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When back pain flares up and puts a damper on your day, you may feel tempted to reach for the ibuprofen or other NSAID medications every few hours. It’s a temporary fix, though—over-the-counter pain meds aren’t meant for everyday use as they can pose serious side effects. Instead, try a few natural remedies for back pain and feel your muscle aches melt away without medication.

Have Anti-Inflammatory Compounds

Research shows that natural anti-inflammatory compounds have been used for years to mediate the inflammatory process and alleviate pain syndromes without the pharmaceutical’s side effects. An anti-inflammatory diet is a popular way to ease body aches and pains and soothe tired muscles.

Some of the most well-known anti-inflammatory compounds are omega-3s, curcumin, green tea, pycnogenol, frankincense, resveratrol, capsaicin, cat’s claw, and white willow bark. You can get them in supplement form or in their natural state. For instance, green tea with ginger works to reduce inflammation and ease the soreness and pain that accompany it. Or look in the health food section of your local grocery store for drinks that contain turmeric, another powerful ingredient that combats swelling and pain.

Focus Your Stretching

Find a yoga flow or series of stretches that you can do in the mornings that focuses on stretching out your upper and lower back. A little bit of stretching every day adds up to increased flexibility and full body alignment, which overtime help decrease discomfort

Mid-Back & Upper-Back Stretches

Strengthen Your Abs

Your abs aren’t just for show. Another natural remedy for back pain is to strengthen your abs. Studies have shown that working out your core muscles enhances abdominal muscle thickness and strength. Over time, your core muscles will hold your back straight and you won’t feel so much back pain anymore.

Experiment With CBD

CBD research has exploded over the past few years, but many people still don’t know what it is or how it works. We can extract cannabidiol from cannabis plants, but CBD products don’t contain any THC (the psychoactive component in cannabis) and will not get you “high.” CBD can relieve pain and decrease inflammation, making it an ideal alternative to pain medication. There are many different varieties of CBD extracts; try an infused lotion or cream on those extra-painful spots.

Some people find that products which do contain THC are more effective for their pain, and if that is the case, taking edible supplements like Delta 9 Gummies is probably the healthiest way to experiment with that.

Get High-Quality, Restful Sleep

Tossing and turning all night doesn’t do your back any favors. Focus on getting a good night’s sleep – most people need eight hours of real sleep per night, even if it means going to bed early. Try a natural sleep aid like melatonin or valerian, and practice mindfulness as you relax your body and let go of the stresses of the day. Allowing your muscles to relax will ease pain and prevent them from getting tight.

Back pain is common and can feel endless, but you don’t have to carry pain medicine with you everywhere you go. A few simple tips and changes to your everyday routine will help make constant discomfort a thing of the past. Keep these natural remedies for back pain in mind next time you feel a flare-up, and listen to your body when it tells you it needs some TLC.

To a Healthier Fitter You,

The FitnAll Family

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