Get rid of your lower back and hip pain effectively at home
These days, lower back and hip pain affect even teenagers. Back pain can occur from a variety of causes. However, many of us are in pain due to our sedentary lifestyles. Since everything is digital, we no longer have to trouble ourselves by going out to pay our bills, buy food, etc.
In this superficial world, everything is done with just a click. Because of this, back and hip pain also affects us quickly. By spending hours in front of laptops, we have decreased our movement. It can be due to employment, or perhaps even after leaving work, we continue to use our mobile devices.
Farmers used to spend the entire day bending their hips while working. They are not experiencing disc bulge issues or l4 or l5 compression issues. However, even a brief period of bending will cause pain in the center of the back. Understand why? Farmers engage in frequent physical activity and consume foods high in vitamins and minerals. They don’t purchase burgers or pizza. Food and exercise strengthen their bodies.
We need an extra-long broomstick to sweep & best mops to clean our home. Even that is challenging, so we hire maids for it. Our bodies are programmed to experience muscle strain even after doing heavy tasks just once.
Sharp pain that you may experience in your back or spine is known as back pain. It can be divided into four categories: tailbone pain, neck pain (cervical spine), low back pain(lower part of the spine), and upper back pain (thoracic spine). Back pain is a common occurrence in people’s lives. After the age of 25, both in males and in women, the occurrence of back stiffness increases. Back pain, spasms, or aches are common symptoms.
What are the causes of pain in hip and back?
Various factors that are causing low back pain are,
1. Little physical activity.
2. Weakness in the back and abdominal muscles.
3. Lifting heavy objects.
5. Putting extra pressure on the spine by sitting for prolonged hours or wrong sleep position.
6. Muscle strain and spasm.
7. Wearing heels and the wrong shoes.
8. Using improper sitting chairs, pillows & beds.
10. Osteoporosis, arthritis.
11. Issues with the lumbar disks, nerves, joints, or vertebrae.
12. Degenerative disk disease.
15. Some health problems like kidney stones, cancer, etc.
16. Smoking (It decreases blood flow to the spine. Smoking causes coughs which may lead to a herniated disc).
18. Pregnancy & mensuration are the most common causes of lower back pain.
Some symptoms of lower back and hip pain include,
Let us discuss some of the effective home remedies which can get rid of your low back pain quickly at home.
Burning or stabbing sensation.
Warning: Consult your doctor to get an accurate diagnosis if you have been hurt, had surgery, or have any underlying diseases. Simple exercises and home treatments can help you solve this issue if there are no serious complications. Anyhow, many of these home treatments can be taken in addition to prescription drugs. Before receiving a massage, you should take precautions because, in cases of alignment problems, it may make your pain worse.
How to get rid of your lower back and hip pain effectively at home?
1. Black kavuni rice(Emperor’s rice, forbidden rice) Porridge
Karuppu kavuni rice boosts blood iron levels and prevents the buildup of fat in the back and hip areas. It contains 18 amino acids, zinc (essential for immunity), iron (necessary for carrying oxygen), copper, carotene, anthocyanin, and several critical vitamins. Black rice, according to our ancient healing book, aids in the prevention of diabetes, heart disease, and cancer.
Forbidden rice removes toxins from the body thus reducing pain and inflammation and increasing the absorption of vitamins and minerals from food.
Moreover, if you eat this in form of porridge after fermenting, it increases the nutrient contents and increases the good bacteria in our body. These good bacteria will throw away the bad bacteria and increase our health.
Five tablespoons of karuppu kavuni rice powder.
Black kavuni rice should be ground into a fine powder and kept in a jar.
This rice powder should be combined with five tablespoons of water and set aside.
In a clay pot, boil one liter of water.
When the water is boiling, add the dissolved rice powder mixture and stir slowly over a medium flame until the porridge stage is reached.
Leave the porridge to cool.
The porridge should be moistened with water, then left to ferment overnight.
Next morning, add some buttermilk to the porridge and stir well.
You will not only be free from back pain but also from many other health problems if you eat it regularly for two to three months.
2. Urad dal Porridge / Ulundhu kanji / Black gram Porridge
Due to its high quantities of protein, potassium, magnesium, calcium, iron, and vitamin B, black gram is particularly nutrient-dense. Urad dal is particularly beneficial for the health of women because it is a high source of iron. It was traditionally given to girls as they reached puberty since it is believed to strengthen the uterus.
