What is Backache?: Back Pain Causes and Home Remedies

Back pain, also referred to as backache, is a common condition that affects people worldwide. It can occur in several areas of the back, including the lower back, middle back, and upper back.

There are several causes for back pain and of course, substantial home remedies are also available for relief.

Back Pain Causes

Back pain is not necessarily related to an underlying condition. It can be caused by:

• Injury
• Strained muscles
• Standing or even sitting for unusually long periods
• Pregnancy

 Few home remedies for back pain

Several home remedies can indeed help relieve back pain, including stretching and also exercise, heat as well as cold packs, changing footwear, having a massage, and applying arnica.

1. Exercise to get muscles moving

A short walk, aerobics, yoga, water aerobics, swimming, or another low-impact activity can help get rid of back pain.

Daily exercise including strength training cum stretching to help keep muscles flexible and also strong is a good idea.

Regular exercise can prevent future back pain episodes that are due to tight muscles.

2. Improve posture

Poor posture can cause nonspecific lower back pain. What helps?

• Yoga: Yoga improves mobility and decreases pain resulting in better mental and physical function.
• Pilates: Reference to six basic principles, like centering or tightening the torso muscles, managing posture, concentration, precision, flow, and also breathing is involved.
• Tai chi: This traditional Chinese exercise can indeed help reduce pain and also improve function.
• Core stability exercises: These exercises the coordination and activation of torso muscles and reduce pain, tension, and muscle spasms, while improving torso stiffness.
• Aerobic exercise: Regular aerobic exercise improves physical function, muscle endurance, pain, and also mental health.
• Walking or running: These are cost-effective ways to better health and strengthen muscles.
• Swimming:  Swimming helps strengthen the back, as the water supports muscles. Cycling is also useful for lower back pain.

More tips to improve posture:

• Consider posture when sitting, standing, or walking: A person needs to lift the head and pull the shoulders back, rather than slumping forward to tighten abdominal muscles.
• Avoiding repetitive postures: Lifting heavy items or even sitting for long periods can cause back pain.
• Standing correctly: Distributing weight on both sides of the body rather than leaning on one leg and on the other side.

3. Use heat and cold

A person can also use hot as well as cold packs in order to reduce swelling and soothe the pain.

Ice packs can be used directly after an injury to the back to reduce inflammation.

A heat pad can soothe an achy back, and increase blood flow, thus enabling healing. If a heating pad is not available, the person can use a hot water bottle or heat a cloth bag of uncooked rice in the microwave.

4. Stretch

Touching the toes: Apart from stretching the hamstrings, and bending forward in order to reach the toes the back pain is less so it helps loosen the muscles in the lower back.

Cobra Pose: Lying on the stomach, with hands face down beside the shoulders, a person needs to gently lift the chest for the top of their head to point toward the ceiling.

Cat-Cow Pose: Beginning on one’s hands and knees, a person needs to slowly alternate between arching the back toward the ceiling and also dipping it toward the floor.

Child’s Pose: Sitting on one’s heels with knees hip-width apart, a person needs to lean forward to place his or her head on the floor, stretching arms out in front of one’s head.

5. Apply a pain-relief cream

A variety of pain-relief creams that can indeed provide little relief from back pain are available in pharmacies and also online.

Pain-relief creams contain menthol with a cooling effect and are useful for temporary relief from dull back pain.

Conclusion

Back pain causes need to be addressed in order to get relief from back pain.