Chichip Enterprise Blog 7 Simple Tips for Natural Relief of Back Pain

How to relieve back pain? Whether it's brought on by strenuous activity or just a poor night of sleep, the fact remains that 80% of Americans will suffer from a back problem at some point in their life. Such pains can manifest as anything from a minor ache to the feeling of being stabbed in the back with a hot poker - and no point of this possible pain spectrum is pleasant.Most people don't need to be told to take their back pain seriously. The experience itself is usually enough to make that clear. That being said, it's crucial to remember that all back pain should be addressed as soon as possible. "Early intervention can help prevent a chronic problem from developing and obviate the need for medication and surgery," says Mary Ann Wilmarth, DPT, a spokeswoman for the American Physical Therapy Association and chief of physical therapy at Harvard University.So what can you do to alleviate back pain when it hits? Here are seven tips that are not only effective, but all-natural:1. Stay activeWhile you might want to combat your back pain by running a marathon, simple exercises such as walking can actually help. Walking around forces you to stand erect and assume a neutral, upright position. This takes stress off your back that can be caused by sitting or laying down (for this reason, you shouldn't spend a lot of time in bed, either.) Be sure to avoid activities that will put your back at risk, such as anything that requires repeated bending or lower back movement.2. Check your postureThe second tip on how to relieve back pain is posture. Although pain can appear after a specific activity - such as a hard workout at the gym - risk factors often accumulate for years prior to the event. Imagine your back health as a rubber band that's constantly being stretched; with enough of that pressure, it will eventually snap and back pain will follow. One of the primary things that will cause your metaphorical rubber band to stretch is bad posture. Make sure to monitor your own posture, keeping the proper curvature to your lower back will cut the amount of strain by as much as half.3. Use an acupressure matHow to reduce back pain with acupressure? You can use an acupressure mat. These mats are often called "spike mats" due to their interesting appearance. The soft surface is covered with thousands of little acupressure "spikes," which isn't nearly as ominous as it might sound. The blunt spikes are typically made from ABS plastic, and they're designed to stimulate pressure points that release oxytocin and endorphins, both of which are the body's natural pain relief and happiness hormones.4. Try meditation or yogaWhether it's upper back pain, middle back pain or lower back ache, you can outsmart physical pain by inducing a relaxation response. Try meditation, deep breathing, or yoga. There's an additional benefit to turning to yoga or tai chi for relaxation: these activities also improve flexibility. Tension and tightness contribute to back pain, so any measures you can take to stretch and condition your back and core will benefit you in the long run.5. Lose your back braceSometimes our first reaction to pain or strain is to bolster the affected area with a brace. While back braces are great - often critical - for strenuous activities like heavy lifting, continual use can lead to the muscles being weakened from misuse. This makes things worse in the long run, so try to limit the use of a back brace to 15 minutes at a time.6. Modify your sleep habitsThere are few things that can contribute to chronic back pain quite like a bad mattress. It's important to make sure your sleep surface is properly suited to your body - a sometimes lengthy process of trial and error. Make no mistake; back support is critical, and a thorough mattress shopping experience will yield worthwhile results. Your favorite sleeping position can also contribute to back pain, but you can combat the issue with strategically-placed pillows. If you sleep on your back, try placing pillows beneath your knees. If you sleep on your side, a pillow between your legs will help keep your spine in alignment. Sleeping on your stomach is generally not advised, as it places a good deal of stress on the neck and back.7. Use ice and heatIce packs and heating pads are a tried and true means of finding relief. Always be sure to protect your skin from extreme temperatures (wrap cold packs in towels and don't fall asleep on a heating pad.) It's difficult to recommend whether heat or cold is better for pain, so most specialists will tell you to use whatever offers you the most comfort. Note: Most doctors will recommend applying ice for the first day or two after a back injury, then switching to heat as needed.All of the above methods have proven effective for those suffering from back pain, but not every method works for every body. If your back pain won't go away, or gets noticeably worse over time, then don't hesitate to consult a specialist or your physician.