Back pain is one of the most common issues American adults face. Several factors can cause it, from injury to poor posture to stress. Fortunately, many natural treatments and stretches for upper back pain can help alleviate symptoms and improve quality of life. Let’s discuss some of the best natural remedies you can try! Longevity Live Paid Content.
What is Back Pain, and What Causes it?
Back pain is a general term used to describe pain or discomfort in the spine. It can occur due to many reasons and conditions, such as:
- Herniated discs
- Strained muscles and ligaments
- Arthritis
- Poor posture
- Lack of physical activity
Natural Back Pain Treatments You Can Do at Home
You can find natural relief from back pain and improve your overall quality of life by making some necessary lifestyle changes. Try out some of these things to help with your discomfort:
Stretch Your Body
Stretching your upper back is the best things you can do to relieve tight, painful muscles throughout the body. Most people don’t realize that tightness in other areas can cause discomfort in the back.
For example, tight hamstring muscles put extra stress on the lower back, and tight shoulders can increase pressure in your upper back. A full total-body stretch can ensure your muscles are working as they should without putting excessive stress on the neighboring ones.
Exercise Daily
Regular physical activity helps improve your back muscle strength and flexibility, ultimately reducing strain in the spinal column and decreasing pain. If you’re dealing with backaches, try incorporating some movement every day.
It doesn’t need to be a high-intensity workout to be effective. Plenty of low-impact activity can also relieve pressure from the spine and provide cardiovascular benefits, such as:
- Walking
- Cycling
- Swimming
Work on Your Posture
If you’re like most people, you might find yourself slouching after sitting for too long or hunched over your phone or computer for long periods. This poor posture can impact your spine and weaken the tissues in your lower back, resulting in back pain. The solution is to correct your posture and stand up straight!
Your back should maintain a slight curve when standing or sitting with proper posture. Always keep your head up, shoulders back, and belly in.
Practice Stress Relief
Stress can have a greater impact on your body than you may realize. Your muscles naturally tense during a stressful situation and release the tension once it passes. When you’re chronically stressed, your muscles don’t get a chance to relax, which eventually causes pain.
There are many relaxation techniques to help decrease stress and reduce muscle tension, such as:
- Yoga
- Meditation
- Massage therapy
- Aromatherapy
Heat and Cold Therapy
Hot and cold therapy is a tried and true method for relieving pain and discomfort when done correctly. Heat increases blood flow and circulation to combat stiffness, and cold slows blood flow to reduce inflammation. Knowing the cause of your back pain is essential for knowing which therapy can help manage it.
Cold therapy is best for short-term pain from sprains or strains, and heat can manage chronic pain.
Manage Your Weight
If you’re overweight or obese, you may notice backaches become more frequent. This is because the excess weight pulls the pelvis forward, putting more strain on your lower back. Being heavier by even just a few pounds can lead to discomfort, so make sure to keep your weight at a healthy level.
You can manage your weight by regular exercise and eating a balanced, anti-inflammatory diet.
Strengthen Your Core
Since your core stabilizes your body, you must keep those muscles strong and healthy. A weak core can lead to slouching and poor balance, both of which can impact your back. Core-strengthening exercises effectively target the lower back and reduce pain in the area.
Here are a few core exercises to try if you want to eliminate back pain:
- Forearm plank
- Russian twist
- Bridge
- Butterfly sit-up
- Side bends
Rest
We previously mentioned the importance of staying active if you have back pain, so resting might seem counterproductive. However, there are times when your body needs to rest to heal properly. Don’t forget to take frequent breaks throughout the day and get adequate sleep at night. Rest is necessary for reducing inflammation and giving your body time to recover.
Tips for Preventing Back Pain
The best way to prevent back pain is to maintain a healthy lifestyle. Regular exercise, proper posture, and adequate rest can all help minimize strain on the spine. Additionally, quitting smoking and achieving a healthy weight can reduce your risk of developing chronic back pain.
If you experience back pain, taking breaks throughout the day and stretching regularly are important for relaxing your muscles. Ultimately, be sure to listen to your body and seek medical attention if needed.
Discover the Best Activities and Stretches for Upper Back Pain
Not all back pain requires surgery. In fact, most cases can be resolved naturally by incorporating the lifestyle changes listed above. Remember to always consult a medical professional before beginning any new treatment regimen, so they can determine what’s best for you.
Who is the author?
Jacob Mason
Jacob Mason is a content creator and content marketing expert who empowers entrepreneurs to be healthy and successful leaders in business and life. He focuses on personal and physical security systems for the protection of critical infrastructure and mankind.
