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foot and back pain

7 Ways to Relieve Chronic Foot and Back Pain

Struggling with foot and back pain? Have a hard time sleeping and moving around? Before popping pills, consider making some lifestyle changes.

Painkillers and anti-inflammatory drugs come with a myriad of side effects. Kidney problems, bloating, depression, and fluid retention are just a few to mention. Even the humble aspirin may cause stomach ulcers and indigestion when used for a long time.

The good news is that there are plenty of ways to relieve pain naturally. For instance, certain exercises can strengthen the back muscles and reduce tension. Ice packs help with inflammation and swelling.

First, it’s important to determine the root cause of pain. This way, you’ll be able to find a treatment that best suits your needs.

What Causes Foot and Back Pain?

More than 31 million Americans have lower back pain at any given time. This is leading cause of disability worldwide. It can affect your flexibility, mobility, and quality of life.

Sometimes, the pain can radiate into the legs and foot. It may also cause aches in the chest or abdominal area. Sciatica, for example, may can to chronic pain in the back and legs.

Foot and back pain can be related or not. It all comes down to the cause of your symptoms. Your feet can hurt for various reasons, such as:

  • Bone spurs
  • Achilles tendinitis
  • Stress fractures
  • Psoriatic arthritis
  • Plantar fasciitis
  • Osteoarthritis
  • Gout
  • Flatfeet
  • Diabetic neuropathy
  • Bursitis
  • Bunions
  • Calluses
  • Sports injuries

Certain lifestyle factors, such as sitting for too long or wearing high heels, may cause foot pain too. However, this symptom can also indicate a serious condition like arthritis. In this case, you may experience back pain as well.

Under normal conditions, pain should subside within a few days or weeks. If it doesn’t, see your doctor as soon as possible.

How to Relieve Pain Naturally

Unless you suffer from a serious condition, natural remedies should do the trick. Even if you do have chronic pain, they can help relieve discomfort.

Regardless of the cause of your problem, it’s important to act as soon as possible. If left untreated, pain can persist and become chronic. In the worst case scenario, it can leave you disabled.

To help you out, we’ve compiled a list of the best ways to relieve foot and back pain naturally. Let’s get into it!

Book a Massage

Massage therapy has long been used for its ability to reduce pain and aches. It not only improves these symptoms but also helps with depression and sleep problems. Moreover, it boosts endorphin levels, which helps relieve pain and lifts your mood.

This healing practice increases blood flow to your joints and muscles, accelerating recovery. At the same time, it improves flexibility and range of motion. Plus, you’ll catch more Zzz’s and have greater energy.

Stay Active

When you’re struggling with foot and back pain, you want to get as much rest as possible. However, too much bed rest can worsen your symptoms and reduce joint mobility.

Research shows that regular exercise, especially strength training can significantly relieve pain and speed up healing.

Furthermore, it helps you maintain a healthy body weight. Every extra pound puts pressure on your spine and joints, making pain worse.

Try Yoga

In clinical trials, subjects who practiced yoga showed a greater reduction in pain and increase in flexibility compared to the control group. They also reported enhanced mental well-being and stress relief.

Yoga stretches and strengthens your spine while improving joint flexibility. It also helps develop core strength, which contributes to a good posture.

Certain poses are particularly effective against back pain. Your workout should include the bow pose, the bridge pose, the camel pose, the cat pose, and the dolphin pose.

Avoid Prolonged Sitting

Prolonged sitting is a major contributing factor to foot and back pain. In the long run, it may increase your risk of insulin resistance, metabolic syndrome, diabetes, and obesity.

Statistics indicate that sitting for too long doubles the risk of death from any cause. This should be reason enough to leave the couch and get active.

Wear Orthotics

Physiotherapists recommend foot orthotics for a good reason. These accessories help realign foot positioning on the ground, which in turn, improves your gait and posture. As a result, you’ll experience less pain.

Insoles are among the most popular and convenient orthotics. They’re particularly beneficial for those with Achilles tendonitis, knee pain, and backaches. Plus, they prevent blisters and rubbing.

To reap the benefits, choose a quality brand. Samurai Insoles, for instance, are designed to relieve pain and improve comfort. Each pair comes with a one year warranty, so they’re designed to last.

Use a Foam Roller

Athletes and gym goers use foam rolling to sooth tensed muscles and recover faster from training.

This practice involves massaging the affected areas with a lacrosse ball or foam roller. Think of it as a firm of self-massage or deep tissue massage.

Foam rolling works by breaking down the muscle knots or trigger points that cause pain. It also improves circulation and supports tissue repair.

Take Natural Supplements

Glucosamine sulfate, magnesium, calcium, and other supplements can help relieve foot and back pain naturally. Some increase bone strength and increase your pain threshold. Others improve lumbar spine mobility.

If your pain is due to arthritis, take glucosamine. This compound lubricates the joints and increases mobility. For this reason, it’s often prescribed to those with arthritis and severe joint pain.

Restore Your Health and Range of Motion

These are just a few of the many ways to reduce pain and keep your joints healthy. Depending on your needs, you can also try Epsom salt baths, ice therapy, Pilates, and stretching.

Try to limit stress and squeeze more “me” time into your routine. The more relaxed you are, the less discomfort you will experience. Relaxation techniques like yoga and meditation can improve your body’s ability to cope with pain.

Do you have any other tips? What treatments for foot and back pain have you tried so far? Share your experience below!

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