Considering that an estimated 619 million people suffer from back pain at any given time, discovering remedies for organic back pain is becoming more important than ever.
Back pain can seriously impact our daily lives, and while some may turn to painkillers as a treatment for back pain relief, these often come with unwanted side effects or long-term consequences.
This is why more and more people are turning to natural and organic solutions to alleviate their back pain.
In this blog post, we will explore the 10 ways you can achieve organic pain relief and take back control of your life.
But before we get into the solutions, we must first understand why you're experiencing back pain.
What causes back pain?
Understanding the cause of your back pain is the first step towards developing an effective relief strategy.
Back pain is commonly caused by a variety of factors. These common causes can range from muscular strain due to heavy physical work, poor posture, or excessive sedentary behaviour, to more complex conditions such as spinal stenosis.
Emotional stress and tension can also exacerbate back pain, creating a vicious cycle of discomfort.
Upper back pain is often attributed to a combination of poor posture, muscle overuse, and strain from prolonged periods of sitting, especially with incorrect ergonomics, but can also stem from more serious conditions such as herniated discs or osteoporosis.
What's more, certain lifestyle factors, such as obesity, smoking, and lack of regular exercise, are also identified as contributing factors to back pain.
Top 10 organic back pain remedies
1. Heat therapy
Heat therapy is a simple yet effective organic remedy for back pain, often recommended by healthcare professionals.
It’s a scientifically-backed method that works by dilating the blood vessels of the muscles surrounding the spine, increasing the flow of oxygen and nutrients to these muscles, helping to heal the damaged tissue causing the pain.
Heat stimulates your skin's sensory receptors, which in turn decreases the transmission of pain signals to the brain and provides immediate organic pain relief.
Heat therapy can be applied in various forms, such as hot baths, heat pads, warm gel packs or even a hot water bottle.
Innovative heat therapy devices, like the Rhia Nano, are designed to provide targeted heat therapy to specific areas of the back using its patented heat plate, allowing for a more personalised and effective treatment.
2. Percussion therapy
Percussion therapy is a scientifically proven and highly effective organic treatment for back pain.
This therapy involves the use of a handheld device that delivers rapid, concentrated pressure pulses deep into the tissues of the back.
These pulses enhance blood circulation, stimulating cellular repair and growth, thus promoting the natural healing of the muscles.
Furthermore, the pulses help to break down any scar tissue, reducing inflammation and alleviating pain.
The rhythmic pressure applied by the device also serves to relax tight muscles and reduce muscle spasms, offering immediate relief.
Using a massage gun for lower back pain is a sustainable and effective way to incorporate percussion therapy into your daily routine, targeting specific areas of the back and providing long-term relief from chronic pain.
3. Gently stretch your joints
If the recent yoga boom has taught us anything, it's that gently stretching our joints can really improve our well-being.
In addition to overall improved health and well-being, stretching exercises can play a key part in the prevention and relief of back pain.
Practising gentle yoga techniques can help with realignment, easing tension and pressure on the spine.
It also helps to improve blood circulation and oxygen flow to the muscles of the back, making it an effective organic remedy for back pain.
However, if your injury is chronic or acute it may be best to skip this back pain remedy and rest up.
4. Improve your sleep schedule
Speaking of resting, that's the next natural pain relief strategy on our list.
The power of a good night's sleep cannot be understated. Proper rest allows the body to heal and rejuvenate, reducing inflammation and promoting muscle relaxation.
For those experiencing back pain, it is recommended to sleep on a medium-firm mattress that supports the natural curvature of the spine.
Additionally, using supportive pillows for your head and between your knees can also help alleviate pressure on the spine while sleeping.
5. Anti-inflammatory drinks
Staying hydrated is important for muscle recovery, but sometimes you might just want to spice things up a little.
Certain anti-inflammatory drinks, such as milk, tart cherry juice or ginger-green tea, all work as natural and organic anti-inflammatories, helping to reduce swelling and pain in the back.
Ginger tea, for example, contains anti-inflammatory compounds called gingerols which have been found to be effective in managing chronic pain conditions.
