Regardless of the intensity of your back pain, you could find some respite with acupressure and acupuncture. Pressure points like the LV3 (Tai Chong), UB62 (Shen Mai), and B49 (Yi She) help with lumbar/lower back pain and even alleviate sciatica. TE3 (Zhong Zhu), SI15 (Jian Zhong Shu), and GV14 (Dazhui) can ease upper back pain and stiffness.
You spend a third of your day sleeping, so if you’re struggling with back pain, finding a good sleeping position can ease your pain. Lie on your side or back if you have upper or middle back pain. Stick to the side sleeping position if you have lower back pain to minimize strain and pain. Stomach sleeping is best avoided because it has the potential to strain your spine, nerves, and muscles and worsen the pain. Use cervical or ergonomic pillows or normal pillows carefully positioned to keep your spine neutral.
Back pain is a common problem that most of us have had to deal with. Applying a cold or hot pack can ease the pain. You can also try pain reducing exercises, a yoga regimen, acupuncture, chiropractic treatment, or massage therapy. Willow bark and turmeric work as natural painkillers. Applying a paste of ginger, eucalyptus oil, or a medicated ayurvedic oil can help. So can maintaining a proper posture.
Sleep posture can be just as important as your daytime posture if you’re trying to avoid back pain. It's ideal to sleep on your back or on your side so your spine is aligned with the neck and head. Avoid the fetal position or lying on your tummy. Uuse a pillow to ease pressure and stress on your back. Pick a mattress with the right degree of firmness to support your back. And remember, be careful about how you get out of bed – that can cause back pain too!
A day spent slouching at the desk or an evening spent dancing on high heels affects the spine curve and leads to back pain at night. A very soft or a hard and uneven mattress won't support your back and will worsen the pain. If change in sleeping and sitting posture doesn't lower the pain, and you aren't pregnant, see a doc and test for spinal arthritis or tumors, kidney stones, or a cancer of the abdominal organs.
The searing pain of sciatica may leave you desperate for relief. If you’re looking to get to the root of your problem by strengthening muscles and alleviating the stress associated with sciatica, yoga asanas can be just what you need. Try out the downward facing dog, the cobra pose, the knees-to-chest pose, the locust pose, or even the reclining hand-to-big-toe pose for some respite from your symptoms.
Swimming is an efficient technique to exercises the entire body. It involves various strokes and a certain level of breath control is required. But, because of excessive swimming, injuries related to the muscles, tendons and the bone can occur, especially if the technique is improper. Hence, it is important to learn the correct method of swimming to prevent swimming-related injuries.
Chronic back pains are commonly seen in people mostly due to unhealthy lifestyles and lack of exercise. Instead of popping pills every time, try yoga as a natural remedy for your pain as it targets either specifically lower, middle, and upper back or the entire back. With constant practice, these asanas will get rid of back pain permanently.
If you were a regular swimmer before getting pregnant, you should continue with your routine. You can swim for 30 minutes without aggravating your joints. It gives your relief from foot and ankle swelling. Swimming eases the sciatic pain. Cool water provides welcome relief from morning sickness. Swimming helps maintain muscle tone and increases your endurance when in labor and delivery.
Working with a yoga trapeze is an effective way to give your spine traction, a tried-and-true method for easing chronic lower back pain. The hammocks make it easier to hold inverted poses in correct alignment, thus having your whole spine decompressed and relieving nerve stress, pain. Exercise caution if you're someone with high blood pressure or glaucoma!
Traditional sciatica treatment options typically include heavy dose of painkillers that tend to mask its symptoms temporarily. Luckily, there is a strong evidence that all-natural approaches like chiropractic manipulations, acupuncture, and stretching can all help relieve much of your pain, discomfort. You can also rely on ayurvedic remedies like nirgundi, vistinduk, erand oil.
Diseases that induce back pain in men include ankylosing spondylitis or spinal arthritis, enlargement of the aorta, and prostate inflammation. Disk rupture affects men more as their jobs are more physically strenuous and involve manual machine handling. Low education status restricts men's access to healthcare and makes relapse more likely. Men who smoke or drink excessively are also prone to back pain.
Upper, middle, and lower back pain are caused by mechanical factors like muscle or ligament tear and disc rupture due to bad posture or trauma; age-related decline of the spinal structures; underlying conditions like osteoporosis that affect the bones; or even referred pain from heart, liver, and kidney issues. Eat omega-3 fats, like salmon, and turmeric. Quit smoking, exercise daily, and manage your stress.
For instant pain relief, apply ice packs on the affected area or opt for back massage. Acupuncture at the most painful point in your back relieves pain immediately, but chiropractic care has longer-term effects. You can take 50 mg of the herb devil's claw orally. But the best options are to maintain the correct posture with an erect spine and strengthen your back with exercises like knee rolls and yoga like cat pose.
To keep your middle back muscles strong and flexible, begin with 10 sets of plank stretches. Follow up with 15 sets of shoulder brace where you sit on a chair, clasp your hands behind the chair back, and stretch them while pushing backward. If you prefer yoga, do the downward-facing dog pose 5 times. As your body forms an inverted v, with the hip as the apex and the palms and feet as the bases, your back is stretched well.
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