A - Many backpain problems can be cured at home. Lower back pain and stiffness generally gets better over time regardless of treatment. With that in mind, there are a number of self-care steps you can take to address your stiff back and make yourself more comfortable.
I - Experts estimate that up to 80% of the population will experience back pain at some time in their lives. Worldwide, years lived with disability caused by low back pain have increased by 54% between 1990 and 2015.
The good news is there is a universal cures for most back pains.
You can cure your back pain at home by implementing these 4steps:
Most patients with chronic back pain can avoid surgery or pain pills by implementing specific healthy lifestyle choices.
If you deal with back pain, you know it can make you feel miserable. Whether it’s persistent low back pain or spasms, an aching neck, or sciatic nerve pain shooting down your legs, chronic back pain can sideline you from work and your favorite activities.
Unfortunately, back pain is quite common. Eight in 10 people deal with some type of back pain during their lives.
Despite a wealth of research in recent years about how to treat back pain, too many patients still receive unnecessary and often excessive treatment. Instead of being urged to continue to work and stay active, which has been shown to be effective, patients often are told to take time off to rest, referred for scans and surgery, and prescribed painkillers, including opioids.
Fortunately, there are many alternative treatments for back pain, many of which are easy to do at home and affordable, with no doctor’s prescription necessary.
1. Eat an anti-inflammatory diet:
The foods we eat – and how much – can prevent and reverse a host of health conditions, including some types of back pain. Inflammation is your body’s natural response to protect itself from harm and is a known cause of back pain. Studies have suggested that an anti-inflammatory diet can be just as effective at treating back pain as nonsteroidal anti-inflammatory drugs (NSAIDs), such as aspirin or ibuprofen.
Foods that fight inflammation include:
Brightly-colored fruits and vegetables, such as carrots, beets, sweet potatoes, blueberries, oranges, strawberries, and tomatoes
Fatty fish, such as salmon, sardines, and mackerel
Green, leafy vegetables, including spinach, kale, collards, and broccoli
Healthy, monounsaturated fats, such as avocado, olive oil, and canola oil
Nuts, including almonds and walnuts
Seeds, such as chia, sunflower, and pumpkin
2. Get enough calcium (but not too much)
Calcium is key for strong teeth and bones, and getting enough (along with vitamin D) can relieve back pain caused by conditions that affect bone mass and strength, such as osteoporosis.
Depending on age, most adults should get between 1,000 and 1,200 mg per day of calcium and between 600 and 800 international units of vitamin D per day. Most patients shouldn’t get more than 2,000 mg of calcium a day because too much calcium can cause heart problems and increase the risk of bone fractures.
Calcium-rich foods include:
Canned sardines and salmon with the bones
Dairy, such as plain yogurt, cheese, and milk
Green, leafy vegetables, such as broccoli and bok choy
Soybeans and tofu
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