Back pain is one of the most common problems worldwide. Back pain alone accounts for 40% of sickness absence in the NHS and overall it costs £10 billion for the UK economy.
So much so that, according to large studies, at least 80% of the population suffers from back pain at some time in their lives. In fact, it is the first cause of absence from work in almost the entire world, which is associated with a heavier economic burden.
Most people seek to eliminate this problem with medicines, expensive consultations with specialist doctors, physiotherapies, etc. which often does not work.
Studies from the University of Sydney (Australia) stated there are currently no simple analgesics that provide “real” relief for back pain, which means that even a placebo could have the same effect.
There are other natural techniques, without the use of medications or surgical interventions, designed to improve your pain, and here are some of them.
Overcoming Back Pain without Medication:
Take care of your posture
The posture can help to reduce the load on your back, as well as to increase it, so we must take care of our way of standing. Stand up straight, take out your chest a little and throw your shoulders back. To pick something up, bend your knees but keep your back straight.
In this way, we stretch and return to “normal” our column’s position. In fact, in major back injuries, breathing exercises are essential. Deep breathing reduces back pain and creates well-being,” advises Dr. Kenneth Hansrah, an orthopedic surgeon from New York.
According to Christina Geithner of the American College of Sports Medicine (ACSM), stress is a common problem in modern society that we must learn to control because of its impact on the back.
This condition increases the tension in our muscles, generating knots and spams, which we must treat one by one.
Exercise Every Day
By strengthening the trunk and joints, pain is combated. In fact, even doing yoga always falls under the recommendations of specialists.
The American College of Sports Medicine reports that you only need 10 minutes a day to perform simple exercises such as neck stretches and side-to-side, up-and-down, and ear-to-shoulder movements.
Compresses: hot or cold?
Hot compresses are ideal and necessary, as is warming-up. At least 48 hours after the injury you can use it to increase blood flow and muscle elasticity.
Cold compresses are used in the first 48 hours to reduce inflammation and pain resulting from a direct injury.
Control your weight
Maintain proper nutrition and diet to reduce and prevent excess weight, especially fat around the waist, which puts the lumbar muscles to the test. A daily diet rich in calcium, phosphorus and vitamin D helps promote new bone growth. Source NIH.
Get plenty of rest
Sleeping between 6 and 8 hours a day is a necessity in a society with so much physical and mental exhaustion. However, you must use the correct posture: sleep on your side to reduce the curve of your back and always rest on a firm surface. (NIH).
Alleviating our pain is naturally possible, without the need for any drugs or expensive therapies. Medications are often powerful allies; however, this is not the case.