You try to stand up and suddenly you’re seized with a back spasm. Or maybe instead of bouncing out of bed in the morning you roll out, hunched over, hand clutching your achy back.
Sound familiar? For 31 million Americans these scenarios probably seem all too familiar. And no matter if it’s a sudden tweak or a long term issue back pain is sure to ruin your day.
Get ahead of the hurt, and save your day, using powerful, proven remedies for back pain that don’t come with dangerous side effects.
This enzyme, found in pineapples, improves blood flow and slashes swelling, both of which can help reduce back pain. The key to using bromelain successfully is the dose and the timing. When you start experiencing back pain, experts recommend taking 1200 to 2400 MCUs, three to four times per day. Be sure to take them on an empty stomach—at least an hour after meals—for them to be the most effective.
Believe it or not, capsaicin—the active component in chili peppers—makes a terrific topical pain reliever. Capsaicin works by stimulating your body to pump out an excess of a compound called substance P that communicates pain between your nerves. This temporarily depletes your supply of substance P, leaving behind soothing pain relief. If you’re a first time user be prepared for a bit of minor pain from the heat at first, but it will quickly subside and will often be less noticeable with later uses.
If capsaicin is just a little too intense for you, consider comfrey instead. According to a 2009 study published in the British Journal of Sports Medicine, ointment made from comfrey root reduced back pain intensity by a whopping 95 percent after just five days of use. You’ll find comfrey creams, salves and ointments in drug stores and online.
4. Gentle exercise:
We know, the idea of moving more when your back hurts is a tough pill to swallow. But trust us, it really will help. Just make sure you’re moving the right way. Now’s NOT the time for high intensity interval training, heavy weight lifting or a fast-paced Zumba class. Instead, try something like gentle stretching, tai chi, walking or light water aerobics.
You may have heard of MSM before in a discussion about joint health. But it turns out the organic sulfur compound, which is known to decrease inflammation and increase flexibility, may help relieve back pain too. Experts say MSM can help block the transmission of pain signals along your nerve fibers, relieving muscle spasms and back pain. A typical dosage is 2,000 to 4,000 mg per day.
Painful, tense and achy back muscles may have just met their match in magnesium. One of this multitasking mineral’s many roles in the body is to relax contracted muscles, which can bring quick relief from back pain. Experts recommend 400 to 500 mg per day to help reduce stress, relax muscles and ease your pain. If you experience any bowel issues simply lower your dosage a bit.
The same properties that make Valerian a terrific sleep aid make it great for easing back pain too. Valerian is a natural sedative that can help relax tight back muscles and ward off muscle spasms. A typical recommended dosage is 250 mg four times a day until the pain has subsided.
For powerful, safe back pain relief you can count on, without suffering from drug side effects, give one of these seven proven remedies a try.