Lower back pain: Home remedies, yoga and more!

Everything you need to know about how to keep those pesky back pains gone for good.

If you have ever witnessed a shooting pain in your lower back seemingly without a specific cause, take heart in the fact that you aren’t the only one. Lower back pain is a condition that has afflicted 80% people at some point in their life, but when it doesn’t go away despite remedial measures is when you need to take into consideration the factors in your everyday lifestyle that may be contributing to wear and tear of the lower back muscles. Since information is the first step to recovery, here’s everything you need to know about that nagging back pain that just won’t go away.

Lower back pain can be caused due to a number of reasons; while the more obvious ones are a physical injury or lifting something too heavy, even sitting hunched over your laptop screen all day can exert pressure on the lower back. The problem can be aggravated when sciatica enters the picture, a chronic condition that affects the sciatic nerve along the back. Often caused by inflammation within the body, sciatic pain can radiate from the lower back down till the lower half the body. While expert medical opinion is advised in chronic cases, here are all the treatments that you can consider for long-lasting relief from back pain and sciatica.

How yoga can offer pain relief for sciatica and backaches

Yoga, an ancient discipline with its origins in India, is a mind-body practice that symbolises the union of physical and mental health. Down the ages, people around the world have turned to the wisdom of yoga for a wide array of matters, including relief from chronic pain. If you’ve been looking for a reprieve from back pain and sciatica, here are the yoga poses that can be of help:

Downward-facing dog (Adho Mukha Svanasana)

Beyond just offering relief from pain and soreness in the muscles, this pose helps bring the body back into alignment, thereby helping correct any imbalances. Start by getting on your hands and knees and lift your hips vertically towards the ceiling. Droop your head until your ears are in line with your forearms and hold the pose for a few moments before release.

Child’s pose (Balasana)

If you are looking to target lower back pain specifically, this playful pose will take you back in time to your childhood. In addition to strengthening the spine, it also helps promote flexibility in your hips and thighs. You’ll want to start by getting on your hands and knees and keep your arms extended at both sides. With a deep exhalation, bring your forehead to the floor and allow your torso to be draped between your arms and thighs. With your palms facing downwards, breathe slowly and allow your lower back to relax before gently releasing the pose.

Half moon pose (Ardha Chandrasana)

Those with chronic back pain have found relief with this pose that offers relief in the connective tissue in the lower back. Begin by standing on your yoga mat and gently move your left foot behind. Meanwhile, reach down to the floor with your right hand to provide balance. Breathe deeply while gazing downwards and hold the pose for up to a minute before slowly placing your left foot back on the floor and going back to your starting position.

Home remedies to try for sciatica and back pain

It is a known fact that 90% people with this condition can get better with treatment at home. Whether you are looking to supplement your medical plan with a few quick relief measures or looking for instant relief, allow these homecare measures to assist you on your journey back to health.

Alternate between heat and cold therapy

Who says you can’t have the best of both worlds? Heat and cold therapy both have their place in pain relief, and the good news is that experts believe that cycling between both of them can provide maximum ease from sciatica pain. For optimal results, opt for ice packs for seven days and then for heat treatments after the first week to get the blood flowing and speed up the healing process.

Get up and get moving

It might feel tempting to opt for bed rest to relieve back pain and sciatica, but the key to long-lasting pain relief lies in giving your body the movement and exercise that it needs to heal. However, bear in mind that you opt for gentler forms of exercise and stretching to improve flexibility and strength of the spine. Even a quick walk in your neighbourhood can boost blood flow which, in turn, will accelerate the healing process, so ensure that you move as much as you can and whenever you can.

Spinal manipulation for pain relief from sciatica and backaches

It is a scene that you have seen play out in movies several times: a wunderkind doctor walks in and knows exactly which muscle to press to offer instant relief from back pain. While it may seem like nothing short of a miracle, there is an acute science attached to spinal manipulation that doctors and licensed professionals can execute to offer relief from chronic back pain and sciatica.

So, how does spinal manipulative therapy work exactly?

This technique involves the application of a controlled thrust through a device or bare hands to specific spinal joints to restore its structure and begin the healing process. While it is advisable to visit a chiropractor if you are interested in spinal manipulation, licensed physical therapists can also perform the required treatment to restore health and vitality to your spine.

Now that you know all your options, we hope this helps you decide the best course of action to get holistic and long-lasting relief from back pains and aches of every kind. Above all, remember to maintain a good posture during long hours of work-from-home to retain your spinal integrity and shut the door on potential back problems in the future.