Do you dread getting up in the morning? Do you have trouble sleeping to the point where you can't maintain a steady job? Back pain is a real handicap in everyday life for millions of Canadians. Here are 7 natural solutions to relieve your back pain. Incorporating good practices into your daily routine can improve your condition and reduce or add benefit to your recommended medical treatment.
1. Beverages with anti-inflammatory properties
Regular consumption of antioxidant and anti-inflammatory foods promotes the accumulation of these compounds in your blood. Over time, these can reduce your body's inflammatory reactions. To benefit from natural supplements that may help reduce your back pain, add one or two of the beverages suggested below to your dietary routine.
Chaga
This superb mushroom comes from Canada's boreal forests. It is often found on dead birch trees. Ideal for boosting the immune system, chaga is also a powerful natural anti-inflammatory. It is of particular interest to those seeking relief from chronic diseases (arthritis and osteoarthritis).
This mushroom can be consumed as a powder, tablet, mother tincture or freshly brewed. Some people even replace their morning coffee with chaga and a spoonful of honey - it's really delicious!
Turmeric
Turmeric is a root from the ginger family, with antioxidant, anti-arthritic and anti-inflammatory properties. When consumed daily, turmeric can help relieve rheumatism, aches and pains and backaches.
Quick turmeric milk recipe
Mix ½ teaspoon turmeric into a glass of hot milk. You can add a little pepper, another ingredient renowned for its powerful pain-relieving and anti-inflammatory properties. For a slightly sweeter taste, opt for honey or maple syrup instead. If you have trouble sleeping because of back pain, we suggest you consume this drink in the evening before going to bed.
Recipe for turmeric paste to keep for two weeks
4 tablespoons turmeric powder
3 tablespoons organic coconut oil
1 good pinch ground black pepper
A little honey or maple syrup (optional)
120mL water
Heat all ingredients over low heat for 3 to 4 minutes, until you obtain a paste that resembles the texture of a béchamel sauce. Store in a sterilized glass jar for around two weeks. Then simply take a ½ spoon or more to taste and add to your favorite hot plant milk.
Sour cherry juice
Tart cherries are rich in antioxidants and anti-inflammatory compounds. On a daily basis, this juice helps relieve chronic and/or exercise-induced muscle pain. You can easily find this juice in many grocery stores and try it to see if its benefits help reduce back pain.
2. The best pain-relieving and anti-inflammatory plant
Have you heard of arnica? This age-old plant has incredible therapeutic virtues. Today, it plays an important role in sports medicine. The plant is used in a number of products designed to relieve rheumatism, aches and pains, arthritis, muscles and joints.
Arnica contains several flavonoids with very broad therapeutic capacities, including carotenoids, thymol, coumarins and arnicine. At Chanv, we've chosen to combine arnica, hemp oil, menthol and copaiba balsam in our Muscle Cream. The synergy of these ingredients promotes relaxation and provides a soothing sensation of warmth to muscles and joints.
“I was pleasantly surprised to see an improvement in my back pain after three days. My pain was almost completely gone in less than a month. I recommend this cream, it's really effective.” Sylvie D. - July 30, 2022
3. Sleep well to relieve your back
A good night's sleep is essential to give your back the rest it needs. We advise you not to sleep on your stomach, as this position flattens the curves of your spine. Sleeping on your side is still a good option, but avoid curling up too much.
Sleep also helps you better manage your emotions, stress and anxiety. A good night's sleep can even help reduce the symptoms of depression. Several plants promote peaceful nights, and you can consume them in the form of infusions:
- Valerian root
- Chamomile
- Linden
- Hawthorn
- Vervain
- Valerian
- Lemon balm
- Passionflower
4. A massage to relieve back pain
Firstly, to massage the back properly, you need to use a suitable vegetable oil such as our Chanv Stretch Oil or Chanv Muscle Cream. To make your massage simple and effective, keep your hands parallel and place them on the lower back. Then move up the spine with light finger pressure. The active compounds in our products, combined with repeated progressive movements, help to relieve muscle tension and tension in the back.
5. Mindfulness meditation and yoga
It may seem surprising, but mindfulness meditation can help control the way your body perceives pain. Meditating for 5-10 minutes once a day (or more) is a great way to release feel-good hormones. Yoga is a good complement, promoting blood circulation and, at the same time, the transport of healing nutrients. As a result, this activity helps to improve muscle and joint health. Over time, you'll improve the flexibility of your spine and enjoy greater back comfort.
6. Change posture and activity regularly
More and more of us work sitting down, but when we sit for too long, the pressure on our spinal discs increases. In fact, this pressure is 40% higher when sitting than when standing. Remember to walk for a few minutes every hour to relieve the strain on your discs. Your back will thank you!
Your posture should also be correctly aligned, from your neck through your shoulders to the bottom of your spine. Finally, choosing to vary the nature of your physical activity sessions helps to avoid favouring just one group of muscles and joints.
7. The pool, a solution for your back
The pool is an excellent solution, because you can float and exercise with less back pain. This activity also has the advantage of strengthening back muscles and stretching the skeleton. We recommend 30 minutes in the pool 2 times a week (or more) to reduce back pain. Please note, however, that these water exercises must be performed correctly to avoid aggravating your problems.
Are you already using any of these solutions? Don't forget that relieving chronic pain is a long process. That said, this natural approach is worth exploring to find the solutions best suited to your situation. Beyond relieving your back pain, these best practices can also ward off anxiety, depression and stress.
If your pain persists despite self-care, it's always best to consult your doctor.
