Dealing with recurring back pain can be a frustrating and seemingly endless journey. But understanding the root cause and exploring both natural pain relief solutions and non-medicinal methods can help lead you to lasting relief. So let’s explore the common sources of back pain and what you can do to address it safely and effectively.
Where Is It Coming From?
Back pain can arise from many sources including acute injuries, degenerative disc disease, facet joint arthritis, infection, bone cancer, pregnancy, kidney stones, or endometriosis. In some cases, the exact cause can’t be pinpointed despite modern diagnostic tools. If you’re dealing with back pain, it’s essential to get to the root of the problem and determine any contributing factors.
Common contributors to back pain include strain from bending or lifting repeatedly, sitting in poor posture chairs for extended periods, sleeping on your stomach, and wearing high heels.
What You Can Do That Is Safe And Effective
When you first experience back pain, try applying ice to the area for 20 minutes at a time for the first day. You may also opt to take an over-the-counter pain reliever like ibuprofen.
Once the initial 24 hours have passed, consider taking a hot bath in the morning with Epsom salts to help relax the muscles. You can also try applying ice for 20 minutes before bedtime. Other tips for managing back pain include using a lumbar support cushion when sitting (particularly while driving), lifting objects with bent knees, and carrying heavy items close to your body.
Manipulation therapies like chiropractic adjustments may be beneficial, but it’s often best to let your body heal itself through conservative movement and care.
Exercise and Strengthening
Exercise plays a crucial role in preventing and managing back pain. Swimming is an ideal full-body workout that’s gentler on your joints than other activities. If you don’t have access to a pool, try incorporating exercises like yoga and stretching. Research published in the Archives of Internal Medicine found that these activities can help alleviate back pain.
Don’t forget to strengthen your core muscles – your back, side, pelvis, and butt muscles all work together with your abs for core movement. Lunges, squats, and planks are excellent core-strengthening exercises.
Alternative Healing Approaches
Sometimes, back pain may not have a direct anatomical relation. In these cases, take a look at your thoughts, feelings, dietary habits, and overall lifestyle – are they potentially contributing to your pain? Healing back pain often involves getting in touch with your mind and emotions and understanding how they may be influencing your physical discomfort.
Stress management techniques like deep breathing, relaxation exercises, guided imagery, or meditation can all help down-regulate the stress-tension-pain cycle and support healing on a deeper level.
Natural and Herbal Pain Relievers
A variety of natural and herbal remedies can help address back pain without the need for a prescription. Some options to consider include S-adenosyl-L-methionine (SAMe), systemic proteolytic enzymes, arnica, traumeel or belladonna, wintergreen, devil’s claw, Jamaican dogwood, magnesium, bromelain or quercetin, and chamomile or ginger root tea. Cleveland Clinic
Supporting Your Connective Tissue
In addition to pain relief, you may also want to consider supplements and nutrients that can support your connective tissue and provide long-term anti-inflammatory benefits. A few options include vitamin C with bioflavonoids, the amino acids proline and lysine, B vitamins, and cod liver oil.
While these remedies can be beneficial for managing back pain, always check with your healthcare provider before starting a new supplement regimen.
The Safest Prescriptions
If you do opt for a prescription treatment for your back pain, over-the-counter ibuprofen (Advil) is generally safe for short-term use. For more severe pain, your doctor may prescribe an analgesic like tramadol (Ultram).
In conclusion, addressing and managing back pain requires a multi-faceted approach that incorporates proper posture, healthy movement habits, exercise, stress management, and natural remedies. By exploring these various strategies, you can work towards lasting relief and improved overall wellbeing.
