One of the most common physical ailments, backpain/backaches can be quite frustrating. They prevent you from engaging in your favourite activities, may cause you to miss your work and can even keep you awake at night. The causes of back pain can be numerous – You might have sprained your back while working out or cleaning your home. It can be caused by an old sports injury or a chronic condition such as arthritis or spondylitis. Although determining the very cause of back pain can be difficult, several different actions can alleviate your back pain or prevent it from getting worse.

For those susceptible to back pain. here are some natural pain-relieving strategies. These top practices will help to promote spine health and avoid back pain in the first place. Let’s take a look at these and figure out which works best for you:

1. Exercise to strengthen your spine. Your abdominal muscles help support the back. Work on them to make them strong & healthy.

• Do not engage in activities that will irritate your back.

• Stretch the joints and soft tissues through yoga:

Sitting, standing, or lying down in one place for an extended period of time is not healthy for your back. With simple stretches and yoga, it is easy to relieve the strain of the day. Simply getting up and walking around helps to improve the blood circulation to your back.

An effective way of stretching your back, yoga improves the health of muscles and joints, enhances the distribution of healing nutrients through proper blood circulation, and strengthen the flexibility of the spine. Remember to perform stretches slowly at the beginning and then advance only if you feel comfortable.

• Pay attention to your posture and movements. Avoid prolonged static postures. Don’t slouch while sitting or standing. Be mindful of the way you move, during everyday activities.

• Sleeping with a pillow under the knees:

Sleeping on the back puts pressure on your spine. Elevating your legs slightly with a pillow helps to relieve this pressure. As you sleep on your back, you can cut that pressure by placing a pillow under your knees.

• When lifting heavy packages, remember to bend your knees and keep your back straight. By holding the object close to your body, you will avoid twisting at the waist. If you have knee problems, avoid lifting heavy packages altogether.

• Increasing the calcium and vitamin D intake:

Strong bones help to prevent osteoporosis, one of the most common causes of back pain, particularly for women. To keep the bones strong, consuming plenty of calcium and vitamin D is vital. Let’s figure out the source of calcium and vitamin D in our day dietary foods:

Calcium is present in:

• milk
• yoghurt
• leafy greens

Vitamin D is found in:

• egg yolks
• cheese
• fatty fish

• Watching your weight:

Maintaining a healthy weight or trying to lose weight can put stress on your back. The addition of extra kilos can make back pain worse as it shifts your centre of gravity and puts a strain on your lower back. Staying within your ideal weight range may help to control your back pain.

• Be wary of fitness exercises you find online. If not geared toward the particular problem, they can lead to severe back pain.

1. Quit Smoking:

Research has shown that smokers are four times more likely to have degenerative disk disease or other spine-related problems when compared with non-smokers. A healthy spine keeps the back flexible and prevents the muscles from getting stiff and sore. Nicotine in cigarettes and tobacco products weaken the spinal bones and snatch away the vital nutrients from the spongy disks that cushion the joints. 

The reason why smokers experience back pain is that nicotine restricts the flow of blood to the disks in the spine. This causes the spine to dry out, crack, or even rupture. Smoking also reduces the amount of oxygen in the blood, causing a decrease in nourishment to the muscles and tendons in the back.

Severe back pain cannot be relieved by self-care. It must be evaluated by a health professional for an accurate examination and treatment plan. It’s all about reducing strain, protecting your spine, relieving pressure, and strengthening your muscles. Instilling a few minor changes in your daily habits can help to maintain a healthy and pain-free back for a longer time.