Lower back pain is a common problem, which can often be caused by poor posture, lifting heavy objects or sitting for long periods of time. Ignoring this pain can take a serious form. But there is no need to worry, you can get relief from this problem by adopting some easy and home remedies. Let us know about some such effective remedies.
1. hot and cold compress
Hot and cold compresses provide instant relief from back pain.
- Hot fomentation: Place a hot water bag on the painful area for 15-20 minutes. It relaxes the muscles.
- Cold compress: Wrap ice cubes in a towel and apply it on the painful area. It helps in reducing swelling.
2. do light stretching
Stretching is very important to reduce back pain.
- Cat-Cow Stretch: Come in a quadruped position and move your back up and down.
- Child's Pose: Sitting on your knees, extend your hands forward and stretch your back.
- This exercise makes the muscles strong and flexible.
3. Massage with coconut or mustard oil
Coconut or mustard oil has anti-inflammatory properties.
- Take lukewarm oil and massage it on the lower back.
- Repeat this process once a day. It reduces pain by increasing blood flow to the muscles.
4. drink turmeric milk
Turmeric contains an element called curcumin, which is helpful in reducing inflammation.
- Mix half a teaspoon of turmeric in a glass of warm milk and drink it before sleeping at night.
- This remedy reduces internal swelling and provides relief from pain.
5. Yoga and Meditation
Yoga and meditation help in keeping the body balanced and stress free.
- Bhujangasana: Lie on your stomach and lift your upper body.
- Shalabhasana: Lie on your stomach and lift your legs and chest together.
- Back pain can be reduced by doing regular yoga.
6. use ginger
Ginger has natural pain relieving properties.
- Boil ginger pieces in water, filter it and mix it with honey and drink.
- Make ginger paste and apply it on the painful area.
7. adopt correct posture
Wrong posture is the main cause of back pain.
- Keep your spine straight while sitting.
- When getting up, bend your knees instead of bending.
8. rest and get enough sleep
It is very important to give rest to the body.
- Get 7-8 hours of sleep and use the right mattress for sleeping.
- Avoid taking too much stress.
precautions
- If there is persistent pain, consult a doctor.
- Avoid lifting heavy weights.
By adopting these home remedies you can get relief from lower back pain. This problem can be overcome with regular exercise and right lifestyle.
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