Say goodbye to lumbago with this natural aspirin

He Back pain it is a thankless traveling companion for many people. According to an epidemiological study carried out in Catalonia, it comes to represent slightly more than 50% of all the painful manifestations suffered by the population.

Lumbago or lower back pain is caused by repetitive bad postures, by supporting overloads or by muscular injuries. It is also associated with pregnancy, being overweight, osteoarthritis and even emotional stress. Some professions are prone to suffer from it, such as teachers, dentists, shop assistants, hairdressers or carriers.

For relieve back pain it is essential to correct bad postures and avoid situations prone to lumbago, but it is also necessary to study the convenience of receiving physiotherapy, acupuncture or therapeutic massage, depending on the case.

Practice pilates It also helps you improve your natural posture and strengthen your abdominal and lumbar area, thus protecting your spine and relieving back pain. If you want to learn how to do Pilates but you think it’s difficult and you don’t know where to start, with the Pilates online course at home you will learn how to do it at any age.

Phytotherapy can also be an excellent additional help and without side effects.

3 natural remedies for lumbago

There is no better natural pain reliever than white willow bark. (Salix alba), which contains compounds such as salicylic acid, a precursor to the famous aspirin (acetylsalicylic acid). You can take up to 3 cups of the decoction a day, preferably in association with other herbs that enhance its action and improve its flavor, such as yarrow, mint, viburnum and horsetail. If it is easier for you, in herbalists you will find it in tincture, liquid extract and capsules.

For long treatments one of the best herbal solutions is indicated: devil’s claw (Harpagophytum procumbens), which comes to us from South Africa. Complements are the false fruits of juniper (Juniperus communis), with a powerful calming action, and ginger essential oil (Zingiber officinale), which applied topically generates a sensation of heat and cold –without causing irritation or allergy–, very suitable for controlling pain.

1. Ginger

Why it is useful: It is relaxing, anti-inflammatory and analgesic.Which part is used: powdered or chopped rhizome.Try it like this: Mix 5 drops of essential oil with 10 drops of sweet almond oil and apply it in a gentle massage.

2. Devil’s Claw

Why it is useful: It has anti-inflammatory, analgesic and antispasmodic effects.Which part is used: the tuber.Try it like this: in capsules or tablets (450-500 mg, 2 to 6 a day, according to prescription).

3. Juniper

Why it is useful: In addition to being an analgesic, it is a detoxifier.Which part is used: the false fruits or galbules.Try it like this: Infusion, 3 cups a day, with friar’s crown, ash leaves, viburnum and fennel.

What to do to avoid new pictures of low back pain or low back pain

To cause low back pain, a bad position when walking or simply leading a sedentary life is enough. At the end of the day, the lower back has supported the weight of the upper trunk and has acted as an effective shock absorber that absorbs pressure from the lower part, through the pelvis and legs.

If the spine is not well aligned or the muscles are not strong enough to support it, the lumbar vertebrae can suffer and then pain appears. Some habits and exercises are ideal to prevent low back pain.

1. Changes in posture against low back pain

The human body needs physical activity for all its organs and systems to function properly. Therefore, if we maintain the same position for a long time, muscle tension increases, the circulation of body fluids decreases and there is a progressive suffocation of the tissues that leads to pain.

To release the tensions that cause low back pain, it is essential to practice a correct postural hygiene, especially when making sudden movements or those that require force, using legs and arms (not the back), and balancing loads.

It is important change posture often when sitting for a long time, get up from time to time, stretch and do not sleep on your stomach, as the lumbar curvature is accentuated.

2. Do the reclining twist exercise

Called a “reclining twist”—not to be confused with the yoga pose (asana) Supta Matsyendrasana, which can also be translated “reclining twist”—this exercise helps keep your lower back flexible and tones the muscles of the lower back.

It also reaffirms the oblique and transversus abdominis muscles and offers a mitigation of the load that the musculature supports. In this way you reduce the chances of lumbago appearing due to accumulation of tension.

How to do it:

Sit on a mat and bend your knees with the soles of your feet on the ground. Lean back and rest on your elbows, which are in line below your shoulders. Do not sink your head. As you exhale, gently bring your knees to the left as far as you can. Stay like this for a few seconds, feeling the twist in your lower back, while you breathe. Raise your knees again and bring them to the other side. Repeat five times on each side and then rest stretched out on the floor, with knees bent and soles of your feet. feet flat on the ground. You can also bring your knees up to your chest and hug them.

If you have read this article because you are already suffering from low back pain and are looking for a solution, you can read this other article: 4 first aid measures to relieve low back pain and gain mobility.

You will also find a great complement in this other back stretch, as it makes all the muscles of the spine more flexible and, in turn, the adductor muscles, which are found on the inside of the leg and shorten when you spend many hours sitting.

3. Stretch the muscles

To keep them free of pressure and tension, the postural muscles in this area must remain flexible and elastic. If these muscles are not stretched and made flexible periodically, they can suffer pictures of pain

If you spend all day sitting in front of the computer, try get up every 2 hours and stretch the muscles. You can take a short walk trying to release the areas that you notice are the most tense.

You can also do specific stretches; there are exercises designed to be done in the chair, in the same workplace. If you want to be more discreet, going up and down the stairs can be very effective.

4. Follow an anti-inflammatory diet

It is convenient to reduce or completely avoid the intake of red meat, sausages, processed products, dairy products and refined sugars, since they are foods that promote tissue inflammation.

On the other hand, try to increase the consumption of polyunsaturated fatty acids Omega 3 (in walnuts and flax seeds) that reduce inflammation and, consequently, pain.

5. Increase fluid intake

I advise you to drink, in addition, two liters of water a day, In small quantities. Hydration promotes blood circulation, also in muscle fibers, and helps prevent contractures. Incorporate the juice of a lemon in the first glass of the day, as it deacidifies the tissues and reduces inflammation.

A very good option is drink green tea throughout the day. In addition to hydrating you, it has a powerful antioxidant action that protects against certain cancers and maintains cardiovascular health.

6. Take a calming infusion

Take an infusion of extracts of chamomile, passion flower, lemon balm and valerian in equal parts daily.

This combination of plants calms anxiety and relieves pain thanks to its anti-inflammatory and analgesic action. It is proven that many pains and contractures are related to the degree of stress suffered.

7. Micronutrients that help

Add to your daily diet a supplement that contains 350 mg of magnesium and 15mg of Vitamin E. Magnesium helps reduce hypersensitivity to pain and is also a muscle relaxant, while vitamin E has anti-inflammatory and vasodilator properties and acts as a cellular antioxidant.