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Back pain can strike at any time, leaving you hunched over and reaching for the medicine cabinet. But before you pop pills, consider some natural remedies that can bring fast relief. Simple lifestyle changes and changes in diet can help you keep the bones and muscles in good health and help keep the pain and other common problems at bay. This blog is a compilation of all the best practices that you can adopt and lead a healthy life.
Here are some effective home remedies for back pain you can try to get your back feeling better in no time:
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Heat and Ice Therapy: This classic combo tackles both inflammation and pain. Apply an ice pack (wrapped in a towel) for up to 20 minutes to reduce swelling, especially for acute pain. Then, switch to a heating pad or warm compress to improve blood flow and promote healing in sore muscles.
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Get Moving (Gently): While staying still might seem tempting, light exercise can actually ease back pain. Take a short walk, do some gentle yoga stretches, or try swimming – the low impact is easy on your back.
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Stretch it Out: Tight hamstrings and glutes can contribute to back pain. For back pain relief, incorporate some simple stretches into your day, focusing on lengthening your hamstrings, lower back, and hips. Remember to listen to your body and avoid any stretches that cause pain.
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Pain Relief Power of Plants: Topical pain relief creams containing ingredients like menthol or capsaicin can provide temporary relief.
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Magic of Massage: A relaxing massage can work wonders on tight muscles and ease tension. Ask a partner for a gentle back rub, or consider a self-massage using a tennis ball or foam roller.
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Posture Perfect: Poor posture is a major culprit behind back pain. Focus on sitting up straight with your shoulders back and relaxed. Invest in ergonomic furniture for your workspace, and be mindful of your posture throughout the day.
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Rest and Relaxation: Sometimes the best remedy is simply to rest and allow your body to heal. Get plenty of sleep on a supportive mattress, and avoid activities that aggravate your pain.
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Hydration Matters: Dehydration can contribute to muscle cramps and aches. Ensure you're drinking enough water throughout the day to keep your body functioning optimally.
While these remedies can provide relief, it's important to consult our expert orthopaedic surgeon in Patiala at Manipal Hospitals if your back pain is severe, persistent, or accompanied by other symptoms like numbness or weakness. Early diagnosis and treatment can help prevent future problems. So next time back pain strikes, try these home remedies first. With a little care, you'll be back on your feet and feeling great in no time!
Foods to Include in Diet for Bone and Muscle Health
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Dairy Products: Milk, cheese (paneer), and yoghurt (dahi) are excellent sources of calcium and vitamin D, another important nutrient for bone health.
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Dark, Leafy Greens: Like kale and spinach, their Indian counterparts like methi leaves (fenugreek) and sarsoon ka saag (mustard greens) are all good sources of calcium.
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Ragi (Finger Millet): This millet is a staple in South India and is particularly rich in calcium and readily absorbed by the body.
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Sesame Seeds (Til): A sprinkle of til on your curries or salads adds a nutty flavour and a good amount of calcium.
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Pulses (Dal): A staple in Indian cuisine, lentils and pulses are all good sources of plant-based protein. Moong dal (split green gram), masoor dal (red lentils), and Bengal gram (chana) are all popular choices.
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Fish: Fish curries are popular along the coastal regions of India. They are a great source of lean protein and healthy fats.
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Vitamin D: Sunlight exposure is the best source of Vitamin D. However, during winters or for people with limited sun exposure, incorporating fortified milk and mushrooms (like button mushrooms) can help.
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Vitamin K: Green leafy vegetables like methi leaves and sarsoon ka saag, as mentioned earlier, are also good sources of Vitamin K.
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Magnesium: Nuts and seeds like almonds and cashews are a good source of magnesium.
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Potassium: Fruits like bananas and oranges are a good source of potassium.
Top 5 Exercises to Treat Back Pain
Here are the top 5 exercises for back pain relief on how to get rid of back pain instantly, focusing on a mix of stretches and strengthening exercises:
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Knee to Chest Stretch: This stretch gently loosens your lower back muscles and improves flexibility. Lie on your back with your knees bent and feet flat on the floor. Hug one knee to your chest at a time, hold for a few seconds, and then slowly release. Repeat with the other leg.
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Pelvic Tilts: This exercise strengthens your core muscles, which support your back. Lie on your back with your knees bent and feet flat on the floor. Gently press your lower back into the ground, then tilt your pelvis upward, tightening your abdominal muscles. Hold for a few seconds, then relax and repeat.
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Cat-Cow: This exercise improves mobility and flexibility in your spine. Start on your hands and knees, with shoulders over hands and hips over your knees. As you inhale, arch your back and look up (cow pose). As you exhale, round your back and tuck your chin to your chest (cat pose). Repeat this motion slowly and rhythmically.
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Bird Dog: This exercise strengthens your core and improves spinal stability. Start on your hands and knees, with hands shoulder-width apart and knees hip-width apart. Extend one arm straight out in front of you and the opposite leg straight out behind you, keeping your back flat. Hold for a few seconds, then switch sides.
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Supermans: This exercise strengthens your lower back muscles. Lie on your stomach with your arms and legs extended. Lift your head, chest, arms, and legs slightly off the ground, keeping your back flat. Hold for a few seconds, then relax and repeat.
Note: Avoid any exercise that causes pain. Always consult an expert orthopaedic surgeon in Patiala before starting any new exercise program, especially if you have a history of back pain. These exercises are a general guideline, and a physical therapist or a doctor can create a personalized backache treatment program based on your specific needs.
For best results, incorporate these exercises regularly into your routine, along with other healthy lifestyle practices like maintaining good posture and staying hydrated. Book an appointment with our orthopaedic surgeon in Patiala for personalised spine pain treatment. You can also explore our blog page to read the latest blogs shared by our doctors.
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