Pain in the back, especially in the lower part, is one of the most common health problems among Americans, as well as the main reason for job disability around the world.
Desperate to relieve their pain, a lot of people reach for painkillers, leading to addiction.
However, you can treat your back pain naturally, without using any painkillers. The treatment involves a combination of posture-correcting exercises, lifestyle habits, and vitamin supplementation.
Although lower back pain and sciatica usually disappear on their own within two to four weeks, you can speed up the recovery by following the advice given in this article. What’s more, you’ll learn how to prevent it from occurring again.
8 Tips for Sciatica Pain Treatment
The following exercises are excellent for lower back and sciatic pain relief:
- Pigeon Pose
- Piriformis stretch
- Seated hip stretch
- Self-trigger point therapy with the help of a foam roller or tennis ball
One research shows that acupuncture is highly beneficial for people with sciatic pain. In fact, the research included 30 participants with sciatica, out of which 17 got relief thanks to acupuncture.
According to Spanish researchers, Pilates improves balance, relieves the pain, and reduces the risk of falling in older women.
4. Chiropractic Care
A 2010 study discovered that 60 percent of people with sciatica who got chiropractor care 3 times weekly got the same relief as those who went to surgery.
The journal Pain published a study which shows that practicing Iyengar yoga for 16 weeks lowers the chronic back pain by 64%, and disability by 77%.
6. Topical Preparations
You can massage your back with some anti-inflammatory oils and liniments few times a day to relieve your back pain. For example, use St. John’s wort oil or cayenne pepper creams.
7. Avoiding Sitting
Try to avoid or at least limit the time you sit during the day. You may feel more pain while standing at the beginning, but soon you’ll feel more comfortable than sitting.
In fact, the human’s body is created to move constantly, so it’s often unnatural and painful to sit for longer periods.
8. Trigger Point Massage
This massage includes pressing certain points on the piriformis, glutes, and muscles on the lower back, thus reducing the pressure and impingement on the longest and thickest nerve in the human’s body – the sciatic nerve.
8 Tips for Sciatica Pain Prevention
The most effective way to treat your back pain is to prevent it in the first place. So, here are few tips that will help you avoid lower back pain.
Physical activity and exercise make your back muscles stronger, thus reducing the risk of possible injury. It’s best to exercise 2-3 times a week.
Try some yoga poses to improve your flexibility and tone your core muscles, and include high-intensity sessions to increase the strength of your back muscles.
2. Stay Hydrated
Drinking plenty of fluids throughout the day is crucial for your optimal health, including your spine. It will help increase the height of your intervertebral disks, thus relieving stiffness.
3. Body Posture
Pay attention to your body posture when sitting, standing, lifting heavy objects, and bending. Make sure you spread your weight on both legs evenly when standing, and avoid lifting heavy objects.
4. Get Enough Sleep
Lack of sleep can contribute to neck and back pain. Also, be careful in which position you sleep in. For example, sleeping on the side is the best position to avoid excessive curving of your spine. Moreover, do some stretches every night before going to bed, and sleep on a firm mattress.
5. Walk Barefoot
Walking barefoot on the ground, also known as Earthing or grounding, helps lower inflammation and relieve pain in the body, such as back pain.
The constant supply of electrons from the ground help improve the immune system, being the most powerful antioxidants. So, walk barefoot on wet grass or sand whenever you can.
6. Vitamin K2 and D
Boost your levels of vitamin K2 and D to prevent bone softening and lower back pain. You can do that by consuming more vitamin K2 and D-rich foods, such as green leafy veggies, or supplementing.
7. Avoid Smoking
Smoking obstructs the blood flow to the lower part of the spine, thus increasing the risk of degeneration of the spinal discs.
8. Address Your Emotions
Your brain, thoughts, and emotions are closely related to your physical pain. In fact, anxiety and depression slow down or reduce your body’s self-healing ability. You can try the Emotional Freedom Technique to reduce your acute or chronic pain.\