Urad dal has inflammatory-reducing qualities. It can be consumed since it reduces inflammation and pain in people who suffer from joint or back pain. Urad dal is beneficial for bone health and aids in maintaining bone mineral density since it is rich in numerous minerals, including phosphorus, potassium, iron, and magnesium.
Raw rice — 4 tablespoons.
Fenugreek seeds — 1/2 teaspoon.
A small amount of dry ginger powder.
Pinch of cardamom powder.
Wash urad dal, rice, and fenugreek seeds and put them in a vessel along with garlic cloves.
Add 2 1/2 cups of water to it and pressure cook for 5–8 minutes.
After the pressure is released, open the cooker and mash the contents.
Take jaggery in another vessel. Add some water and heat it. Stir continuously until it dissolves. Strain it to remove the impurities (use a stainless steel strainer). You need not prepare any syrup.
Add jaggery water to the porridge and mix well.
Finally, add a pinch of salt & ginger powder and again mix them.
3. Ragi Porridge / Finger millet Porridge for back and hip pain
Finger millet, a wonderful source of natural calcium, helps grow children’s bones. Additionally, it helps older individuals regain their ideal bone density, easing the symptoms of osteoporosis. Ragi can be consumed daily by younger people, but middle-aged and older folks must consume it in moderation to support bone health and prevent gastrointestinal and kidney problems.
Ragi flour — 2 tablespoons.
Jaggery powder — 2 tablespoons.
This simple recipe only requires heating water in a pan over a medium flame and adding jaggery powder. They should be heated until the jaggery is completely melted. After that, continue stirring while adding the ragi flour to the pan. Ensure that no lumps develop. When necessary, add milk and continue cooking the porridge until it thickens. Remove the pan from the burner and extinguish the flame. Serve the porridge after it has had time to cool.
Since ancient times, turmeric has been utilized in traditional medicine and is readily available in your kitchen. Curcumin, the primary bioactive component of turmeric, may offer anti-inflammatory benefits that could help to lessen the physical pain.
Add 1/4 teaspoon of turmeric powder to one cup of milk. To boost the curcumin impact, mix in a pinch of pepper powder. In a smaller flame, add 2 crushed garlic cloves and boil for 5 minutes. Consume it warm at night time.
Due to the numerous adverse effects of conventional painkillers, many people are reconsidering their opinion of them. Instead, individuals are opting for all-natural pain relief techniques. Herein lies the use of devil’s claw for those with arthritis and other types of joint or back discomfort.
One of the most popular natural treatments for arthritis is the devil’s claw. But the benefits of the devil’s claw for the body don’t stop there. Devil’s claw functions as a natural anti-inflammatory, similar to turmeric. Devil’s claw is used to treat arthritis and intestinal issues, much like the South American root cat’s claw.
In some studies, it is used with bromelain to treat joint pain, particularly arthritis-related joint pain.
Tea made from the devil’s claw could help back pain. Devil’s claw root and bark should be boiled in water for 15 to 20 minutes to prepare this tea. Give this concoction time to properly boil. You’ll sense a distinct spicy smell. This devil’s claw extract may provide back pain relief quickly.
Warning: Avoid using devil’s claw if you have high blood pressure, diabetes, a peptic ulcer, or any of these conditions. Moms who are feeding or pregnant should also avoid this.
This root may offer sedative (calming) and antispasmodic properties that help to ease pain and relax muscles, and it is a good remedy for back spasms. Tea made from black cohosh root could be an effective at-home treatment for back pain. Black cohosh roots should be added to boiling water and simmered for 20 to 30 minutes to decrease the liquid before making this tea. To relieve your back ache, sip this tea.
The herb lessens bone inflammation, which delays further deterioration. Aging, rheumatoid arthritis, and other illnesses, as well as joint inflammation, all harm bone mass. But this plant can both stop it and make it better.
7. Galangal ginger for lower back and hip pain
This root is closely related to ginger and turmeric and has been used in Ayurveda for centuries. Galangal root contains HMP, a naturally occurring phytochemical that research in test tubes and on animals suggests has strong anti-inflammatory capabilities. As a result, it may lower disease-causing inflammation.
For instance, in 6-week research including 261 individuals with osteoarthritis of the knee, 63% of those who took a daily dose of ginger and galangal extract reported lessening their knee pain while standing. It strengthens the back and hip bones.
Add a tiny piece of crushed galangal root to any tea of your choice and boil the mixture for a few minutes to produce galangal tea. The tea should then be strained, sweetened with sugar or honey, and drunk in the morning and evening to quickly relieve back pain.
