spine is also a huge factor when it comes to getting quality sleep. Make sure your mattress is of the right quality and material and has sufficient firmness to ensure support for your back.

5.      Consume anti-inflammatory drinks

Consumption of anti-inflammatory drinks such as ginger-green tea, turmeric milk, etc. over a period of time can help keep inflammation in check in the body. With reduced inflammation, the chances of getting back pain would also be considerably reduced.

6.      Vitamin D3 supplements

Taking vitamin supplements, especially vitamin D3, can help bone, neuromuscular, and immune system function in the body. Vitamin D3 also helps in improving the body’s ability to absorb calcium better, thereby improving bone strength and reducing back pain. It is recommended to consume vitamin supplements only after consulting with your doctor.

7.      Keep stress at bay

Stress is the root cause of the majority of the health problems we face these days. Stress can aggravate existing conditions in your body and it is no different for back pain as well. Try to eliminate stress from your day-to-day lives so as to lead a healthy and happy life. Practice meditation, try journalling or doodling, listen to soothing music – do whatever that works for you.

These are just some of the ways you can reduce back pain by making small changes in your lifestyle. If your back pain is beyond the control of these remedies, it is recommended that you seek professional help to alleviate back pain. If you are looking for ayurvedic treatment for back pain, you do not need to look further than Ayur Bethaniya clinic’s holistic back pain treatment. Contact our team today to learn more!


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