At any given moment, approximately 31 million Americans suffer from low back pain. The most common type of back pain is acute pain, which is pain that comes on suddenly and lasts for a short amount of time. Conversely, chronic back pain develops slowly, oftentimes progressively worsens, and continues for an extended period of time.
There are many conventional treatments to help reduce back pain, including over the counter medications like NSAIDS, prescription medications like narcotics and muscle relaxers, physical therapy as well as expensive medical procedures and surgery. Luckily, there are many effective, natural pain relieving strategies for back pain. Let’s look at how to incorporate these into your day-to-day life.
- Acupuncture
Acupuncture has been used for thousands of years in Eastern medicine. This technique employs fine needles that are placed in specific points to stimulate endorphins and promote health. As endorphins flood the body, your back pain will be relieved. Acupuncture provides you with medication free pain relief that actually promotes health.
- Anti-Inflammatory Diet
Did you know that certain foods can relieve inflammation and pain? Inflammation is an immune response that is initiated to protect the body from harm. When you injure your back, your immune system reacts. Sometimes the immune system continues to cause inflammation long after the initial injury has healed, resulting in chronic back pain. Following an anti-inflammatory diet can help relieve back pain as well as over the counter nonsteroidal anti-inflammatory drugs and pain relievers. Here is a list of the top foods that can help fight inflammation and help relieve your back pain:
Colorful vegetables like beets, blueberries, carrots, oranges, strawberries, sweet potatoes, and tomatoes are filled with polyphenols that help relieve inflammation. Green leafy veggies like collard greens, kale, broccoli, and spinach are rich in vitamins A, C, and K to promote healing.
Fatty fish, including mackerel, herring, and salmon, are filled with omega three fatty acids that promote pain relief and anti-inflammatory
Monounsaturated fats should also be included in your diet to reduce inflammation and relieve your back pain. Some of the top fats include avocadoes, canola oil, and olive oil.
Nuts and seeds like almonds, chia seeds, pumpkin seeds, sunflower seeds, and walnuts should be incorporated into your daily diet to relieve your back.
In addition to eating an anti-inflammatory diet, you must avoid foods that promote inflammation like processed foods, refined carbohydrates, saturated fats, and fast foods.
- Biofeedback
Many people have never heard of biofeedback; however, it is an effective method for relieving back pain. Biofeedback is an effective mind-body technique that utilizes electrical sensors to teach you how to manage pain by making subtle changes in your body. Biofeedback helps relieve muscle tension and decreases the intensity of back pain. It is an effective treatment when used alone or in conjunction with other methodologies.
- Capsaicin Cream
Capsaicin is a potent substance found in peppers that reduces the neurotransmitter responsible for sending pain impulses to the brain. Using capsaicin cream has been shown to significantly reduce pain. Furthermore, this powerful natural substance works by warming the area, increasing the blood flow to the affected area, and allows you to stretch tired, achy muscles.
- Eucalyptus Essential Oil
Eucalyptus is a pain relieving essential oil that can help reduce inflammation and swelling. If you suffer from back pain, topically applying eucalyptus essential oil that has been diluted in a carrier oil can help to reduce your pain and promote healing naturally.
- Exercise
When you are experiencing chronic back pain, you do not want to exercise; however, physical activity is one of the best things that you can do to relieve your pain. For best results, you want to combine flexibility exercises, aerobic activity, and strength training exercises that focus on your core muscles.
- Feverfew
Feverfew is a medicinal flower that can help relieve headaches, rheumatoid arthritis, and back pain. This potent herbal remedy contains active compounds that reduce muscle spasms and inflammation.
- Lavender Essential Oil
Lavender helps ease anxiety, relieve pain, and promote sleep. Applying this potent essential oil to your back can help relieve tension, promote healing, and reduce inflammation naturally. For best results, apply lavender oil right before bedtime to help you get a good night’s sleep. Lavender essential oil is potent and should always be mixed with a carrier oil like jojoba oil, coconut oil, or olive oil.
- Maintain a Healthy Weight
Excess body weight can place a significant strain on the spine and muscles in the back. We understand weight loss is difficult; however, it can help reduce your back pain and may eliminate the need for surgery. If you are experiencing back pain and are overweight, you can take control of your life. Contact us today to see how our integrative practitioners can help relieve your back pain and help you lose weight.
- Mindful Meditation
Mindful meditation is designed to help decrease anxiety and relieve stress. This type of meditation is designed to keep you focused on every sensation you are feeling at the moment. It involves breath focus, guided imagery, and relaxation techniques to help reduce stress, relax the mind and body, and relieve back pain.
- Peppermint Oil
Peppermint contains compounds that can help relieve tired, achy muscles and joints. The peppermint oil when diluted in a carrier oil can be applied topically and may help relieve painful muscle spasms.
- Rosemary Essential Oil
Rosemary essential oil reduces inflammation, relieves pain, and relaxes smooth muscles, making it an excellent choice for those suffering from back pain. This potent herb affects the opioid receptors in the brain and helps reduce the sensation of pain.
- Sleep
Experts recommend that healthy adults get 7 to 9 hours of sleep each night. When you suffer from chronic pain, it can be difficult to get the sleep your body needs to heal itself. Practicing good sleep hygiene that includes going to bed at the same time each night, getting up at the same time each morning, lowering your bedroom temperature, and using light blocking curtains or blinds can help ensure you get to sleep sooner and stay asleep longer.
- Spine Healthy Shoes
If you are experiencing chronic back pain, it may be time to say no to high heels and other shoes that can cause the body, spine, hips, and low back to go out of alignment. When the back is not properly aligned, back pain and muscle overuse can occur. Choosing a lower heel, using inserts in your shoes, and avoiding pointy toed shoes can help reduce the stress on your back.
- Stop Smoking
Cigarette smoking prevents the organs and tissues in the body from receiving needed nutrients and oxygen by inhibiting blood flow. When this occurs, your back muscles and spinal column begin to weaken, resulting in chronic back pain. Smoking is not easy; however, there are many wonderful stop smoking programs on the market that help control your cravings and overcome your nicotine addiction.
- Yoga
Yoga is a fantastic way to reduce your back pain, avoid medications, and reduce inflammation. Yoga is a body and mind practice that combines breathing exercises, relaxation, meditation, and physical postures to help relieve back pain, promote flexibility, and strengthen your muscles.
Holistic Approach For Chronic Back Pain
The above natural approaches can help relieve your chronic back pain without the dangerous side effects of medications. Many of these remedies have been used for centuries. Incorporate herbal pain relievers along with traditional pain remedies and lifestyle modifications to help relieve your chronic back pain.
Our team of integrative doctors understands how back pain can impact every aspect of your life. Our practitioners provide holistic chronic pain management by incorporating the latest medical findings and centuries old proven techniques to help free you from the devastating effects of chronic back pain.
