Although backache is a common problem among adults, there are still a lot of people who choose to ignore or just endure the discomfort. But there are many natural ways to relieve the pain.
Some experts advise eating healthier foods or changing your sleeping position. Meanwhile, others say that maintaining good posture and soaking in hot tubs and swim spas help a lot in soothing the pain. Are you curious whether these tips are effective? Read through the rest of this article to find out.
Eat Healthy Foods and Drinks
Foods and drinks that are rich in vitamins, minerals, and anti-inflammatory substances help relieve backaches. Good examples of these are tuna, salmon, and mackerel. While they help a lot in soothing the soreness of your back, they also prevent it from happening. They’re all rich in omega-3 acids, which are highly effective in curbing all kinds of inflammation in the body.
A plant-based diet is quite beneficial in curbing the pain, too. Berries, cherries, carrots, sweet potatoes, and nuts are just a few examples of foods that relieve backaches. Herbs and spices, like turmeric, garlic, ginger, basil, cinnamon, and rosemary help control the stiffness of the lower back, as well.
On the other hand, you should also avoid stuff such as soda, red meat, and canned and preserved goods. These food products will only worsen the inflammation and cause more pain.
Improve Your Posture
Some people believe that sitting and standing up straight – and maintaining correct posture in general – is just purely for aesthetic purposes. That’s not the case, though, because it primarily helps keep the spine healthy and prevent back pain. Poor posture does not provide adequate support in the back. So, it will damage the complex structures in the spine and cause injury and pain in the long run.
Improving your posture is a long-term process, but it’s not too late to start. Train yourself to stand up, sit, and walk without slouching. Avoid maintaining a single position for an extended period, too. Remember to stretch your arms and legs from time to time when sitting at work for hours on end. It’s also a great idea to invest in ergonomic furniture that provide ample back support.
Maintaining correct posture should be done all the time, even when you’re already in bed. Sleep in a comfortable position. If you lie on your back, be sure your neck and head are properly supported. You can place a rolled-up towel on your lower back to maintain the natural curve of your spine. Sleeping in a fetal position is also a good idea, especially for people with a herniated disc. Carefully lie on your side, and then slowly draw your knees up towards the chest. This straightens the back and prevents pain.
It’s also advisable to invest in good pillows and mattresses. When purchasing a pillow, choose ones that aren’t too stuffy and firm. Thinner and softer pillows can provide adequate support to the neck and back. They can also be used both by people who sleep on their back or their side. Meanwhile, medium-firm mattresses are well-recommended by experts. These options don’t sag, so they can keep your back in its proper position while you sleep.
Hydrotherapy is an excellent way to ease stress and relax your muscles. But many people don’t know that immersing in hot tubs and swim spas can help relieve back pain, too. It benefits everyone who’s experiencing backaches, including athletes who work out for hours, workers who lift heavy items, and middle-aged individuals who are starting to feel weaker.
The warm water is effective in promoting proper blood circulation throughout the body. As a result, the aching you feel in your lower back slowly diminishes after just a few minutes of soaking yourself. Meanwhile, the high-pressure jets are as good as a real massage done by a therapist in a clinic. The water jet propulsions aimed at your lower back will make you feel like that part of your body is being kneaded and pressed.
The backache-relieving benefits of hydrotherapy can be felt after 10 to 15 minutes of immersing in a hot tub or swim spa. But for maximum benefits, it’s advisable to do it regularly. However, the problem is it can be troublesome for many people to visit a hydrotherapy clinic once or twice a week. Thankfully, you can enjoy a warm and relaxing bath in the comfort of your own home. Try to find hot tubs or swim spas for sale near you. Many companies offer affordable and large units that you can share with your whole family.