Back pain can be attributed to many factors, including strained muscles, injuries, diseases, spinal stenosis, and vertebrae.
Therefore, it’s quite difficult to specifically determine the cause of a back pain, even with the most advanced diagnostic procedures.
While it might be acute and last for over a month, in many cases, the pain disappears spontaneously without any treatment.
In some rare cases, however, the pain becomes chronic and calls for further testing.
Back pain is usually manifested by stiffness in the shoulder or neck, feelings of fatigue, and the head always feels heavy.
These symptoms can be worsened by improper posture as well as carrying heavy things.
Here, we look at how you can ease back pain without using any drugs.
Tips for a Healthy Back
First, you need to exercise regularly in order to maintain a healthy back.
It also worth noting that sitting weakens your waist muscles and can lead to back pain.
If your current mattress is over 5 years old, consider getting a new one.
Namely, mattresses have been proven to improve the life quality and ease pain.
You should also avoid sleeping on your stomach, as it is harmful to your neck and back.
Likewise, you’re advised to have at least a 30-minute walk every day, if you are not a sports person.
This, just like hiking, helps to relax your back muscles.
When lifting heavy things, you should bend your knees and crouch first.
This activates the muscles and thereby ease your lifting.
Back Pain Can Be Transmitted
Shoulders have the joints with the widest range of movements.
Shoulder pain can be occasioned by:
- Fractures bones in the hand
- Stiffly shoulders
- Unstable shoulder joints
Probable Causes of the Spread of Neck Pain
Stretching or damage of the neck region structure, such as muscle, ligament, or tendon, is the most common cause of neck pain.
Neck pain can be either acute or chronic.
Here are some of the risk factors that can result in stretching and cramping of the neck muscles:
- Poor posture during sleep
- Poor posture while sitting
- Long term sitting
- Lack of physical activity
How to Alleviate Pain at Home
Place hot or cold compresses on the affected area and then repeat the procedure every 2-3 hours.
These compresses have been medically confirmed to effectively ease pains.
Exercise your back and neck movements properly daily.
This will significantly ease the pain and strengthen your neck and back muscles. Exercise can also minimize the risk of chronic pain.
Massages are extremely effective when it comes to relaxing the neck and back muscles and reducing the pain.
You can either go to a professional masseur or get a massage from someone close.
You’re also advised to use a memory foam or feather pillow that adapts the shape of your neck and head.
Hard and high pillows can cause the most neck pain, so you should avoid them.
Likewise, you should avoid sleeping sideways as it can result in the curving of the spine.
The pillow should be positioned such that your neck is higher than your head.
Lastly, and most important, manage your stress.
In fact, stress is among the leading causes of stiffness and back pain.
You should practice a lot of relaxation exercises like yoga and meditation.