Even if you’re physically fit, time and age can affect your body. Over time, your body may start to feel a little sore here and there.
Lower back and hip pain are two symptoms everyone knows too well. It doesn’t matter how old or young you are; everyone occasionally deals with muscle pain.
If you are experiencing these now, you might seek a solution to remedy the pain. If so, then you’ve come to the right place. Keep reading for home remedies that are sure to help alleviate pain.
1. Stretching
Simple stretches like the child’s pose, cat-cow, or cobra can be done at home. Before stretching, it is essential to warm up your body with light activities like walking or jogging.
Stretches that target the lower back and hip area include standing lateral flexion, passive hip internal rotation, hip flexor stretch, single knee to chest, and crouching cobra. It is essential to keep your breathing relaxed and move your entire spine when stretching.
When done correctly and regularly, stretching can help reduce lower back and hip pain immensely.
2. Using Essential Oils
Many essential oils help reduce inflammation, reduce pain levels, and improve circulation.
Some oils have analgesic and anti-inflammatory properties that can help reduce the discomfort associated with lower back and hip pain. Some of the most popular essential oils are lavender, eucalyptus, bergamot, frankincense, and peppermint.
Massaging the affected area with essential oils can increase circulation and convert body heat to cold energy. A topical blend of two or more essential oils can be applied to the site and covered with a heating pad for 15-20 minutes.
Finally, a hot bath with Epsom salts and a blend of essential oils can help reduce the discomfort. Whatever essential oil blend you choose, consult your doctor for advice on proper dilution and application before use.
3. A Good Sleep
A quality mattress and pillow can help reduce the stress your body is under while lying down. Sleeping in certain positions can also be beneficial, such as sleeping on your side with your knees slightly bent.
This can help to relieve pressure from the hip and lower back area. Sleeping on your back with a pillow between your legs can help support your spine’s natural alignment.
4. Ice Packs and Heat Patches
Wrap up a cloth towel or ice pack for 15-20 minutes, taking precautions not to apply it directly to the skin. Doing this three times a day is recommended.
Heat patches can be found over the counter at most pharmacies. These should be applied to the painful area for 30-60 mins; alternate between using a heat patch and an ice pack for best results.
5. Chiropractic Care
Chiropractic care is a great way to manage lower back pain without relying on costly or potentially damaging drugs.
A chiropractor can perform manipulations and adjustments to alleviate tension in the lower back muscles and prescribe exercises for improved mobility. The chiropractor can also help design a home treatment for back pain tailored to patients’ needs.
Consider These Home Remedies for Lower Back and Hip Pain
Natural home remedies are a great way to reduce the pain associated with lower back and hip pain. Try these simple remedies at home and feel the difference. If your pain persists, be sure to seek professional medical help.
For more articles besides these back and hip pain remedies, visit our blog.
