Although we strive to work hard in our daily lives to attain success, there may be certain side-effects on our bodies for that. Our day-to-day activities include driving, working on a desk, typing, long hours on the computer and sometimes lifting something heavy. While you can not do without these activities, they gradually take a toll on your back. But that does not mean that there are no ways to get rid of the pain and ensure your lower back stays healthy. Most of the lower back pain treatments do not even require surgery. Hence, this article intends to provide you with a list of natural ways you can inculcate in your schedule to reduce the lower back pain.
Make Sleep your Priority
Our body requires a sufficient amount of sleep every day to give strength to our joints and muscles. Therefore, make sure you indulge in a good night’s sleep for at least 6-7 hours a day. This shall go a long way in preventing the accumulation of stress in your lower back and shall invigorate the process of replenishment of your cells in the body. It is thus, a due necessity to catch up with adequate sleep to not only bolster your immune system but also keep your overall health intact. Apart from sleeping, it is also imperative to take care of your sleeping position. Sleeping while maintaining your natural spine position, not taking too many pillows and avoiding sleeping on the stomach are some of the best tips to ensure a fit and a strong lower back. You can also try using some lower back pain relief products like a good quality mattress etc.
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Partake in Exercises
Exercising makes up for one of the most fundamental steps in tackling lower back pain. It enables the body to avoid the build-up of strains and keep the back invigorated. Not only do lower back pain exercises ensure the proper circulation of blood in all the joints and muscles of the body, but they also facilitate us in getting a well-defined core and an aligned spine. Hence, inculcate exercises such as toe-touches, planks, sit-ups and pelvic tilts on a daily basis for a sturdy and resistant lower back. Just remember not to overdo the exercises as that may backfire.
Massages and Rubs
Massaging and rubbing the affected area in the lower back plays a vital role in easing off the stress and tension accumulated. They are known to invigorate the circulation of blood and rehabilitate the stressed muscles efficaciously. Studies have even found out that massaging the lower back area with essential oils can go a long way in dealing with lower back pain and strains. Certain oils you can use to cure the pain include chamomile oil, lavender oil, eucalyptus oil, ginger oil, rosemary oil, peppermint oil ,wintergreen oil and cbd oil. These oils have the ability to improve the movement, reduce inflammation and swelling, treat spondylitis, and alleviate back pain with regular use over time.
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Intake of Healthy and Pain-relieving Foods
Diet plays a huge role when it comes to reducing inflammation in the lower back and relieves the back pain. Consume foods rich in vitamin D, K, C and minerals such as calcium, magnesium and iron to not only keep the soreness away but also heal the back efficaciously. Dairy products such as cheese, milk and yoghurt are some natural sources of vitamin D. Also, green leafy
vegetables such kale, spinach, broccoli and spices such as cinnamon, turmeric go a long way in diminishing the swelling in the back and helps you get rid of the tension in the back. Other foods that you can inculcate for a healthy diet include watermelons, beets, and nuts. These foods are nourishing and delicious at the same time, which enable the strengthening of the lower back over time. Hence, it is highly important to consume these anti-inflammatory foods to ensure ourselves a strong back and well-defined core.
Stretching and Moving
These might sound easy but are highly effective in releasing the stress from the back. Stretching works well on the hamstrings and quads in such a way that it helps the lower back in getting rid of spasms and stiffness. One way to stretch your back is to perform leg raises on your exercise mat. While lying down on your back, gently raise your legs to make it perpendicular to your back. Hold this position for 20 seconds while breathing in and out slowly. This shall help you avoid any back ailments in the future and treat the lower back pain as the time passes by. Also, make sure you do not sit over your desk or at one place for a long time. Keep moving intermittently to ensure a healthy blood circulation in the body. Apart from it, choosing the right clothes like comfortable gym apparel while stretching and exercising is also very important.
While it may be true that our daily lives are such that they eventually cause the wear and tear of our lower back with time, there are certain ways to ensure yourself a healthy back. Hence, inculcate the above-mentioned suggestion in your everyday life and witness the strengthening of your lower back for a healthy and blissful living.
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Jessica is an avid reader who enjoys getting lost in the world of books. Holding on to her passion for fitness, She Believes that a healthy diet is a key to healthy living.