These days, lower back and hip pain affect even teenagers. Back pain can occur from a variety of causes. However, many of us are in pain due to our sedentary lifestyles. Since everything is digital, we no longer have to trouble ourselves by going out to pay our bills, buy food, etc.
In this superficial world, everything is done with just a click. Because of this, back and hip pain also affects us quickly. By spending hours in front of laptops, we have decreased our movement. It can be due to employment, or perhaps even after leaving work, we continue to use our mobile devices.
Farmers used to spend the entire day bending their hips while working. They are not experiencing disc bulge issues or l4 or l5 compression issues. However, even a brief period of bending will cause pain in the center of the back. Understand why? Farmers engage in frequent physical activity and consume foods high in vitamins and minerals. They don’t purchase burgers or pizza. Food and exercise strengthen their bodies.
We need an extra-long broomstick to sweep & best mops to clean our home. Even that is challenging, so we hire maids for it. Our bodies are programmed to experience muscle strain even after doing heavy tasks just once.
How to get rid of your lower back and hip pain effectively at home?
1. Black kavuni rice(Emperor’s rice, forbidden rice) Porridge
Karuppu kavuni rice boosts blood iron levels and prevents the buildup of fat in the back and hip areas. It contains 18 amino acids, zinc (essential for immunity), iron (necessary for carrying oxygen), copper, carotene, anthocyanin, and several critical vitamins. Black rice, according to our ancient healing book, aids in the prevention of diabetes, heart disease, and cancer.
Forbidden rice removes toxins from the body thus reducing pain and inflammation and increasing the absorption of vitamins and minerals from food.
Moreover, if you eat this in form of porridge after fermenting, it increases the nutrient contents and increases the good bacteria in our body. These good bacteria will throw away the bad bacteria and increase our health.
Five tablespoons of karuppu kavuni rice powder.
1.25 liters of water.
200 ml of buttermilk.
Black kavuni rice should be ground into a fine powder and kept in a jar.
This rice powder should be combined with five tablespoons of water and set aside.
In a clay pot, boil one liter of water.
When the water is boiling, add the dissolved rice powder mixture and stir slowly over a medium flame until the porridge stage is reached.
Leave the porridge to cool.
The porridge should be moistened with water, then left to ferment overnight.
Next morning, add some buttermilk to the porridge and stir well.
You will not only be free from back pain but also from many other health problems if you eat it regularly for two to three months.
2. Urad dal Porridge / Ulundhu kanji / Black gram Porridge
Due to its high quantities of protein, potassium, magnesium, calcium, iron, and vitamin B, black gram is particularly nutrient-dense. Urad dal is particularly beneficial for the health of women because it is a high source of iron. It was traditionally given to girls as they reached puberty since it is believed to strengthen the uterus.
Urad dal has inflammatory-reducing qualities. It can be consumed since it reduces inflammation and pain in people who suffer from joint or back pain. Urad dal is beneficial for bone health and aids in maintaining bone mineral density since it is rich in numerous minerals, including phosphorus, potassium, iron, and magnesium.
Black Urad dal — 200gms.
Raw rice — 4 tablespoons.
Fenugreek seeds — 1/2 teaspoon.
Pinch of salt.
Jaggery — 100 gms.
A small amount of dry ginger powder.
Pinch of cardamom powder.
Garlic — 4 cloves.
Coconut milk — 200gms.
Wash urad dal, rice, and fenugreek seeds and put them in a vessel along with garlic cloves.
Add 2 1/2 cups of water to it and pressure cook for 5–8 minutes.
After the pressure is released, open the cooker and mash the contents.
Take jaggery in another vessel. Add some water and heat it. Stir continuously until it dissolves. Strain it to remove the impurities (use a stainless steel strainer). You need not prepare any syrup.
Add jaggery water to the porridge and mix well.
Finally, add a pinch of salt & ginger powder and again mix them.
Serve the porridge.
3. Ragi Porridge / Finger millet Porridge for back and hip pain
Finger millet, a wonderful source of natural calcium, helps grow children’s bones. Additionally, it helps older individuals regain their ideal bone density, easing the symptoms of osteoporosis. Ragi can be consumed daily by younger people, but middle-aged and older folks must consume it in moderation to support bone health and prevent gastrointestinal and kidney problems.
Ragi flour — 2 tablespoons.
Jaggery powder — 2 tablespoons.
Water as required.
Milk as required.
This simple recipe only requires heating water in a pan over a medium flame and adding jaggery powder. They should be heated until the jaggery is completely melted. After that, continue stirring while adding the ragi flour to the pan. Ensure that no lumps develop. When necessary, add milk and continue cooking the porridge until it thickens. Remove the pan from the burner and extinguish the flame. Serve the porridge after it has had time to cool.
4. Turmeric Milk
Since ancient times, turmeric has been utilized in traditional medicine and is readily available in your kitchen. Curcumin, the primary bioactive component of turmeric, may offer anti-inflammatory benefits that could help to lessen the physical pain.
Add 1/4 teaspoon of turmeric powder to one cup of milk. To boost the curcumin impact, mix in a pinch of pepper powder. In a smaller flame, add 2 crushed garlic cloves and boil for 5 minutes. Consume it warm at night time.
5. Devil’s claw
Due to the numerous adverse effects of conventional painkillers, many people are reconsidering their opinion of them. Instead, individuals are opting for all-natural pain relief techniques. Herein lies the use of devil’s claw for those with arthritis and other types of joint or back discomfort.
One of the most popular natural treatments for arthritis is the devil’s claw. But the benefits of the devil’s claw for the body don’t stop there. Devil’s claw functions as a natural anti-inflammatory, similar to turmeric. Devil’s claw is used to treat arthritis and intestinal issues, much like the South American root cat’s claw.
In some studies, it is used with bromelain to treat joint pain, particularly arthritis-related joint pain.
Tea made from the devil’s claw could help back pain. Devil’s claw root and bark should be boiled in water for 15 to 20 minutes to prepare this tea. Give this concoction time to properly boil. You’ll sense a distinct spicy smell. This devil’s claw extract may provide back pain relief quickly.
Warning: Avoid using devil’s claw if you have high blood pressure, diabetes, a peptic ulcer, or any of these conditions. Moms who are feeding or pregnant should also avoid this.
6. Black Cohosh
This root may offer sedative (calming) and antispasmodic properties that help to ease pain and relax muscles, and it is a good remedy for back spasms. Tea made from black cohosh root could be an effective at-home treatment for back pain. Black cohosh roots should be added to boiling water and simmered for 20 to 30 minutes to decrease the liquid before making this tea. To relieve your back ache, sip this tea.
The herb lessens bone inflammation, which delays further deterioration. Aging, rheumatoid arthritis, and other illnesses, as well as joint inflammation, all harm bone mass. But this plant can both stop it and make it better.
7. Galangal ginger for lower back and hip pain
This root is closely related to ginger and turmeric and has been used in Ayurveda for centuries. Galangal root contains HMP, a naturally occurring phytochemical that research in test tubes and on animals suggests has strong anti-inflammatory capabilities. As a result, it may lower disease-causing inflammation.
For instance, in 6-week research including 261 individuals with osteoarthritis of the knee, 63% of those who took a daily dose of ginger and galangal extract reported lessening their knee pain while standing. It strengthens the back and hip bones.
Add a tiny piece of crushed galangal root to any tea of your choice and boil the mixture for a few minutes to produce galangal tea. The tea should then be strained, sweetened with sugar or honey, and drunk in the morning and evening to quickly relieve back pain.