Many people have been asking about home remedies for back pain so that no medications are involved.
Below, I list some of the most effective non-medical alternatives for pain management that my team and I know of.
Also, remember that preventing back pain is certainly easier than treating it, and keeping up is one of the top priorities on the list in terms of prevention and treatment.
Fitness & physical activity
Avoid sitting over long periods of time
Lower back pain is one of the most common problems for many people. Even I suffered it for many years. The only thing that helped me reduce its intensity was spending less time sitting down. This is the best way to start fighting it.
Exercise and overall fitness will help strengthen the muscles of your spine. Make your routines count by including high-intensity sessions. You probably only need to do this once or twice a week at the most.
It will also be ideal if you include exercises that challenge your body along with those that promote muscle strength, balance, and flexibility.
Yoga, which is particularly helpful in promoting flexibility and core muscles, is beneficial for back pain. As Prevention Magazine reported:
<< A study in the Journal magazine reported that people with chronic back pain who practiced Iyengar yoga for 16 weeks had a pain reduction of 64% and 77% in disability. Although the effects of yoga on sciatica are less obvious, light forms could be beneficial.>>
you may want to read: difference between pilates & yoga
A recent study found that older women with back problems could reduce their pain. This was achieved by improving their balance and reducing their risk of falling by including Pilates in their physical therapy routine.
All 120 women in the study received 40 minutes of nerve stimulation and 20 minutes of massage and stretching twice a week. Half of them also did an hour of Pilates twice a week.
At the end of the six-week study, those who did Pilates reported greater improvements.
Many studies have confirmed that chiropractic is much safer and less expensive than allopathic medical treatments, especially when used for back pain.
Qualified chiropractors, osteopathy, and naturopathic physicians are very reliable. These physicians have received extensive training in the management of musculoskeletal disorders during their health training, which lasts between four and six years.
These health experts have comprehensive training in treating back problems
Investigations on Traditional Chinese Medicine have found that 17 out of 30 patients with sciatica experienced complete relief with acupressure.
You may need a few treatment sessions to see improvement.
Physical Therapy and Massage Therapy
Both are effective for painful conditions such as torn cartilage and arthritis.
Neuromuscular therapy, where the therapist applies firm pressure to the points on your piriformis, lower back muscles, and buttocks, can help you release the excess of pressure and relax the sciatic nerve.
K-Laser Therapy Class 4 Laser
Treatment with infrared laser therapy helps reduce pain, swelling, and better tissue healing, both soft and hard, including muscle, ligament, or even bone.
These benefits result from improved microcirculation, as the treatment stimulates the flow of red blood cells in the treated area. The venous and lymphatic return also improves, as these tissues are oxygenated.
The K-Laser is unique in being the only K-Laser therapy that uses the appropriate infrared wavelengths that allow you to go deeper into your body to reach areas like the spine and hips.
Mind and body techniques
Methods like yoga, targeted physical training, massage, meditation, hot and cold compresses, and other mind-body techniques; can also provide incredible pain relief without any medication.
Barefoot ground contact, also known as Earthing/Grounding, lessens inflammation in your body, helping ease pain and other types of pain.
Your immune system works optimally when your body has an adequate supply of electrons. These are obtained easily and naturally by having direct ground contact with bare feet.
Research indicates that electrons found on the earth are basically antioxidants, which act as powerful anti-inflammatories. Whenever possible, take a moment to spend a moment outdoors, exposing the soles of your feet to wet grass or sand.
Walking barefoot is also a great way to strengthen your feet and arches.
Eat real food
- Avoiding processed grains and refined sugars (especially fructose) will lower your insulin and leptin levels and decrease insulin. Getting rid of sugar and sweet foods is so important in managing your pain and other types of chronic illness.
- Take high-quality animal-based omega-3s, these fats are inflammation-measuring precursors called prostaglandins. (In fact, this is how anti-inflammatory painkillers work, they manipulate prostaglandins.) One of my favorites is Krill oil.
- Vitamin D and K2: Optimizing your vitamin D level by regularly exposing yourself to the sun and taking a vitamin D3 supplement can help reduce pain through a variety of different mechanisms. Vitamin D in combination with vitamin K2 is also important for preventing softening of the bones, which often causes back pain
Home remedies for back pain using supplements and herbs
Medicinal cannabis has a long history of being a natural pain reliever. Currently, 23 states in the U.S. have legalized cannabis for medical purposes.
you may want to read: How to make CBD essential oil
Its medicinal qualities are due to the high amounts (about 10 to 20 percent cannabidiol (CBD), medicinal terpenes, and flavonoids.
Astaxanthin is one of the best-known fat soluble antioxidants. It possesses potent anti-inflammatory properties and, in many cases, works much more effectively than anti-inflammatory drugs.
Higher doses are commonly needed. 8 mg or more a day help to achieve this benefit.
This root is anti-inflammatory and provides properties that relieve pain and settle the stomach. Fresh ginger works well soaked in boiling water, such as tea, or grated in vegetable juice.
In a study with osteoarthritis patients, those who added just 200 mg of curcumin per day to their treatment plan reduced their pain and increased mobility.
Another study also found that turmeric extract, a compound of curcuminoids, blocked inflammatory pathways, effectively preventing the overproduction of a protein that triggers inflammation and pain.
Also known as an “incense plant,” this herb contains anti-inflammatory active ingredients.
This enzyme found in pineapple is a natural anti-inflammatory, and it makes one of the best home remedies for back pain.
It can be taken as a supplement or by eating fresh pineapple, including the stem, which contains high amounts of bromelain.
Cetil Myristoleate (CMO)
Found in fish and butter, this oil acts as a “joint lubricant” and an anti-inflammatory.
I’ve used it myself to relieve nodes, an annoying mild carpal tunnel syndrome that occurs when I work too much on a keyboard that is not ergonomic. I use a topical preparation for this.
Also known as capsaicin cream, this spice comes from dried chili peppers. Relieves pain by depleting the body’s supply of substance P, a chemical component of neurons that transmits pain signals to the brain.