10 tips for effective back pain relief without medication

Eight out of ten French people regularly suffer from low back pain or simply back pain, which are pain in the lumbar and back areas respectively. They can appear after a sports session or a bad posture kept for too long. Especially in these times, when we tend to be more confined to our homes, telecommuting or chillin' on the couch, postures are neglected and undermined, which leads to an increase in back pain. In any case, our backs are stressed on a daily basis and the spine can be forced to defend itself by creating an inflammatory reactione Some people suffer from the same problem if they are in pain, if they feel assaulted or if you repeatedly make inappropriate movements. Some people suffer from chronic back pain, lumbago or arthritis and we will help you get better!

Massages that relieve back pain

Hot stone massages

Hot stone massage - a technique of Native American origin - promotes relaxation, wellbeing and relaxes all the muscles in the back, as well as detoxifying the body . To do this, you need to take care of do not start the massage cold . Increase the temperature of the room to 25 degrees and heat the massage oil in warm water. At the beginning of the session, the back should be prepared with brushing .

Massages with essential oils

For essential oil massages, the recommendations for application remain the same. Consult an aromatherapy specialist or create your own formulas according to your needs and problems . Take a measuring bottle with a pipette and vegetable oils to which you will add your essential oils.

Example of synergy:

  • 1 drop of sweet ginger essential oil (it contains methyl salicylate which is a natural anti-inflammatory with aspirin-like properties ).
  • 4 drops of sweet almond or argan oil

Gently massage up to four times a day. Caution for children and pregnant women. Please consult your doctor before using essential oils.

Massages with CBD-enriched hemp oil

There are also CBD massage oils that not only prevent muscle pain and cramps but also treat rheumatic diseases and relieve contractions and fibromyalgia . Based on hemp seed oil and CBD extract, this product has powerful analgesic, analgesic, relaxing and anti-inflammatory properties.

Rely on harpagophytum

Also known as "devil's claw", this beneficial plant has highly effective anti-inflammatory properties. The World Health Organisation has recognised its effectiveness in terms of relief of muscle and joint pain . It can be used in gel, cream, ampoules or tablets.

Doing daily stretches

Stretching is an excellent practice for back problems as it is based on a series of deep stretches . This promotes flexibility and strengthens the muscles . Don't hesitate to stretch several times a day.

Back and shoulder stretches

Slowly bring your shoulders back. The rib cage is open and the shoulder blades are close together. Then turn your palms outwards and slightly arch your back. Tuck your chin in and keep your gaze straight ahead. Hold this position for three seconds before releasing. Repeat several times.

Lumbar stretching

This exercise effectively relieves lower back pain as well as sciatica . Lie on the floor on a mat and rest your head loosely. You can add a cushion if you wish for extra comfort. Then pull one of your legs with both hands towards your chest until you feel the stretch in the buttock of the resting leg . Hold for about 30 seconds and release. Repeat two more times.

Alternatively, as a variation, you can stand with your feet shoulder-width apart, raising your hands above your head as if to touch the sky or ceiling. Then lean forward with your arms hanging down, hands relaxed and legs straight. To slowly rise, bend your knees and place your hands on them, then slowly rise again. To be performed every morning.

Relieving back pain with heat

Place a hot pack or hot water bottle directly on the area of pain to soothe your back and relax your muscles. Leave it on for fifteen to twenty minutes and repeat up to five times a day if necessary.

As effective as an anti-inflammatory for back pain, heat dilates the blood vessels and reduces tension.

Preparing a hot poultice

Heat is the number one ally against pain. Simply take a cherry stem scarf or neck brace and put it in the microwave. If you don't have one on hand, you can make a green clay poultice and apply it warm to the painful area . And as a last resort, there is always the possibility of making an infusion of blackcurrant leaves to be applied with a damp towel, soaked in the preparation.

This radical grandmother's remedy based on clay has already proven itself more than once! It is also very easy and quick to use. You will need to mix some green clay (about three tablespoons) with water (the equivalent of two tablespoons) to form a paste. Then heat the paste in the oven for a few minutes and soak a cloth with. Apply the hot but not burning poultice to the area that hurts and leave it on for a good hour . Repeat as many times as necessary.

Sitting on a Swiss Ball

Although sudden movements should be avoided when experiencing back pain, it is advisable to avoid any immobilization and the swiss ball is perfect for that.

It effectively allows you to print a slight rotation on the floor with the feet, while immobilising the pelvis and relaxing the paravertebral muscles . This is because it acts as an unstable surface that will force you to use your body to balance and stabilise the ball. The body then activates its natural balance reactions, which activates your muscles and your stabilisation . Perfect !

Taking an Epsom salt bath

Highly mineral, Epsom salt is rich in magnesium and sulphate. It is a natural anti-inflammatory that helps reduce back pain and muscle tension ! To enjoy its benefits, add four tablespoons to your hot bath and bask in it …

Bonus: Getting into yoga

80% of the French population is affected by this disease of the century, namely back pain. Daily stress, bad posture and inappropriate tension are all factors that cause pain. Yoga, an Indian technique, helps to boost lymphatic and blood circulation by promoting relaxation of the body and muscles , This is partly due to the sequence of postures and the careful breathing. Your aches and pains will easily dissipate with this discipline (provided you follow the teacher's instructions!).

Pelin YILDIZ, autrice psycho et voyage
Publié par : Pelin, autrice psychologie, santé et voyage
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