Natural Remedies for Chronic Back Pain

Approximately 31 million Americans suffer from low back pain. The most common type of back pain is acute, which comes on suddenly and lasts briefly. Conversely, chronic back pain develops slowly, oftentimes progressively worsens, and continues for an extended period.

There are many conventional treatments for back pain, including over-the-counter medications like NSAIDS, prescription medications like narcotics and muscle relaxers, physical therapy, and expensive medical procedures and surgeries. Luckily, there are also many practical, natural pain-relieving strategies. Let’s look at how to incorporate these into your daily life.

Acupuncture

Practitioners have used acupuncture for thousands of years in Eastern medicine. This technique employs fine needles at 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 promotes health.

Anti-Inflammatory Diet

Did you know that certain foods can relieve inflammation and pain? Inflammation is an immune response 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 and 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, such as beets, blueberries, carrots, oranges, strawberries, sweet potatoes, and tomatoes, are filled with polyphenols that help relieve inflammation. Green leafy vegetables, such as collard greens, kale, broccoli, and spinach, are rich in vitamins A, C, and K, which promote healing.
• Fatty fish, such as mackerel, herring, and salmon, are rich in omega-3 fatty acids, which promote pain relief and are anti-inflammatory.
• Monounsaturated fats—To reduce inflammation and relieve back pain, you should consume monosaturated fats. Some common examples include avocadoes, canola oil, and olive oil.
• Nuts and seeds—Nuts and seeds, such as almonds, walnuts, flax, and chia seeds, contain high amounts of omega-3 fatty acids and anti-inflammatory compounds, which can help with pain and inflammation.

In addition to eating an anti-inflammatory diet, you must avoid foods that promote inflammation, such as processed foods, refined carbohydrates, saturated fats, and fast foods.

Biofeedback

Many people have never heard of biofeedback, but it is an effective method for relieving back pain. Biofeedback is a mind-body technique that utilizes electrical sensors to teach you how to manage pain by making subtle changes in your body. It helps relieve muscle tension and decreases the intensity of back pain. It is an effective treatment when used alone or 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 reduce pain significantly. Furthermore, this mighty natural substance works by warming the area, increasing blood flow to the affected area, and allowing 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 diluted eucalyptus essential oil to a carrier oil can help relieve 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 ease 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. Due to its potency, users typically mix lavender essential oil with a carrier oil like jojoba, coconut, or olive oil.

Maintain a Healthy Weight

Excess body weight can significantly strain the spine and muscles in the back. We understand weight loss is challenging; however, it can help reduce your back pain and may eliminate the need for surgery. If you are experiencing back pain and are heavier, you can take control of your life. Contact us today to see how our integrative practitioners can relieve your back pain and help you lose weight.

Mindful Meditation

Mindful meditation helps decrease anxiety and relieve stress. It keeps 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 and painful muscle spasms. Peppermint oil is diluted in a carrier oil and applied topically.

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 sleep 7 to 9 hours each night. However, when you suffer from chronic pain, it can be challenging to get the sleep your body needs to heal itself. Good sleep hygiene can help ensure you sleep sooner and stay asleep longer. It 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.

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 lower back to become out of alignment. Back pain and muscle overuse can occur when the back is not aligned correctly. 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 weaken, resulting in chronic back pain. Smoking is not easy; however, many excellent stop-smoking programs on the market help control your cravings and overcome your nicotine addiction.

Yoga

Yoga is a fantastic way to reduce back pain, avoid medications, and reduce inflammation. It is a body-mind practice that combines breathing exercises, relaxation, meditation, and physical postures to help relieve back pain, promote flexibility, and strengthen 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. Incorporate herbal pain relievers, traditional pain remedies, and lifestyle modifications to help alleviate your chronic back pain.

Our team of integrative doctors understands how back pain can impact every aspect of life. Our practitioners provide holistic chronic pain management, incorporating the latest medical findings and centuries-old proven techniques to help free you from the devastating effects of chronic back pain.