5 Natural Ways to Fight Back Pain and Muscle Tension

Feb 1, 2019 | Blog

Do you know that more than 80 percent of Americans experience low back pain and it costs the United States over $100 billion each year?

Back pain is now a major concern for most people in the United States at some point in their lives. It is also one of the major reasons behind people missing work or visiting the doctor. Chronic back pain relief can come in various forms and it doesn’t always require a prescription.

Here is a list of 5 natural and the most recommended ways to help yourself fight back pain:

1. Chiropractic Care

  • If you are visiting a chiropractor for back pain, then the doctor may use chiropractic signal manipulation to restore joint mobility.

  • The process is simple as it involves the manual application of controlled force to joints that have become restricted by muscle injury, strain, inflammation, and pain.

  • This manipulation has successfully relieved pain and muscle tightness and encouraged healing.

  • Chiropractic for back pain has reduced symptoms and has improved function in patients with

    • chronic low back pain

    • acute low back pain

    • sub-acute low back pain

Recently the results of a clinical trial were published in JAMA Network Open. It showed that chiropractic care, when combined with medical care for back pain, provided greater pain relief and a greater decrease in disability than medical care alone.

The study featured 750 active-duty members of the military which made it one of the largest comparative effectiveness trials between usual medical care and chiropractic care.

2. Massage Therapy

Time and time again, people have reported that massage has helped them relax by easing their chronic pain.

An improvement was noted in 9 out of 10 measurements in a study that involved a 63-year-old man with chronic back pain. The improvement was noted in pain and daily activities.
Out of all the differences that came, the most dramatic was the improvement in his ability to walk.

The patient also reported later that there was a decrease in his pain medication and that he was finally able to ride his bicycle for the first time in ages.

  • Massage therapy may also relieve anxiety and depression that may happen due to chronic pain.

  • And the fact that massage is the best and the most popular natural therapy for pregnant women facing low back pain cannot be ignored.

3. Go for Yoga

Besides exercising your muscles, laughter has the superpower to

  • increase oxygen intake

  • reduce stress

  • encourage production of endorphins

All of the above traits that come with laughter help reduce pain naturally.

  • All around the country you can find laughter yoga programs that are designed to spill some laughter and reduce pain naturally.

  • When you combine deep breathing exercises with laughter exercises, you are availing an option to other exercises that may be difficult or painful.

A research article showed that yoga has reported less functional disability after its intervention. The improvements in pain and function remained for 12-24 weeks after the intervention.

  • Yoga can significantly reduce pain and increase functional ability in chronic back pain patients.

4. Change your sleep position

  • A lot of people report their struggle to sleep soundly during their regular visits to physicians.

  • Try experimenting with different sleep positions.

  • If the aim is to reduce stress on the lower back, then sleeping in a reclining position can be helpful. An adjustable bed can be bought if this helps you.

  • Wedge-shaped cushions are an inexpensive and easy way to see if sleeping in a reclined position can help you or not.

5. Take a long, hot bath

  • Besides getting refreshed, a hot water bath can diminish feelings of depression and pessimism.

  • A hot water bath is a flabbergasting combination of isolation, peace, and comfort.

  • Also, one should never underestimate the soothing effects of a hot bath for easing aches and pains.

  • The muscles relax to allow them to stretch.

  • Bathing two or three hours before going to bed is recommended as you may face issues in falling asleep right afterward.

  • To maximize the relaxation, consider using a bath cushion to support the back while you are in the tub.

Back pain may also many times come as a result of muscle tension. However, muscle tension is not the mother to just back pain.

Extra workout at the gym or sitting at the desk for too long can be the bearer of frustrating muscle pain.
Even a long drive in the car or an injury you took while playing can cause muscle tension. Muscle tension is a major cause for millions of people suffering from stress and anxiety.

Now, we will go through the below 5 methods that aim at helping you relax your muscles and are completely natural.

1. Relax,Stretch and Breathe Deeply

  • Try some simple yoga moves daily. Yoga keeps your mind focused, stretches your muscles and helps to release tense muscles.

  • Some yoga moves and positions before bed at night help to reduce tension and keep muscle lose.

  • Oxygen can serve your body well if you practice deep and full breaths that start from your diaphragm.

  • You can practice by sitting up straight and placing a hand gently on the abdomen. Take a deep breath through the nose and watch as the belly rises. blow air out of your mouth slowly. Repeat these four to five times at different times of the day. This exercise will remove stress and provide a rush of freshly oxygenated blood to the muscles.

  • Another exercise to perform for instant relaxation is one which involves dropping the shoulders.

  • A stressed person tends to carry his/her shoulder high and leaned. This results in shoulder, neck and head tension. Stress is one of the most frequent causes of tension headaches.

  • The exercise will help you feel an immediate sense of relief and your tight muscles to relax.

2. Cannabis oil

  • Experts have time and again suggested that cannabinoids may prove useful in pain modulation. Cannabinoids inhibit neuronal transmission in pain pathways which make cannabis oil a good choice for a natural muscle relaxer.

  • Cannabis Oil can decrease chronic pain and inflammation.

  • It is also sometimes used as a natural fibromyalgia treatment.

3. Essential oils

  • Peppermint oil is one good essential oil with a lot of health benefits.

  • It is an outstanding painkiller and muscle relaxant. It is completely natural. It’s very helpful in calming sore muscles, an aching back and melting away a tension headache.

  • Studies have shown that peppermint oil when applied gives pain-relief benefits in fibromyalgia and myofascial pain syndrome.

  • All you have to do is simply dilute peppermint oil in a carrier oil – like jojoba or coconut and apply to the area of concern.

  • Lemongrass essential oil is helpful in improving blood circulation and can relieve muscle spasms and backaches.

  • Other essential oils like frankincense and cypress essential oils are also good in reducing inflammation and improve circulation.

4. Chiropractic Adjustments

  • This is a drug-free and surgery-free path to heal pain naturally.

  • Some experts in the College of Chiropractic at Life University in Georgia even believe that chiropractic techniques can be even more effective at reducing pain than muscle relaxers.

  • Chiropractors focus on the health of your spine. They see whether it is properly aligned and if there are shifts that help the spine come back into alignment.

  • Chiropractors for back pain and neck pain can help in alleviating the pain you’ve been experiencing by helping you get back to a proper, pain-free alignment.

5. Avoid “Pain Food”

  • Sugar: Sugar is pro-inflammatory and it increases pain in case you are already observing some.

  • Alcohol: Alcohol also worsens inflammation.

  • Caffeine: Caffeine has a property of dehydration and it may increase inflammation. If you are a coffee lover, then limit yourself to no more than one cup of coffee daily. Cut completely if you can.

  • Trans fats: These fats increase inflammation and cause pain.

  • Excess calories: Being overweight results in worsening of back pain.

Chiropractic care is a safe and effective treatment method that reduces pain, inflammation, and damage to the musculoskeletal system. Patients can benefit from chiropractic care because it is non-invasive, non-surgical, and a drug-free option.

Kennedy Health Pain Relief & Wellness Center is the best Medical Weight Loss and chiropractic clinic for back pain that can provide you with a plan to help you overcome the struggles and pitfalls that you may encounter. You can gain successful results you desire.

Kennedy Health Pain Relief & Wellness Center helps you get your act together and deal with your severe health problems. Contact us now to get the best treatment for chronic pains with the help of chiropractor for back pain.