8. Pirandai / Adamant creeper / Vajravalli / Hadjod
Chronic low back pain without any identifiable cause is a condition that is becoming widespread due to rising lifestyle changes. One of the best herbal remedies for back pain is Cissus quadrangularis, often known as pirandai. After washing the stem at the nodal areas and frying it in cow’s ghee before cooking, it might be eaten at least twice a week in the form of chutney.
Its highest calcium level would strengthen the spine and preserve the intervertebral disc’s structural integrity. Pirandai is specifically referred to as “Vajravalli” in Siddha literature, which emphasizes its significance for strengthening the spinal cord. You can also buy pirandai powder online.
Fennel seeds — 1 tablespoon.
Crush the thipili and fennel seeds.
To make a paste, clean the pirandai and blend it with the garlic cloves.
Pour gingelly oil into the clay pot while keeping it on the burner.
On a low flame, mix in the pirandai paste and crushed seeds.
Stir in some jaggery powder and wait till it reaches the legiyam (semisolid) stage.
The stove should be turned off and left to cool.
The next day, consume this legiyam.
The greatest way to treat Vata back pain is by using this.
9. Moringa tea / Moringa soup
Moringa strengthens bones by providing an excellent source of calcium, iron, and phosphorus, three essential minerals. It is usually added to the diet, which helps older people maintain healthy bones and lessens the consequences of osteoporosis. The moringa’s powerful anti-inflammatory qualities are helpful in the identification of inflammation and the healing of minor bone fractures.
Moringa powder — 1 tablespoon.
Cumin seeds — 1/4 tablespoon.
Boil 200 ml of water and add moringa powder to it.
Crush cumin seeds and add to them.
Add a pinch of salt and allow it to boil for 2 minutes.
You can also make moringa soup with fresh leaves.
10. Foods for back pain relief
Even while the research is still in its early stages, there is a growing body of evidence that connects some foods’ anti-inflammatory characteristics with a decrease in back pain. As we all know, eating a nutritious diet plays a significant role in maintaining strong bones, good organs, and ultimately a healthy body. Including foods in your diet that reduce inflammation will help you find relief from back pain if you’ve been suffering it. Increase your calcium and vitamin D intake, and get proper exposure to the sun to get natural vitamin D.
Ice packs for back pain relief
Use cold therapy with ice packs first if your back pain is severe (lasting less than four weeks) and/or the result of a physical injury. As the body’s temperature is lowered, the blood vessels will constrict, swelling and inflammation will be reduced, and there will be less pain.
Use heat therapy when the inflammation has subsided. The soft tissues’ flexibility, the muscles’ range of motion, and the overall health of the back are all enhanced by applying heat. Your lower back’s blood circulation is stimulated by the local warmth, which then transports healing nutrients to the afflicted tissues.
These treatments must not be used to open wounds, bleeding, or areas where fluid is flowing from the painful area.
After doing hot & cold compress, apply massage oil and leave it for 30 minutes. If possible leave it overnight. After that, you can take a hip bath with Epsom salt. Sitz bath tub is also available online. These oils will help to lower your back and hip pain.
Take Sesame oil, about 2–3 teaspoons.
Add a squeeze of lemon juice and a pinch of turmeric.
For a few minutes, boil it over a low flame.
To relieve hip and back pain, massage the affected areas with this oil.
It can also be used for upper back pain.
Only a trained individual should perform massages.
Simply apply it to the troublesome area and let it sit for 30 minutes if you can’t find a massager.
Peel one inch of ginger and crush them well.
Take 2–3 tablespoons of sesame oil.
Mix oil and crushed ginger and boil on low flame for a few minutes.
Ginger oil is ready to use.
Apply this on the affected area twice a day for the best results.
Take 2–3 tablespoons of sesame oil.
Crush 4 cloves of garlic and fry it in sesame oil under low flame.
Do it till garlic cloves turn golden brown.
Allow the oil to warm and apply it on painful areas.
Take 2–3 tablespoons of sesame oil.
Add one teaspoon of ajwain seeds to the oil and fry them under low flame.
Add 3 crushed camphor to the oil.
Apply the warm oil on the back & hip pain areas.
Instead of sesame oil, you can use castor oil, punga oil, or mustard oil also.
Surya Namaskar provides a lot of health advantages, including helping people sleep better at night, reduce blood sugar levels, strengthen their muscles and joints, and improve their skin. Even if you suffer from health conditions like back pain, menstruation, or PMS, you can still perform this yoga pose or practice without any complications.
