Sitting on the heels with your knees hip-width apart, lean forward to place your head on the floor, stretching your arms out in front of your head. Touching the toes: In addition to stretching the hamstrings, bending forward to reach your toes will help loosen the muscles in the lower back.
Cobra Pose: Lying on your stomach, with your hands face down beside the shoulders, gently lift your chest up so that the top of your head points toward the ceiling. Cat-Cow Pose: Beginning on your hands and knees, slowly alternate between arching your back toward the ceiling and dipping it toward the floor.
Child's Pose: Sitting on the heels with your knees hip-width apart, lean forward to place your head on the floor, stretching your arms out in front of your head. A variety of pain-relief creams that can provide some relief from back pain are available in pharmacies and online. Creams that contain capsaicin, a compound found in hot peppers, may also help relieve pain.
One study found capsaicin cream to be helpful in treating osteoarthritis pain. Pain-relief creams that contain menthol have a cooling effect that can temporarily dull back pain. One study suggests that applying menthol to the skin can desensitize pain receptors in the body. However, using too much menthol can cause a person to be more sensitive to pain. Arnica is a homeopathic remedy that people can apply directly to the skin to treat muscle pain, swelling, bruising, and minor injuries. Many pharmacies sell Arnica creams and gels. It is also available online. While there is little scientific research to prove that Arnica is effective, it has a low risk of side effects and some people may find it helpful.
One case report found that arnica helped relieve chronic osteoarthritis pain when combined with acupuncture and massage. Wearing shoes that do not fit or that offer no support could cause muscle strains in the back, legs, and even neck. High heels, for example, can throw off the body's alignment, leading to lower back pain. One study found a link between wearing high heels for long periods and having back pain.
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If a person experiences recurrent back pain, they should consider switching to shoes that fit correctly and support the feet. A podiatrist or foot specialist can help a person find proper footwear if necessary. Improper posture due to slouching or straining at a desk may cause back pain and other muscle aches.
Using ergonomics to modify a workstation can help reduce pain due to poor posture. A person should ensure their computer screen is at eye level and that their chair is at the correct height. Proper ergonomics at work may help reduce back pain and other injuries, according to the Occupational Safety and Health Administration in the United States. One study in Denmark found that people who worked in nursing homes or home care had less lower back pain after changes in ergonomics, combined with behavioral therapy and physical training.
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If a person does any lifting for their job, they should squat and use their legs — not their back — for support. It is best to ask for help or use trolleys when moving very heavy objects. Research shows that sleep disturbances could make pain worse. Lack of sleep can also affect how much pain a person can tolerate, according to another study. An uncomfortable mattress, pillows that are the wrong size, or simply not getting adequate sleep could trigger back pain.
Most adults should be getting 7—9 hours of sleep a night, according to the National Sleep Foundation. Proper comfort and alignment of the back is essential for sleep quality and avoiding back pain in the morning. Makes sure the pillow is supportive enough to keep the back and neck in a straight line. People who sleep on their side should place an extra pillow between their knees. A person should speak to a doctor if lack of sleep continues to be a problem. Sleep disorders are often treatable. Getting enough rest may help relieve pain and can improve a person's overall health.
Stress can trigger muscle tension and painful spasms, including in the back. If long-term stress or a traumatic event seems to have caused back pain, a person can try stress-relief techniques, such as:. Many smartphone apps are available to guide a person through relaxation techniques and meditation.
People can often treat back pain with home remedies and some patience. However, a person should speak to a doctor about chronic or severe back pain. A doctor may recommend physical therapy , medication, or other treatments. People who have existing health conditions or who take regular medications should speak to a doctor before trying any herbs or supplements. The U. Food and Drug Administration FDA do not monitor supplements for purity or quality, so it is essential to research reputable companies first.
Natural Pain Relief: Solving Your Aches and Pains Without Harmful Drugs
Article last reviewed by Wed 25 July Visit our Back Pain category page for the latest news on this subject, or sign up to our newsletter to receive the latest updates on Back Pain. All references are available in the References tab. Beck, B. Coping with work-related stress through guided imagery and music GIM : Randomized controlled trial. Journal of Music Therapy , 52 3 , — Cheatle, M. Assessing and managing sleep disturbance in patients with chronic pain.
Anesthesiology Clinics , 34 2 , — Dehghan, M. The efficacy of thermotherapy and cryotherapy on pain relief in patients with acute low back pain, a clinical trial study. Ergonomics: Overview. Gagnier, J. Herbal medicine for low back pain: A Cochrane review [Abstract]. Spine , 41 2 , — How much sleep do we really need? Hoy, D. Buchbinder, R. The global burden of low back pain: Estimates from the Global Burden of Disease study [Abstract].
Annals of the Rheumatic Diseases , 73 6 , — Jackson, M. Challenging case in clinical practice: Improvement in chronic osteoarthritis pain with use of arnica oil massage, therapeutic ultrasound, and acupuncture — A case report [Abstract]. Alternative and Complementary Therapies , 24 2 , 60— Kumar, N.
7 Ways to Treat Chronic Back Pain Without Surgery
High heels footwear causes heel pain and back pain: Myth or reality? International Journal of Scientific Study , 3 8 , — Laslett, L. Capsaicin for osteoarthritis pain [Abstract]. Progress in Drug Research , 68 , — Low back pain [Fact sheet]. Pergolizzi Jr, J.
The role and mechanism of action of menthol in topical analgesic products. Journal of Clinical Pharmacy and Therapeutics , 43 3 , — Petrofsky, J. Lee, H. Moist heat or dry heat for delayed onset muscle soreness. Journal of Clinical Medicine Research , 5 6 , — Rasmussen, C, D, N. Pain , 9 , — Rosenzweig, S. Mindfulness-based stress reduction for chronic pain conditions: Variation in treatment outcomes and role of home meditation practice.
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Journal of Psychosomatic Research , 68 1 , 29— Schrimpf, M. Available ebook formats: epub. Spencer Garret is a naturalist and nutrition enthusiast with a background in biochemistry and in addition, she had completed a Bachelor of Health Science Compl. Her passion is educating people on how foods and herbs promote health and protect against diseases and creating simple recipes for vibrant health and enjoyment. About Publish Join Sign In. Readers Benefits of registering Where are my ebooks?
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