Overview
Back pain is a common chief complaint seen in hospitals and private clinics.
The prevalence of acute back pain is extremely high with some institutions, such as the National Institute of Neurological Disorders and Stroke (NINDS), reporting that 80% of the general population experiences back pain at a certain point in their lives.
Studies report that most cases of back pain occur in patients aged 30-50.
Scientists attributed this phenomenon to the drastic physiological modifications that the body undergoes during this age.
Unfortunately, the back anatomy is extremely complex, which diversifies the causes of back pain.
According to medical dictionaries, acute lower back pain is defined as pain that lasts from a few days to weeks without surpassing 3 months.
If the pain exceeds 3 months, it becomes chronic back pain.
How to relieve back pain at home
Several methods have been suggested to relieve back pain at home. Here are the top three:
1 – Practice mindfulness
Practicing relaxation techniques, such as yoga, meditation, and aerobic workouts, can all induce the secretion of endorphins, which have potent analgesic properties on the central nervous system. These hormones will also reduce your stress and anxiety.
2 – Exercise
Performing intense exercise routines after injuring you back is not a good idea. However, new recommendations advise against prolonged bed stay.
Instead, you may want to move around to accelerate the healing process.
Perhaps the most effective exercises that reduce the pressure on the back are core workouts. The abdominal muscles alleviate the tension off your back muscles, which decreases the frequency and severity of lumbar strains.
3 – Get better sleep
Sleeping for sufficient hours during the night will improve hormonal balance, restores your energy, and relieves pain.
Conclusion
Back pain is the most common musculoskeletal injury that occurs in regular people and athletes. Unfortunately, the pain associated with this injury could stop athletes from training, hence the need to properly treat it.
If you have more tips that you want to share with us, feel free to do so in the comment section below.