The Back Pain muscles play multiple roles in movement and overall body balance, including torso structural support, limb movement and coordination, and spinal twist. Unfortunately, recent health statistics show that 39% of American adults experience back pain.
Backache may result from muscle overexertion, incorrect muscle use, illness, injury, or sedentary lifestyles. Second, backache intensity may range from mild discomfort to debilitating pain that hampers the ability to perform daily tasks.
Although chronic back pain cases require medical intervention, you can apply accessible home remedies for back pain management. Below are six non-invasive oral remedies and lifestyle adjustments to tackle back pain at home.
CBD oil is a carrier oil, particularly hempseed and MCT oil, enriched with CBD extract. Cannabidiol, popularly known as CBD, is the primary non-psychoactive compound in the cannabis plant. The cannabinoid is a popular elixir for its purported therapeutic benefits for multiple health conditions, including pain.
However, pain relief is among CBD’s proven benefits. According to one animal study review on CBD’s properties, the cannabinoid exerted analgesia or pain relief in all studies when administered through various routes, including oral and topical.
CBD’s mechanism of action in exerting pain relief entails stimulating the body’s endocannabinoid system (ECS). The ECS is an elaborate body signaling system that modulates multiple body systems to maintain a balance ideal for optimum cell and enzyme action.
According to one study, CBD’s action on the ECS’s receptors affects the nociceptive transmission, blocking pain signals from reaching the brain. Second, the cannabinoid exerts anti-inflammatory properties, reducing the volume of pro-inflammatory agents. Back pain could result from inflammation along joints and the spinal cord.
Therefore, CBD oil is an effective remedy for back pain from mechanical causes like muscle exertion and inflammation causes. As earlier stated, CBD oil analgesic properties do not vary with the administration method.
So you can administer it orally, topically, or use a combination of oral and topical administration routes to alleviate backache. However, while CBD is a tolerable remedy, large doses can cause discomfort, so start low and reduce the dosage while treating back pain.
Adopt Good Posture but Avoid Extended Periods Of Static Posture
Unsupported posture positions like a hunched back, swayback (spine pushed forward), and “text neck/tech neck” cause spinal misalignments that can cause back pain. While joint misalignment may seem cosmetic, it has a dire effect on the musculoskeletal system, accelerating abnormal joint wear and tear. Incorrect posture also increases the pressure on the spinal ligament and overworked your muscles.
According to one expert review, a healthy spine has three natural curves, and a good posture helps retain the spine’s natural curvature. Additionally, correct posture eliminates back muscle overexertion.
Therefore, always maintain good standing or sitting posture, including ensuring your head aligns with your torso. Ergonomic accessories like a lumbar support pillow can help maintain good posture.
Static stretches relieve muscle tension and soreness by extending your muscles. Additionally, one study shows that stretching improves circulation to the back muscles, nourishing damaged muscle cells and accelerating healing.
Moreover, stretching and posture go hand-in-hand because you should stretch every 30-45 minutes assuming a prolonged static posture, like sitting in the office. Such daily mini stretches help prevent muscle pain.
However, experts recommend adopting a stretching routine because stretching 2-3 times weekly prevents the muscle strain that causes back pain. Stretching exercises like the upper back and other stretching postures focus on the tendons and strengthen your back muscles.
Movement induces pain relief, and physical exercise is the most influential body movement for back pain. According to one literature review, physical exercise lowers the body’s sensitivity to pain perception by releasing endorphins or feel-good hormones.
However, one expert review recommends abdominal or core exercises for alleviating back pain. According to the study, core muscles constitute the spine’s front anchor support, and weak core muscles force back muscles to work harder to maintain the spine’s curvature.
Therefore, add core exercises like planks, crunches, bird dogs, and bridges to strengthen your core. However, consult a physiotherapist to avoid causing further back muscle damage.
An unhealthy diet could be a primary cause of back pain. Diet affects back muscles in the following two ways.
First, loaded foods with a high added sugar content, highly refined carbs, gluten, and saturated fats cause weight gain that could lead to being overweight. One study posits that being overweight enhances lumbar lordosis (swayback), exerting additional pressure on the back muscles to support the spine.
Second, the unhealthy foods above also trigger or aggravate inflammation-related back pain. However, adopting a balanced diet rich in anti-inflammatory foods can help tackle inflammation and help you maintain a healthy body weight, preventing strain on the back muscles.
Proper Sleep Hygiene
Sleep has therapeutic properties, including increasing your body’s pain tolerance and promoting healing. Therefore, plan to get enough sleep (at least seven hours per night) by creating a regular sleep routine.
You can use sleep remedies like melatonin and recommended essential oils, including CBD. Also, consult a sleep expert on how to use pillows to enhance spinal support while sleeping.
The simple lifestyle adjustments above require minimal expertise yet effectively alleviate back pain. Therefore, consider adopting one or a combination of the home remedies above to relieve back pain. However, consult a doctor if the back pain persists or if you have a prior chronic pain diagnosis.
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