Some of the yogas for lower back pain relief are,
Bitilasana (cat-cow pose).
Uttanasana (standing forward bend).
14. Choose comfortable beds and pillows to avoid back and hip pain
A bed that is appropriate for a person’s body type and preferred sleeping position is the greatest option for someone with back pain. All mattress types have back-friendly variants, but many people feel that hybrid mattresses provide the most support and pressure reduction.
In the fight against back pain, the correct cushion can be your friend. There are many different kinds to pick from, but the most important thing is to locate one that will provide your back the support it needs.
There is proof that many types of back discomfort are caused by an unnatural spine curve. Pillows that provide “lumbar support,” or ones that you place only against the lower back, may aid in maintaining the proper alignment of your spine. Some people can use this to manage their pain.
According to a study published in the Journal of Physical Therapy Science, those who utilized lumbar pillows every day for two weeks experienced significantly less discomfort than those who didn’t.
15. Support your back while you sleep
There is data that suggests sleeping on your side with your knees bent is the ideal position for people with low back pain. A pillow between your knees in this position might help relieve pressure and increase comfort.
Put a pillow beneath your knees if you like to sleep on your back. Put a pillow under your hips if you like to sleep on your stomach. You can relieve and avoid back discomfort by maintaining a proper and healthy spinal curve with the use of these pillows.
16. Abdominal strengthening exercises
Your risk of back-related injuries, such as strains and muscle spasms, can be decreased by engaging in a regular strength-training regimen that emphasizes your core muscles. To build a stronger, more flexible back, try to include back and abdominal strengthening exercises in your routine at least twice a week.
17. Use an office chair with good lumbar support
We spent most of the time working in the office. So choosing a proper chair is mandatory as prolonged usage of the improper chair can lead to back and neck pain.
Buy good quality seat material.
Better to choose a five-pedestal base office chair.
Swivel chair for comfort.
Chair with proper Armrests.
Chair with a comfortable backrest.
18. Good Posture reduces lower back and hip pain
A good posture is more than just a means to appear more elegant. It safeguards the sensitive parts of your spine to maintain their health and functionality. Your back experiences strain and stress from poor posture, which can also alter the structure of your spine. When standing, try to avoid hunching your shoulders, slouching, or leaning laterally.
An extended period spent standing, sitting, or sleeping still is bad for your back. Every chance you get, get up, walk around, and do some basic stretches to ease the stress of the day. Your back’s blood circulation will be helped by doing this and you get fast relief from back pain. Additionally, it can relieve any pains or strains brought on by inactivity.
To avoid back strain, put on a pair of cozy, low-heeled shoes. They reduce the tension that standing puts on your back. The ideal choice for your back is footwear with a heel no higher than one inch.
21. Don’t lift heavy objects
Back discomfort is frequently brought on by improper or heavy lifting, but it doesn’t just affect people who move large boxes at work. Your back may be put under stress if you are carrying a large bag, such as a suitcase, camera, or a load of groceries. So try to distribute the weight or use trollies.
Much research has linked smoking cigarettes to back pain. Smoking destroys your arteries, and the discs and joints in your back may experience pain and injury as a result of the damaged arteries there. Smoking raises your chance of osteoporosis, a condition that causes the weakening of the bones and can cause back pain.
23. Avoid psychological stress
Even though it may be difficult to imagine, mental or emotional distress could be the cause of your back pain. So try to avoid your stress by doing your favorite hobbies.
Does water aid in the relief of persistent back pain? Yes, gradually. Even though drinking water may not make your back pain go away right away, developing improved hydration habits will give you a long-term solution.
When should someone with lower back pain visit a doctor?
When self-care measures like rest and self-care don’t relieve your lower back pain, it’s time to think about visiting a spine specialist.
To identify the underlying cause of your lower back and hip pain, a spine specialist will likely do a physical examination and one or more imaging scans. He or she will next create a treatment plan based on your diagnosis that aims to relieve your pain and stop it from interfering with your daily activities.
Back pain is a type of discomfort that can be brought on by strained muscles, ligaments, and joints. The early indicators of back pain may include fast pain, stiffness, numbness, tingling, and spasm. By altering lifestyle habits and engaging in regular exercises, such as walking, swimming, yoga, etc., back pain can be prevented.
Maintaining a healthy weight and adding brief rest intervals to the daily schedule can also help prevent back pain. Ayurvedic home remedies like ginger, turmeric, and others may also work to relieve your back pain right away. To prevent further issues, seek the advice of a skilled specialist if the problem persists for an extended period.
