Many back pain problems can be cured at home. Lower back pain and stiffness generally gets better over time regardless of treatment. With that in mind, there are a number of self-care steps you can take to address your stiff back and make yourself more comfortable.
Lower back pain is a widespread problem, causing more global disability than any other condition. Up to 80 percent of adults will experience low back pain at least once in their lives. Worldwide, years lived with disability caused by low back pain have increased by 54% between 1990 and 2015.
The good thing is there are natural remedies for most of them.
You can cure your back pain at home by implementing these easy 5 steps:
Step 1: Eat an anti-inflammatory diet
Foods that fight inflammation include:
Brightly-colored fruits and vegetables, such as carrots, beets, sweet potatoes, blueberries, oranges, strawberries, and tomatoes
Fatty fish, such as salmon, sardines, and mackerel
Green, leafy vegetables, including spinach, kale, collards, and broccoli
Healthy, monounsaturated fats, such as avocado, olive oil, and canola oil
Nuts, including almonds and walnuts
Seeds, such as chia, sunflower, and pumpkin
Be sure to avoid foods that can promote inflammation, including fast food, processed foods, and foods that are high in saturated fat and refined carbohydrates.
Step 2: Get enough calcium (but not too much)
Calcium is key for strong teeth and bones, and getting enough (along with vitamin D) can relieve back pain caused by conditions that affect bone mass and strength, such as osteoporosis.
Depending on age, most adults should get between 1,000 and 1,200 mg per day of calcium and between 600 and 800 international units of vitamin D per day. Most patients shouldn’t get more than 2,000 mg of calcium a day because too much calcium can cause heart problems and increase the risk of bone fractures.
Calcium-rich foods include:
Canned sardines and salmon with the bones
Dairy, such as plain yogurt, cheese, and milk
Green, leafy vegetables, such as broccoli and bok choy
Soybeans and tofu
Carrying extra weight can significantly strain your back muscles and spine.
Losing weight can be difficult; however, doing so can help control your back pain, prevent the condition from getting worse, and even potentially eliminate the need for pain medication or surgery.
Step 4: Move more
You might be tempted to take a break from all physical activity when your back hurts, but doing so actually can make the pain worse. For many patients, a personalized combination of strength training exercises focused on the core (the abdominal and back muscles), flexibility exercises, and aerobic activity can effectively prevent and control chronic back pain:
Core strength exercises can provide additional support to the lower back, improving posture and reducing strain on the spine.
Flexibility of the muscles and ligaments in the back increases your range of motion and improves back function.
Aerobic exercise can increase blood flow and nutrients to the tissues in the back, speeding up healing and reducing stiffness that can lead to back pain.
Step 5: Watch The Free Video Presentation Here: Click Here To Watch