You may be wondering what can salmon do for reducing back pain. The fats present in salmon are very high in omega fatty acids, specially omega -3. This essential fatty acid reduces systemic inflammation, that is the inflammation spread all over the body. Consuming foods rich in omega -3 for a good period of time increases the inflammation fighting capacity of body.
So, when the body responds to inflammation by creating the sensation of pain, these inflammation fighters come to rescue. When the body levels of omega - 3 are sufficiently high, inflammation does not even gather momentum. It is nipped in the bud.
fatty acids are great for inflammatory conditions, like psoriasis, acne, arthritis and even back pain.
Chamomile tea is one of the best natural things for any kind of stress. If a person is in any kind of stress, be it physical, mental or emotional, then this can take a toll on spinal health. There are many studies on the link between emotional stress and aggravation of back pain. You see, stress may not cause back pain, but it surely aggravates it.
each night before sleeping. This aids in falling asleep and it lowers stress also. If the stress is way too high, then drink 3 cups of chamomile tea, distributed across the day.
Any method of applying gentle heat to the back is great for back pain. It reduces the pain sensation for quite a long time before the pain reappears. The idea is also to relax the body and mind while doing it, as it helps the back to relax and put itself in its proper position.
Epsom salt bath works through many more ways than just warmth, as we shall see.
This is by far the most underestimated remedy for back pain, but it does offer tremendous results. Many of the times, back pain is caused by
over straining in muscles which control movement of our back.
These are the most commonly strained muscles of the back.
- Latissimus dorsi - Train them by doing lats and pull ups
- Trapezius - This is the muscle which joins shoulder to neck. When strained, it pains the upper back.
- Rhomboids - These muscles help us push the shoulder backwards. They lead to middle back pain when strained or overworked.
- Erector spinae - This is a deep seated muscle of our back, which doesn't get strained easily. However, years of bad sitting posture and straining the back due to existing back pain can put a lot of stress on it.
This technique involving building the muscles of the back of the body to provide more support to the spine. In the long term, spine issues like stenosis, herniated disc etc can be reduced.
Building muscle mass, or toning the muscles takes months and regular exercise. However, one can go forward with this body building routine, if the back pain is bearable and is occasional in nature.
If you suffer from an existing condition that is leading to back pain, it is better to avoid this technique.
7. Posture correction
Look in the mirror and find out if there is a posture error which needs to be corrected. Poor posture seriously aggravates back pain. Many strategies have been devised to help people correct their posture. It is a matter of behavioural tendency. Guidelines like the
Alexander technique can help a person who unknowingly slouches.
One can learn such techniques at home through video tutorials on the web.
8. Rice pack
Take a cloth bag large enough to fit the back. Heat some rice and place them uniformly in the bag. Tie this bag on the back using strings and keep it on till the heat of rice is soaked in. This technique provides overall relief from pain and stiffness.
One can sleep with this bag, and it provides considerable relief from back pain overnight.
Why rice ?
Well, rice stays warm for quite some time, which is what we want.
9. Tennis ball ( be your own chiropractic )
Get a few tennis balls and place them underneath the points where the pain is most severe. Then, lie down on the floor with the tennis ball underneath the body. Move the body in all directions such that the muscle moves over the tennis ball. This simple technique helps to get rid of minute muscle knots that form in muscles of the back, or anywhere else in the body.
With some experience and practice, one can learn to use the tennis balls effectively.
"Tennis ball therapy is virtually inexpensive and one of the finest home treatments for
myofascial pain syndrome. "
10. Knuckles
Don't want to try tennis balls, yet ? Get a head start using your own knuckles. This is how it works.
Apply some massage oil on the back. Then use the knuckles to rub your back with force. This is a quick and effective massage to increase blood flow and ease muscle knots which may have formed.
11. Cold Compress ( specially for injuries )
If you are suffering from back pain after lifting a heavy object, some vigorous sports that you played last evening or any other kind of injury, cold is the best remedy for it.
Prepare a cold compress using ice or frozen vegetable. Place it behind the back and gently massage the skin in circular motions. It should be done for about 15 minutes. Do not over freeze your back if the cold compress is too cold. Apply it intermittently, taking it away every few minutes.
The back should be cold enough to be mildly numb, not so numb that you can't feel you back at all.
12. Yoga Poses
Doing yoga helps with back pain. It is one of the best exercise techniques in the world. However, yoga can be tough and demanding for the beginner. Therefore, it is best to use only those poses which are good for back pain relief, and do not strain the body so much that you end up having pain in other parts of the body.
Try these yoga poses for quick back pain relief. It hardly takes a few minutes.
- Rag doll stretch pose
- Cat and Cow stretch - These two poses are the absolute best for back pain relief. They take the back through its entire range of motion in the vertical plane.
One can also try other yoga poses and see which ones work out. Basic stretching to helps with back pain.
13. Epsom Salt Bath
This is a home remedy which is loved by many people all over the world. It is so soothing and relaxing.
- Ingredients
Epsom Salt
Warm water
- Directions / How to use
Prepare some bathwater. Add 2 cups of Epsom salt to it when it is warm. Let it dissolve properly. Now, lie down in this bath without slouching ( this worsens the pain ). Move the water around the back. Mild water pressure soothes the irritated muscles. Stay in this bath for as long as the water feels nice and warm.
- Why it works ? First off, it is a warm water bath which is in itself very soothing. Epsom salt ( which is a magnesium salt ) is very good at relieving cramps. So, if you are suffering from back spasms and cramps, this is the best home remedy. This bath relaxes sore muscles and good for deep relaxation.
14. Natural Analgesics ( pain relievers )
An analgesic refers to something that acts as a pain reliever. These work through complex mechanisms to decrease the sensation of pain relayed by nerves to the brain. Natural analgesics, however can also treat the root cause of pain, so that nerves have nothing to relay about.
This is a list of natural analgesics from common foods, herbs and oils
Omega 3 rich foods ( salmon, sardines, flaxseeds, walnuts )
Grapes ( as mentioned earlier )
Bark of willow tree ( it yields salicylic acid )
Wintergreen essential oil
Nutmeg oil
Turmeric
Ginger
15. Turmeric and Sandalwood paste
Apply this paste as a back pack. Keep it on for a few hours. It relieves inflammation through topical application. Sandalwood paste is a cooling agent in this mixture.
- Ingredients
Turmeric paste ( always look for organic turmeric roots which one can powder at home )
Sandalwood paste
- Directions / How to use
Mix the two powders in the ratio 1 :1 . Add a little warm water to form a semi solid paste. Make sure that it does not flow. Then apply it all over the back. Lie face down on the bed with an extra sheet underneath. This extra sheet is there to absorb any turmeric paste and preventing it from reaching the main sheet. Turmeric is a powerful dying agent and it dyes everything yellow.
