Strains are the most common cause of back pain, and are often caused by overuse or overloading the back muscles. Poor lifting techniques or falling down unexpectedly can pull back muscles. When these muscles become stressed beyond their limits, a sprain occurs, creating inflammation in the area. Inflammation causes pain and also triggers spasms in your back. Back sprains are common among all types of individuals, and can be very debilitating and affect daily activities. There are home remedies that can treat sprains and prevent them from reoccurring. It's important to consult with a doctor before beginning any treatment program.
Heat and Ice
During the first 24 to 48 hours after injuring your back, applying ice can help reduce swelling, pain and muscle spasms. Putting ice onto the area reduces blood flow to the sprained area. Never apply ice directly to the skin; instead wrap the ice in a towel and apply for 10 to15 minutes. After 48 hours, applying heat can warm the sore tissues in the back. Heat therapy increases blood flow and can be used to prepare your body for back stretches.
Exercises
Bed rest can actually delay your recovery after straining your back. By performing light exercises, you can speed healing, increase mobility and relieve tight muscles. Crunches and other abdominal strengthening exercises provide your back with more stability. Exercises such as swimming and stationary bicycling are great aerobic exercises that strengthen your back and don't put extra stress on the area. Yoga is a series of slow movements and stretches that can increase flexibility in your back. Yoga erases the symptoms of a back sprain with body and mind awareness, breathing exercises and deep stretches that bring circulation to the painful areas.
Herbal Remedies
Incorporating pineapple in your diet has shown the ability to get relief from sprains. Pineapple contains bromelain, which is enzyme that quickens the healing process. Cayenne pepper contains capsaicin, which interferes with pain by triggering the release of endorphins. Arnica is an herbal remedy that is very helpful in back sprains and is useful in relieving spasms.
Other Remedies
Some remedies are less exotic than the herbal remedies described above, but often work as well. Aspirin and ibuprofen are standard pain relievers that also relieve swelling. Comfrey oil or cream massaged into the back can also provide relief. You can also try adding a few drops of thyme oil into a bath to help reduce swelling.
Tags: your back, back muscles, blood flow, help reduce, help reduce swelling, reduce swelling
