Back pain is a common complaint in adults. Half of all working adults in the United States complain of experiencing back pain. Estimates show that 80% of all adults will experience back pain in life and each year back pain causes 264 million lost workdays. Sufferers spend billions every year in attempts to find relief from their back pain.

 

The treatments for back pain are various. The success of the treatment options varies from person to person. A majority of people who experience back pain will experience another episode of back pain within 2 years. There is no one size fits all cure for back pain, sometimes it is a lifelong disabling condition.

 

1. Hot and Cold Therapy

Heat and cold therapy are a front line treatment for back pain. Heat helps warm up and loosen tight muscles. Cold therapy is great for its ability to heal-n-soothe aching muscles. Cold helps combat pain and inflammation. Together, this combination is one of the most useful remedies to help with back pain.

 

2. Exercise

It's hard to stay moving when you are dealing with back pain. Studies show that maintaining muscle tone, especially in your core, is vital to keeping back pain in check. It is important for back pain sufferers to exercise. Low impact activities that keep moving but don’t jar your back. Exercise helps maintain a healthy weight. A healthy weight may ease back pain and can prevent extra aggravation.

 

Yoga can be a great form of exercise to help with back pain. Yoga not only helps aid in posture and core strength that helps combat bad posture, which can add to back pain, it also helps cope with the stress of pain. Poses which have shown to help back pain include the cat-cow, downward facing dog, and the cobra pose.

 

Aquatic therapy can be a great low impact option for exercise for those suffering from back pain. Aquatic exercise can stretch and strengthen muscles. Aqua aerobics is one of the best exercises for people suffering from back pain.

 

Walking can be a good option for those suffering from back pain to stay active. It’s a low impact way to burn calories that in moderation may not cause additional back strain. Exercise is important to maintain a healthy weight. It is also crucial in maintaining muscle tone. From yoga, aquatic therapy, or walking, there are options for people suffering from back pain. Adding exercise to your daily routine will help remedy back pain.

 

3. Diet

Eat healthy to maintain a normal weight. Being overweight causes an increased risk of back pain. Excess pounds lead to increased inflammation and risk of lower back pain.

 

Besides maintaining a healthy weight, certain foods can lead to inflammation. Fried food can add to inflammation and help contribute to obesity. To help avoid back pain, avoid eating foods that lead to obesity and inflammation.

 

Eating foods high in omega-3 fatty acids can help back pack. Certain types of fish, such as sardines and salmon, are high in omega 3. Flax is another good source of omega-3 fatty acids. This essential fatty acid interferes with the production of inflammation and helps prevent back pain.

 

Foods high in vitamin D are also helpful in helping back pain. Being low in this vitamin can cause backache as a symptom. Vitamin D is found in the same fish high in omega-3’s such as salmon. Beef liver is another good source of vitamin D. Foods such as cereal, soy milk, and dairy products are fortified with this important nutrient. A diet rich in this vitamin is also important because it aids in the absorption of calcium, which helps keep bones including the spine strong. 

 

Supplements can pick up where healthy eating can’t quite do the trick. Supplements that contain omega-3 fatty acids are popular for aiding in the relief of back pain. Other supplements that have shown promise include turmeric, this inflammation fighter is popular in traditional Chinese and Indian medicine. Vitamin D is also a popular supplement, as is calcium. Adding these supplements to a daily routine can help remedy back pain. 

 

4. Alternative Therapies

Acupuncture and massage are two lesser known therapies used to remedy back pain. Both practices have been around for thousands of years. In acupuncture, needles are used to aid in relief. With massage, the muscles and tissues of the spine get manipulated and rubbed to help relieve tense muscles. Both acupuncture and massage are useful in helping to remedy back pain.

 

Back pain is a leader in lost productivity in the United States. Billions of dollars get spent each year by people desperate to remedy their back pain. No one treatment can help all back pain, but most people can find some level of relief from their back pain with the correct approach.

Author's Bio: 

Jeremy loves writing about all things self-improvement and avidly strives to learn more about all thing finances, education, and tech.