How to stay motivated when your back is killing you, again, and the day is dragging by? Is there a way to pull yourself up without spending tons of money only to be disappointed again? Those are the questions that many of us ask as we go through our day-to-day. Hoping for a way to hold off the pain and discomfort and limp through yet another week.
According to the American Chiropractic Association:
- Back pain is the most common reason for missed work;
- Almost 80% of people will have a back problem at some point in their life;
- Most cases of back pain are due to mechanical or non-organic issues and are NOT due to serious conditions; and
- Every year, Americans spend at least $50 billion on back pain products!
Back Pain Causes
One of the things that bugs us all out is how random back injuries and back pain happens. You might lift something heavy and end up throwing your back out. Or it could just be a simple twist at the wrong moment. On top of that, there are the “hidden” internal things that also cause back pain, especially lower back pain. Here's a quick list of typical culprits:
- sports injuries
- sprained ligaments
- strained muscles
- ruptured disks
- irritated joints
- kidney stones
- kidney infections
- blood clots
- bone loss
- poor posture
- psychological stress
Severe Risks of Pain Killers
Back pain is one of the leading causes of painkiller addiction for Americans. It's a severe problem that many people are waking up to and saying no. Other “quick and easy” treatments can also lead to more problems. For example, non-steroidal anti-inflammatory drugs, commonly prescribed for back pain, can result in kidney problems, increased blood pressure, digestive tract bleeding, and up to four times (4x) higher risk of heart attack, stroke, and other cardiovascular problems. The worse thing is that these treatments are temporary. The back pain always comes back!
Home Remedies Help
We're going to look at three simple things that you can do in the comfort of your home to relieve your back pain...and make it less likely that you have to deal with back pain again. First, we'll look at simple exercises that you can do to strengthen your core and avoid back problems. Next, we'll look at natural ways to soothe the back pain that you already have, all without spending a dime. Finally, we'll take a quick look at some natural alternatives that help keep you on your feet while avoiding dangerous drugs. If you need immediate relief, learn about these supercharged back pain killing exercises now.
Hold off Back Pain with a Stronger Core
Your core is made up of the muscles in your abs and your back. These muscles support your spine and keep everything working together. If things get out of wack, a simple movement such as bending down to pick up something you dropped, can cause a bad back pain problem. Here are four simple exercises that you can do to keep you core in good shape. You only need 5-10 minutes, and you don't need any equipment.
Reverse Fly – stand up straight, with your feet shoulder-width apart and your knees slightly bent. Lean forward at the waist until your hands can comfortably touch your knees. Now pretend that you're hugging a barrel and let your hands touch (you can form fists if you want). Slowly move your hands apart by bringing your arms back as if you're releasing the barrel. Then bring your hands back together as you again pretend to hug the barrel. The entire movement should take a slow 10-count. Do ten of these.
Bent-over Row – stand up straight, then take a big step forward with your right leg. Bend at the waist and grab your right leg, just above the knee, with a hand on either side of your leg. Now, while resisting, slowly pull your chest towards your leg. Take your time and count to ten while pulling. After you complete the movement, stand up, switch legs, and this time grab and pull towards your left leg. Do ten of these, five per leg.
Super Man – This is one of those exercises that can be a lot of fun once you get it down. And very strengthening too. Lay down on the floor face down. Stretch out your arms in front of you and your legs in back of you and pretend to be superman flying through the sky. Now, all at the same time, lift your arms and your legs off the ground as high as they can go (usually 3-6 inches). Hold for as long as you comfortably can. Then allow your arms and legs to relax back to the ground. Do this as many times as you can, up to ten times.
Natural Back Pain Reduction
Let's quickly look at some ways to reduce back pain and discomfort the natural way.
Cold packs – reduce inflammation and get some localized pain relief by slowing down the nerve impulses that cause the spasms and pain.
Heat – stimulate blood flow bringing healing nutrients to the area, and block out the pain signals being sent to your brain. You can soak, shower, use a hot water bottle, heat wrap, etc. Make yourself feel good!
Massage – can be a great way to work out some of the kinks and soothe away the pain. A weekly massage has been proven to reduce back pain.
Accupuncture – studies have shown that back pain sufferers who get acupuncture report less back pain that those that do not.
Stretching – it has been reported that some types of stretching treat back pain as effectively or more effectively than yoga.
Natural Alternatives that help with Back Pain and Avoid Drugs
After you're all exercised, stretched and massaged out, and you've applied your cold compress and had a good, hot soak, you can do a couple more things to insure a great nights rest.
First, fresh ginger can be a big help. Ginger is a known anti-inflammatory with pain relieving properties. Get some fresh ginger, boil some water, grate some ginger into the water and let it steep. For an extra boost, sprinkle in some cayenne pepper. Add honey and relax over a great cup of ginger tea.
Second, according to Merck, comfrey root ointment has been proven to reduce the intensity of lower back pain by 95% when used daily over a five-day period. So check your local healthfood store, or buy online. But don't use it for more than ten days in a row because it could be toxic. Maybe stick with the ginger!
Back Pain Conclusion
Dealing with back pain is one of those facts of life that most of us eventually bump up against. But we can do things that reduce the likelihood of dealing with crippling back pain. This way we holdoff back pain and don't allow it to take us from our work and our family. Strengthen your core, use heat, cold, massage, and a little pampering, and have a nice mug of spicy ginger tea.
Here are some more quick tips to keep back pain far away: always stretch before working out; avoid slouching while standing or sitting, wear comfortable shoes, and make sure your chairs and car seats have good lumbar support. Here's more information if you're dealing with serious back pain and need good relief now.