Natural Ways To Relieve Back Pain

Back pain is a very common issue — 1 in 6 Aussies have reported experiencing back problems! Aside from your typical back pain topical applications, pain relief and physio appointments, is there a way to ease the pain naturally?

Yes! And we’re going to tell you how. 

We’re told from a young age that slouching is bad, but did we listen? No! Slouching causes stress on your spine. That leads to strain on the bones, muscles and joints needed to hold your backbone in place.

When you’re constantly slouched, your organs get bumped up together which makes it harder for your lungs and intestines to perform their basic functions. Not only does bad posture worsen back pain, but constant slouching can make it harder to digest food or get enough air when you breathe!

So, stand or sit up tall.

Back pain can make sleeping hard. It’s a vicious cycle because inadequate sleep can lead to back pain regardless! A poor sleep position can also make back pain worse.

Try sleeping on your side with a pillow between your knees to keep your spine in a neutral position, this will relieve strain on your back. If you’re a back sleeper only then slide a pillow under your knees, and make sure you have a good quality mattress.

Often back pain is inflammation – your body’s response to an injury or irritation causing pain and discomfort in the spine. Anti-inflammatory foods can help to ease some of that pain and reduce swelling. 

• Seafood: Tuna, salmon, mackerel, sardines and anchovies

• Nuts & Seeds: Walnuts, peanuts, almonds and pistachios

• Fruit: Cherries, blueberries, watermelon, strawberries, pineapple

• Vegetables: Kale, spinach, broccoli, mushrooms, avocados

• Herbal Teas: Green tea, ginger tea and turmeric tea

These anti-inflammatory foods fight inflammation and can reduce chronic pain!.

Having well stretched muscles improves overall mobility, and frequent stretching can help to improve posture, in turn – helping ease back pain! 

• Knee-To-Chest Stretch: Lie on your back with your knees bent and your feet flat on the floor. Using both hands, pull up one knee and press it toward your chest. Tighten the muscles in your abdomen and press your spine to the floor. Hold for five seconds and repeat on the other leg. Repeat each stretch 2-3 times.

• Lower Back Rotational Stretch: Lie on your back with your knees bent and feet flat on the floor. Keep your shoulders firmly on the floor, and slowly roll your bent knees to one side. Hold for 5-10 seconds and repeat on the other side. Repeat each stretch 2-3 times.

• Bridge: Lie on your back with your knees bent and your feet flat on the floor. Keep your shoulders relaxed on the floor and tighten the muscles in your abdomen. Raise your hips to form a straight line from your knees to your shoulders. Hold that positive long enough to take three deep breaths. Try this stretch at least 5 times.

Aim to do these stretches in the morning and the evening for optimal pain management. 

To sum it up – proper posture minimises undue pressure on the spine, preventing and alleviating pain. Quality sleep helps your body heal and reduces the stress on the back. Eating anti-inflammatory foods can help reduce inflammation that contributes to the pain, and stretching improves flexibility and muscle balance, reducing strain on the back.

They’re four easy lifestyle changes that your back will thank you for!