Guide To Relieving Chronic Lower Back Pain
Does reaching for your favorite cereal box in the supermarket aisle give you more pain than joy? Can’t stand in the line for that long for those long-awaited movie tickets like you used to? Has giving a piggyback ride to your toddler become a chore instead of a delight? Are you getting too OLD? The answer is, no. Backaches have somehow become an accepted truth of our time. People believe that it is inevitable no matter what you do. Fortunately, a simple few changes in lifestyle and exercise can release you from this painful experience.
Now before you run away from hearing the words exercise and lifestyle changes, spare a couple of minutes of your life and hear me out. This golden advice might save you a lot of time and unwanted effort.
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Why does it Hurt?
The easiest way to solve a problem is to attack its roots. That’s why identifying the cause of your back pain is the first step to stop its progress to chronicity.
- Spinal abnormalities such as ruptured or bulging discs. (It causes the gel-filled tissues, located between each vertebra to become compressed or fractured.)
- Muscular weakness.
- Over-exercising especially when no rest periods are involved.
- Injuries sustained from physical exertion.
- Stiffness caused by aging.
- Being obese or overweight.
It’s important to differentiate and try to understand why you have a back pain. Sometimes, it’s our daily bad habits is to blame. Other times, backaches might be a serious warning to any underlying condition or disorder.
Tackling the Problem
Now that you have identified the cause, let’s see the ways you can fight off this pain. Before you head over to the medicine cabinet to grab yourself an aspirin, consider natural remedies. Often times, medicine suppresses the symptoms but does not cure the actual problem.
Get Chiropractic Help
Chiropractic help involves using spinal manipulation to enable the body to heal itself without surgery or medication. The Journal of the American Medical Association found that this is more effective when combined with exercise, physical therapy, and massage for chronic lower back pain. It’s also highly recommended by reputed doctors and many physical therapists
These include “Egoscue” – another type of postural therapy that focuses on musculoskeletal misalignments targeted to relieve back pains.
Exercise! Exercise! Exercise!
I know, I know you are already groaning. But there is a reason that all fitness experts and doctors jargon and nag people about this. Tedious as it is there is no alternative nor better cure for all body troubles than exercise.
- Cardio/aerobic training and strength training regularly.
- Doing planks, and other muscle strengthening exercises, including swimming.
- Remember to be gradual, you do not want to overstress your body too suddenly. That will do more harm than good.
- Yoga – It helps you stretch and relax your body.
- Meditation can also be very helpful
How does Exercise Help?
Exercise reduces pain by increasing flexibility, maintaining a healthy weight, reducing inflammation and improving posture. Studies on 960 people who underwent a 12-week yoga program, experience greater improvement than those who did not participate. Try it for yourself if you don’t believe statistics!
Soft Tissue Therapy
These include active release technique, Graston technique or massages without drugs.
How does Soft Tissue Therapy Help?
- This treats poor posture, muscular weakness through hands-on adjustments.
- Helps turn on muscles that have been turned unresponsive due to past injuries and eliminate stress on the back.
Prolotherapy involves a special type called PRP or dextrose/ glucose prolotherapy which use platelet-rich plasma and sometimes stem cells taken from your own body.
How does Prolotherapy Help?
- It contains growth factors that help heal damaged tissues.
- It also provides mild inflammatory response near damaged tissues thus promoting regeneration.
- Help treat herniated discs, arthritis, osteoarthritis or other chronic joint pains and tendonitis.
All this works best when combined with spinal manipulation, exercise, and medication.
Paying attention to what’s on your plate will help shrug off the pain latched on your back on the long run.
- An anti-inflammatory diet high in collagen helps to lose weight and overcome high pressure.
- Don’t forget to stock up your body’s water content, it helps prevent muscle spasms and manage blood pressure.
- Potassium-rich foods like bananas, avocados coconuts help reduce the swelling that comes with the pain. It would do you good to no longer neglect your green buddies.
- Omega-3 fatty acids reduce inflammation and manage pain. Good sources are wild caught fish (salmon, halibut) and flaxseed (if fish isn’t your thing).
- Cut down on the alcohol, added sugars & smoking.
- This might be difficult at first but nothing beats having a healthy, pain-free body.
If you are not one for changing your diet too drastically opt for including supplements to your meal.
- Fish oil (2000 mg.) daily can fulfill your Omega-3 fatty acids requirements
- Turmeric (1000 mg.) contains anti-inflammatory properties.
- MSM (2000-8000 mg) is anti-inflammatory & high in sulfur which helps rebuild cartilage and alleviate muscle spasms.
- Mg (400-500 mg) relaxes muscles thus relieving stress.
Finally, sleeping in a wrong position on the wrong mattress may be a factor of persisting back pain. Get the right mattress, especially if you are a side-sleeper, so that you wake up feeling refreshed in the morning. Whether it is therapy, exercise or changes in your diet, there is no shortcut to relieving your back pain. You may search up several articles, look up dubious therapies or methods or think this is just the way of life and accept it, your back pain won’t go away unless you work on it. So stop scrolling, get your gluteus maximus off your chair and take control of your own body before it takes control over you.
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