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home remedies for backache

Release your inner endorphins
Endorphins are hormones made naturally in your body. What most people don’t know is that they can be just as strong as any manufactured pain medication. When endorphins are released in your body, they help block pain signals from registering with your brain. Endorphins also help alleviate anxiety, stress, and depression, which are all associated with chronic back pain and often make the pain worse.

Get enough restorative sleep
insomnia

Pain is a leading cause of insomnia—difficulty with falling asleep and/or staying asleep. Approximately two-thirds of people with chronic back pain suffer from some type of sleep disorder. Paradoxically, inadequate sleep can make your back pain worse. This vicious cycle makes it ineffective to treat just the pain. If you have sleep problems, you need to get the sleep problems addressed too

Exercise your core
Exercise Lower Back Pain

The muscles in your abs and back play a critical role in supporting your lower spine. These muscles don’t get a good workout during the course of a normal day—they need to be specifically targeted through exercise.

Soothe the pain with cold and/or hot
Don’t underestimate the pain reduction of simply applying cold packs and/or hot packs to help reduce your lower back pain and spur the healing process.

Cold therapy
Cold application has two primary benefits:

It reduces inflammation, which is usually a culprit in any type of back pain.
It acts as a local anesthetic by slowing down nerve impulses, which keeps the nerves from spasming and causing pain.