6. Acupuncture
Acupuncture is an ancient Chinese holistic therapy that has been used for centuries to treat various ailments, including back pain. This treatment involves inserting thin needles into specific points on the body, known as acupoints.
The underlying theory is that these acupoints correspond to different areas of the body, and stimulating them can help to rebalance the body’s energy, or 'Qi'.
In terms of back pain relief, acupuncture is thought to reduce pain by stimulating the nervous system to release endorphins, the body's natural painkillers, and by altering pain processing in the brain and spinal cord.
Clinical studies have shown that acupuncture can be an effective method for relieving chronic back pain, making it a viable organic remedy for those seeking non-pharmacological treatments.
7. Avoid staying in the same position for too long
Remaining static in the same position for prolonged periods can exacerbate back pain, as it puts sustained pressure on the spine and can lead to muscle imbalances.
It's therefore beneficial to regularly adjust your posture and maintain mobility throughout the day. This advice is particularly pertinent for those who work in desk jobs, where the tendency to sit in a single position for extended periods is common.
Try to take regular breaks, preferably every 30 minutes, to stand, stretch, or walk around.
This not only promotes good posture and alleviates tension in the back muscles, but also enhances blood circulation, which can aid in healing.
This is a simple and organic remedy to mitigate back pain and promote overall spinal health.
8. Cold therapy
Cold therapy, also known as cryotherapy, is another effective and organic method for alleviating back pain.
The application of cold to the affected area can help to numb pain, reduce inflammation, and constrict blood vessels, thereby limiting blood flow to the area and reducing swelling.
This can be particularly beneficial in the acute phase of an injury when inflammation is typically at its peak.
Cold therapy can be administered in various ways, such as with ice packs, cooling sprays, or even a bag of frozen peas.
The key is to protect the skin with a cloth or towel and apply the cold therapy in intervals, typically 15 to 20 minutes every 2 to 3 hours.
Regular application can provide significant relief from back pain, promoting healing in a natural and non-invasive manner.
9. Practice mindfulness and meditation
Practising mindfulness and meditation can organically alleviate back pain by encouraging mental relaxation and reducing stress.
These techniques involve focusing on your breath, acknowledging and releasing negative thoughts, and progressively relaxing your body. This mental tranquillity translates to physical relaxation, helping to ease muscle tension in the back.
Additionally, mindfulness helps to enhance your awareness of your body, making you more likely to notice and correct poor posture or movement habits that may contribute to back pain.
Numerous scientific studies affirm the effectiveness of mindfulness and meditation in managing chronic pain conditions, positioning them as an organic and holistic approach to back pain relief.
However, it’s recommended to use this mindfulness therapy alongside other proven methods, such as acupuncture and exercise.
10. Consider implementing a vitamin D3 supplement into your diet
Vitamin D3, often touted as the 'sunshine vitamin', plays an integral role in promoting bone health, as it aids in the absorption of calcium and phosphorus, two minerals essential for bone strength.
There is an established link between Vitamin D deficiency and chronic low-back pain, hence supplementing with D3 can organically help to alleviate this discomfort.
Vitamin D3 supplements can help to reduce inflammation, a common cause of back pain, whilst also contributing to bone density and muscle function.
This can be especially beneficial for those with limited exposure to sunlight or specific dietary restrictions.
However, it's important to consult with a healthcare professional before starting any new supplement regimen to ensure it's safe and suitable for your individual needs.
Take care when managing pain
While these organic back pain relief solutions may be effective, it's essential to remember that every person's body is different and may respond differently to various treatments.
If you're experiencing chronic or acute muscle pain, you should talk to your doctor or a medical professional before trying any of the organic remedies listed above.
Remember, managing back pain is often a combination of various approaches, and what works for one person may not work for another.
It's crucial to take care of your body and listen to its needs in order to find the most effective pain management plan for you.
So, stay active, eat well, and don't hesitate to seek professional advice when necessary. With a little trial and error, you'll soon be on your way to finding relief from back pain the organic way!
