The various causes for backache may be poor posture, lack of exercise, too much stress, muscular tension, etc. Here are some remedies to help you deal with this problem:
- Lose Weight:
Overweight is one of the major cause so if you are overweight, the first thing you should do is lose excess weight because then your back won’t have to bear extra pressure.
- Maintain Good Posture:
The pain we may feel today but the strain that caused it has probably been building for years. Most of the people perform their daily activities with poor posture, putting unnecessary strain on their back.
If you maintain right postures, it will help to reduce back pain.
- Sleeping position:
Changing sleeping position you help you to take some of the strain off your back and ease the pain. If you sleep on your side, draw your legs up slightly towards your chest and put a pillow between your legs. If you sleep on your back, placing a pillow under your knees will help maintain the normal curve of your lower back.
- Improve Flexibility:
Too much tension and tightness can cause back pain. “Our goal in increasing flexibility is to put an equal load throughout the body from the feet all the way up to the head. One of the best exercise is to sit on the edge of the bed with one leg extended and the other one on the floor. Give your hamstrings a stretch by leaning forward while keeping your back in a neutral position.”
- Quit Smoking:
Smoking not only just damages your lungs; it can also hurt your back. Nicotine causes the small blood vessels to constrict and decreases the delivery of blood to the soft tissue.
A study recently published in the American Journal of Medicine concluded that current and former smokers are more likely to have back pain when compared with people who have never smoked.
- Vitamin D:
Chronic muscle pain can be a symptom of vitamin D deficiency. One of the report published in the British Medical Journal in 2005 suggests that treatment with vitamin D supplements might improve in back pain symptoms among people with low initial concentrations of vitamin D.
Vitamin D is produced naturally by the body during exposure to the sun’s ultraviolet rays. But it’s difficult to get your recommended daily intake solely through dietary sources and sun exposure. Hence many medical experts recommend increasing your vitamin D levels by taking a dietary supplement.
- Vitamin B12:
A study published in the European Review for Medical and Pharmacological Sciences in 2000 stated that those who received vitamin B12 injections experienced a statistically significant reduction in pain and disability.
Vitamin B12 muscle injections are the standard treatment for vitamin B12 deficiency. Studies have found that vitamin B12 sub lingual tablets (placed under the tongue for absorption) and nasal gel are also effective.
- Use Relaxation Techniques:
Research shows that practices such as meditation, deep breathing, tai chi, and yoga, which help put the mind at rest, can do wonders for the back.