Back pain is a common health problem among middle-aged and elderly people, but at times young people also suffer from it. Back pain can occur for many reasons such as muscle tension, improper diet, lack of physical activity, arthritis, excessive physical labor, poor sitting posture and pregnancy. The good news is that most back pain will go away in a few days or weeks with some basic self-care. Sometimes it’s clearly serious: You were injured, or you feel numbness, weakness, or tingling in the legs. Call the doctor, of course. But for routine and mild low back pain, here are a few simple home remedies for back pain.
1. Stretch
Don’t sit at your desk chair all day. Sitting for lengthy periods is terrible for your body. When you take a break, walk around and stretch a little – do something completely different.
2. Herbal Oil
Massaging your back with an herbal oil can help your muscles relax and relieve pain. You can use any herbal oil such as eucalyptus oil, almond oil, olive oil or coconut oil. Heat the oil until warm and massage it gently over the aching area.
3. Chill it
Ice is best in the first 24 to 48 hours after an injury because it reduces inflammation. Several times a day, lay an ice pack wrapped in a towel on the painful area for up to 20 minutes. After 48 hours, you can switch to heat if you prefer. Whether you use heat or ice — take it off after about 20 minutes to give your skin a rest. If pain persists, talk with a doctor.
4. Give up smoking
One study found that smokers are about a third more likely to have low back pain compared with nonsmokers. Smoking can increase your risk for osteoporosis of the spine and other bone problems. People who smoke take longer to heal-from any injury, not just back pain. If you stop smoking, you may feel better sooner.
5. Wear low heels
Exchange your four-inch pumps for flats or low heels (less than 1 inch). High heels create a more unstable posture, and increase pressure on your lower spine. According to research, nearly 60% of women who consistently wear high-heeled shoes complain of low back pain.
