Top tips for getting rid of back pain
By Louise Belle BHSc (Nut Med)
If you’ve ever wanted to break up with your back pain, you’re not alone. Back pain problems are one of the most common afflictions worldwide. Back pain can be very uncomfortable and can be brought on by heavy lifting or sudden uncoordinated movements. Although back pain is a highly widespread problem, most people don’t know how to solve it. Well here are 9 top tips for getting rid of back pain.
1. Heat pack
The application of a heat pack, otherwise known as heat therapy, can provide relief from backpain caused by muscle tightness or spasms. Applying heat can improve blood flow to the area to heal damaged tissue. It can also help to relax the muscles surrounding the spine to reduce pain and stiffness.
2. Inversion table
An inversion table is designed to strap in the feet of the patient, and hang them upside down, to relieve back pain. It works by stretching out the muscles in the back, and increasing the space between each vertebrae of the spine, to relieve pressure. If you suffer from chronic back pain and find relief from inversion therapy, it could be worth purchasing one of these tables for your home, and using it 2-3 times per day.
3. Magnesium
This wonderful mineral stimulates smooth muscle relaxation and calms down the nervous system. Magnesium can help to reduce muscle tension and muscle spasms, which could be contributing to your back pain. If you have high stress or difficulty sleeping, then this mineral will be perfect for you!
4. Water therapy
Exercising in water is great for those with back pain as the water helps to support your weight. This reduces the risk of further injury, because the water takes pressure away from the spine having to support you. The resistance of the water allows you to strengthen your muscles gently. Some water therapy exercises include walking, leg raises and swimming.
5. Collagen
Maintaining healthy collagen production is imperative for strong and flexible muscles, ligaments and joints. Vitamin C, silica and Methyl Sulphonyl Methane (MSM) are important nutrients for the maintenance of healthy collagen production. Ensure that you are getting these nutrients through diet or supplementation to strengthen the spine and surrounding muscles, for improved flexibility and pain reduction.
6. Adjusting posture
Poor posture can lead to back pain. This is because the surrounding muscles and ligaments of the spine have to work harder to support it, resulting in strain. Be aware of your posture and refrain from slouching, leaning down over a computer or crossing your legs. Some postural exercises include: Rolling the shoulders back, stretching, tensing the abdominal muscles and straightening the neck, so that the ears are in line with the shoulders. Ask your physiotherapist for the best postural exercises for you.
7. Massage
Booking in with a massage therapist could be a great solution to your back pain. Massage helps to relax the tense muscles surrounding the injury and to improve blood flow to the area. Massage can aid in recovery and release endorphins, to help reduce stress and pain perception.
8. Natural anti-inflammatories
Taking regular pain medication can place great strain on the liver. As an alternative, you can try taking natural anti-inflammatories when you are in pain. Curcumin (found in turmeric) has been well researched for its anti-inflammatory properties, and its success in treating pain and inflammatory conditions. Omega 3 fatty acids are also known for their anti-inflammatory and joint-protecting properties. Green lipped mussel is a good source of omega-3 that could be effective in reducing pain.
9. Acupuncture
This traditional Chinese medicine practice involves inserting thin needles into pressure points on the body. Acupuncture can help to relax the nervous system and the muscles, reduce the perception of pain and increase endorphins to relieve back pain. Ensure that you seek acupuncture from a qualified practitioner.
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