5 Simple Remedies to Help You Get Rid of Back Pain

back pain old woman

If you have ever suffered from back pain, you’re certainly not alone. It is estimated that some 16 million Americans have experienced persistent or chronic back pain, which has upset their daily routines. Healthcare experts are weighing in and offering their favorite, simple remedies to help you get rid of that annoying pain and get back to your regular routine.

Back Pain Is No Joke

Back pain is so common these days that it costs the U.S. economy some $635 billion annually.

Did you know that staying home from work because of back pain is one of the most common reasons used?

It’s no joke because the pain can be excruciating, and those who work a desk job can certainly relate. Back issues can arise from sitting long hours in poorly designed desk chairs that don’t accurately support one’s back. Not only that, you can develop back pain from sleeping in uncomfortable positions, over-exercising, strenuous weight-lifting, and even heavy backpack carrying can cause discomfort.

Here are simple remedies to try:

1. Advil/Aleve

Over-the-counter oral medications are always a good start when back pain erupts, but not all of them can remedy the problem. For example, Tylenol, which contains acetaminophen, is not the ultimate pill to lessen the pain. Doctors advise switching to a pain reliever such as Advil or Aleve because these meds offer anti-inflammatory effects and help you increase your mobility.

One Advil ibuprofen tablet (OTC) contains anywhere from 200 to 400 milligrams and is recommended for those with mild to moderate back pain.

Aleve is made up of naproxen sodium and is indicated for back pain relief all day with two tablets. It can be rough on sensitive stomachs, so it shouldn’t be over-used.

2. Topical Ointment

Here is another popular method for soothing an aching back. Topical formulas can bring relief and help reduce muscle strain. Bengay is one of the most popular, analgesic heat rubs that remains a top drugstore buy.

Products such as Bengay work with formulas that include menthol, methyl salicylate (oil of wintergreen), and capsaicin as active ingredients that offer penetrating pain relief when the ointment is massaged into the sore back. According to the formula, these topical ointments work on the nerve endings to temporarily block the perception of pain, providing relief.

back pain woman spine

3. Stretches For The Back

People don’t usually stretch enough, and you’d be surprised how effective stretching can be for the body in avoiding wear and tear on the back muscles. When you perform certain stretches such as lunges, a knees-to-chest stretch, a figure-four stretch, and others, you can often alleviate pain, improve mobility and range of motion, assume a better posture, and guard yourself against further injury.

If you live in Arizona, for example, a visit to a back and spine specialist in Phoenix is a recommended approach. This highly skilled expert can suggest the right exercise program for you, give you a comprehensive diagnosis and treatment plan for your spine’s condition, and help you take control of your life.

4. Anti-Inflammatory Diet

Even the foods and beverages you consume can affect your back and the condition of your entire body. Nutritionists believe that an anti-inflammatory diet of proper fruits and vegetables can assist you in maintaining a healthy weight and offer your body the right amount of vitamins and nutrients it needs to function at its best.

The following foods have been shown to reduce inflammation include spinach, kale, tomatoes, blueberries, cherries, strawberries, oranges, olive oil, nuts like almonds and walnuts, and fatty fish like salmon, mackerel, tuna, and sardines.

5. Sensible Footwear

When it comes to your body’s alignment, your footwear plays a key role. Think about it. Your feet support the weight of your entire body, so you want to wear shoes that fit your arches, provide good cushioning, and offer support.

Support shoes are also recommended for walking and exercising. High heels and flip-flops should be worn sparingly.

Bottom Line

Back pain can put a limit on your daily lifestyle. The good news is that you have options in trying simple remedies to alleviate the discomfort and heal faster. There are also amazing spine experts ready to help you manage and treat your condition.