Muscat: The back muscles and spine support much of the body’s weight. A person uses the muscles for everyday movements, including sitting, standing, and walking. 

And as such, these muscles experience a lot of stress daily. As a result, Bank pains are becoming perhaps the most common ailment among adults. Up to 80% of adults experience lower back pain at least once in their lives. With it becoming such a common problem, here are a few home remedies to help ease the pain.

Exercise to get muscles moving

It can be challenging to get up and move when back pain strikes. However, a short walk, aerobics, yoga, water aerobics, swimming, or another low-impact activity can help alleviate back pain and loosen the tense muscles and release endorphins, the brain’s natural pain relievers.

Improve posture

A poor posture can result in lower back pain, and is perhaps the most common cause for back pains today. Therefore, improving one’s posture while sitting or standing can help prevent recurrent back pains.

Use heat and cold

A person can use hot and cold packs to reduce swelling and soothe the pain. Use an ice pack to reduce the inflammation, and a heat pad to soothe the pain.

Massages

A soft tissue massage, like kneading, friction, gliding, vibration, or percussion techniques, can offer short term relief from a back pain. 

Change your shoes

Wearing unstable shoes, high heels, or ill-fitting shoes may result in lower back pain. A 2015 study found a link between wearing high heels for long periods and having back pain. On the other hand, wearing very flat shoes also strains the feet and back.

Switching to comfortably fitted shoes can help to ease lower back pain.

Stretches

Easy stretching exercises, like touching the tires, cobra pose, cat-cow pose, etc. are a great way to alleviate back pains. A person should hold each stretch for 30 seconds or as long as it feels comfortable.