If you go through life without ever experiencing back pain consider yourself lucky. It’s estimated that nearly 80% of the population will experience back pain at some point in their life.
The pain, which can include areas of your lower, middle, and upper back, can be anywhere from a small inconvenience to a debilitating injury. Sometimes it can be relieved by medication, but for the times when you’ve got to keep moving and pain killers don’t seem to be doing the trick, here’s a few tips that will get you standing upright in no time.
1. Relax your spine
Sitting all day can put a lot of stress on your spine, which can cause of lot of pain. In order to help reduce the pain you can relax your spine by lying on your back and placing a pillow underneath your knees. This will take some of the pressure off of your lower back. If you choose to lie on your side, place the pillow between your knees.
2. Ease tension
If spending the money for a massage isn’t in your budget, you can give yourself one as long as you have a small ball like a tennis ball. While either lying down or standing, place the ball where you are experiencing pain and work the ball around your back. The ball will help to reduce tension and promote blood circulation.
3. Stretch your muscles
8 simple tricks that can kill your back pain in 5 minutes:
Stretching to relieve back pain is beneficial because it can help strengthen potentially weak muscles, improve range of motion, and reduce any tension in the muscles that support the spine.
For lower back pain, try a knee to chest stretch or a kneeling lunge stretch.
4. Try yoga
View this post on Instagram
#GrowYinWithin Challenge #legsupthewall pose ? Hosts ? @caroldoesyoga_ @doulasupportnyc @ellenacummins @gypsysoulwildheart8 @like.a.wild.flower @lindehartmanyoga @yogini.mav @yogi_tee_ – ? Sponsors? @ensocircles @mala_lesateliersdebrahma @michellekbulla @pozeyoga @sloganfit @vayumudra @vibratehigherofficial – ?♀️ Pose Lineup Day 1 – Swan pose Day 2 – Revolved head to knee pose Day 3 – Legs up the wall Day 4 – Wide-angle seated forward bend Day 5 – Reclining bound angle – #growyinwithin#yogini#yogadamneveryday#loveyoga#yigaeverydamnday#yogainspiration#yogaindonesia#instayoga#yogalover#yogapose#yogachallenge#legsupthewall#legsupthewallpose
The techniques that yoga promotes can help ease tension associated with back pain. Some specific poses that you might want to try are: child’s pose, downward facing dog, bridge pose, legs up the wall pose, and cat pose.
5. Try acupressure
If you’re unable to slip into a tub or practice yoga, you can always try acupressure for back pain. There are several locations on your body where you can apply firm pressure in order to feel some relief. Your stomach, back of your knees, and hands are just a few locations where, if you apply the right amount of pressure will deliver results.
6. Use Epsom salt
Epsom salt works with your body’s nerve and muscle functions to reduce inflammation, which makes it a great option to reduce back pain. If you back is feeling particularly sore, you can soak in an Epsom salt bath for at least 12 minutes.
7. Diffuse essential oils
View this post on Instagram
This has to be one of my favorite Trader Joe’s finds of this year! $11.99 for 3 good quality essential oils is an amazing deal! I’ve been diffusing eucalyptus in my room and I’m obsessed. Run to your nearest store and grab some if you haven’t already! ? . . Repost @tryingtraderjoes and. @Traderjoesfl pics ・・・ #tryingtraderjoes #traderjoes #essentialoils #essential #oils #healingoils #healingoil #lemonoil #eucalyptus #lavender #lavenderoil #eucalyptusoil #holidays #sickfree #germfree #newzealand #madeinnz #madeinnewzealand #gifting #trio #giftset #holidayshopping daviefl #grocerystore #localgrocerystore #groceries #presents #easypresents #easygifts #traderjoesfl #pureessentialoil
There are several essential oils that can aid an injured back. Eucalyptus has anti-inflammatory properties, which makes it a popular choice when treating back pain. It can be used during a massage or in an essential oil diffuser. Marjoram is another essential oil that is ideal for treating back pain because it has antispasmodic properties.
If you believe stress is contributing to your pain, lavender, frankincense, or peppermint are also good choices to use in a diffuser.
If these tips could help you or a loved one, share this article on Facebook.