There are a wide variety of natural remedies to soothe your back, which can help reduce the intake of medications or provide an added benefit to your existing medical treatment.
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Take a look at these natural pain-relieving strategies and find out what works best for you:
Ginger-green tea
You can also try infused-herbal drinks, such as ginger-green tea, which contains the pain-relieving benefits of both green tea and ginger. Ginger-green tea bags can be purchased from grocery stores and you can easily enjoy a cup either at work or at home.
Over a period of time, these anti-inflammatory agents can build up in your bloodstream, so including these drinks in your daily diet will help reduce overall inflammation and prevent new inflammatory pain.
2. Fall asleep faster and sleep longer
When you have a restful night’s sleep, your back will feel less sore during the day. A night of restorative sleep can have healing benefits and make you feel refreshed, rejuvenated, and less stressed.
Try these natural sleep aids, one at a time, to see which one works best for you:
- Vitamins C and B6. The natural steroids in your body control your metabolism and promote good sleep.Supplements of vitamins C and B6 are known to help the body produce and regulate natural steroid hormones.
- Melatonin. Your natural sleep hormone, melatonin can be taken as a supplement to improve your sleep cycle.
- L-theanine. An amino acid found in tea leaves, L-theanine may help some people feel relaxed and get better sleep.
- Valerian. Supplements made from the root of the valerian plant may help you sleep faster and stay asleep longer.
Another option is cherry juice or cherry extracts—cherries contain certain enzymes that help promote better sleep.
See Natural Remedies and Herbal Supplements as Sleep Aids.
3. Avoid prolonged static posture
It is important to pay attention to the joints and muscles of your spine and hip. Prevent fatigue and stresses on these joints by following simple tips, such as:
- Avoid excessive sitting or consider using a standing desk while you work. When you sit for a long duration, the pressure on your spinal discs increase. Aim to get up every hour and walk a short distance to take the load off your discs.
See Choosing the Right Ergonomic Office Chair
- Check your posture and adjust your neck, shoulder, and back alignment to prevent stresses on your spine. Poor, unsupported posture can lead to several problems in your back, causing or increasing the pain.
See Identifying Incorrect Posture
- Rotate activities in order to avoid the same set of muscles and joints from getting over-fatigued. For example, if you have been standing and working for some time, consider changing to a different activity where you can sit down. You can go back to standing once the muscles and joints have had a chance to relax.
See Ten Tips for Improving Posture and Ergonomics
When you have a flare-up of symptoms, consider less exertive activities, such as reading a book, listening to music, or crafting. These activities can help divert your mind from the pain and let your back rest at the same time.
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4. Gently stretch your joints and soft tissues through yoga
Meditation is a great way to improve concentration, release feel-good hormones (endorphins), and decrease anxiety and stress. Through mindful meditation, you can control the way your body perceives pain.
Find a quiet, dark room and meditate for 5 to 10 minutes in the morning. You can also try meditating before bedtime or while you take a break at work. If you don’t like to meditate, try simple breathing exercises—take 10 deep, slow breaths in a row.
See How to Stop Your Pain with Your Mind
6. Support your body in a warm pool
The buoyancy of the water lets you enjoy the benefits of exercise with less pain. Exercising in water also helps regulate the functioning of nerves and muscles, relieving pain.
If you prefer warmer pools, look into water exercise classes and hydrotherapy pools. Water therapy exercises are often done in water that is about 83 degrees to 88 degrees. Hydrotherapy pool temperatures are often more than 90 degrees.
See Water Therapy Exercise Program
7. Keep a self-activating heat patch handy
Heat patches that activate when in contact with the body are a great tool to carry during long drives or keep in your office desk/bedside table drawer. These heat patches activate quickly, can be worn inside your clothing, and provide a continuous supply of heat to relieve your back pain. Follow the package instructions and avoid wearing the patch for long durations to prevent skin damage. Some heat patches are also infused with medications for more to relieve pain.
Bonus tip: Consider taking a vitamin D3 supplement
If your doctor agrees, consider taking a vitamin D3 supplement. Vitamin D is essential for bone, neuromuscular, and immune system function. Taking a vitamin D3 supplement can help reduce back pain by increasing the absorption of calcium in your body and improving bone strength.
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