Back Pain Remedies -
Unfortunately for
the millions of people suffering from chronic low back pain, there is no one
certain cure. The key is to find what works for you, often through trial and
error.
Medical approaches
usually focus more on addressing anatomical problems in the lower back, but
treating pain is often more than just treating the medical issue. For best
results, try a well-rounded approach.
We've borrowed these
tips to reduce or relieve lower back pain from our readers. Try them out, and
let us know which ones work for you.
1.Release your inner
endorphins
Endorphins, hormones made naturally in the
body, can be just as strong as any manufactured pain medication. When
endorphins are released in the body, they help block pain signals from
registering with the brain. They also help alleviate anxiety, stress, and
depression, which are all conditions that are often associated with chronic
back pain.
Try the following
activities to release these feel-good messengers:
•Aerobic exercise
•Massage therapy
•Deep breathing
•Meditation
•Acupuncture
•Laughing and
smiling
•Eating dark
chocolate
•Listening to music
you love
•Being social
2.Get restorative
sleep
Out of all medical conditions, pain is the
number one cause of insomnia. Approximately 2/3 of patients with chronic back
pain suffer from sleep disorders. Paradoxically, inadequate sleep can make back
pain worse. This vicious cycle makes it ineffective to treat just one of the
problems. Both the sleep problems and the chronic pain need to be treated.
There are many
options for treating sleep problems that accompany chronic lower back pain:
•Medication
•Relaxation
techniques
•Psychological
techniques
•Cutting back on
caffeine
•Eating the correct
foods
•Getting the right
amount of exercise
•Writing your
worries down
Often, a combination
of approaches will work best.
3.Exercise your core
The muscles in your abs and back play a
critical role in supporting the lower lumbar spine. These muscles don't get a
good workout in most people's normal day. Consumer Reports reported that in
retrospect, 58% of people with back pain wished they had done more back
strengthening exercises.1
4.Soothe the pain with temperature
Don't underestimate the impact of regularly
applying cold packs and/or hot packs to help reduce lower back pain and help
the healing process.
Cold therapy
Cold application has two primary benefits:
1.It reduces
inflammation, which usually occurs with back pain.
2.It acts as a local
anesthetic by slowing down nerve impulses, which keeps the nerves from spasming
and causing pain.
Homemade ice and gel
packs are a simple, affordable way to relieve chronic back pain.
◦See Ice Massage for
Back Pain Relief
Heat therapy
Heat application has two primary benefits:
1.It stimulates
blood flow, which brings healing nutrients to the affected area of the low
back.
2.It inhibits the
pain messages being sent to the brain.
Heat can come in
many forms, and it's best to try several to find what works best for you.
Taking a hot bath or shower, soaking in a hot tub, or using a heating pad, hot
water bottle, or wrap that provides continuous, low level heat are all ways to
bring healing warmth to your lower back.
5.Stretch your
hamstrings twice daily
One of the easiest things you can do to help
alleviate lower back pain is to gently stretch your hamstrings. Tight
hamstrings place additional stress across the lower back and sacroiliac joint,
leading to more pain. Hamstring stretching should be done at least twice per
day.
There are many
gentle stretching exercises that should not hurt.
6.Engage your brain
Pain specialists have long understood that
pain is more complicated than just a sensation. The way the brain interprets
and processes the pain signals plays an important role in how people perceive
their pain.
•Read more: Modern
Theories of Chronic Pain
The good news is
that you can develop skills for your brain to reduce or ignore the pain
signals. Developing expertise in these skills can go a long way to help you
have more influence over the pain.
Bonus Tip: find
activities that make you happy
Ongoing pain can wreak havoc on your life,
affecting your cherished relationships, finances, and/or productivity at work
and at home. It can also interrupt your sleep and destabilize your mood.
Because many other problems commonly occur along with chronic lower back pain,
anything you can do for yourself that is a natural anti-depressant will help.
Some people find
that even doing just 3 things that make them feel good each day, such as
enjoying a good cup of coffee, talking on the phone with an old friend, walking
the dog, or receiving a 30 second hug from a loved one can make chronic pain
more tolerable.
The tips in this
blog are simple ways to help your spine and back stay in alignment and maintain
a stronger, healthier you. Even if you are in severe pain and are undergoing
extensive medical treatments, we encourage you to still try to remember the
simple things you can do for your back to help it heal and get stronger and
healthier over time.
References
"Relief For
Your Aching Back: What Worked For Our Readers." Consumer Reports, March
2013. www.consumerreports.org.
Homemade Pain Cream
This cream can be used topically on many
pains.
You Will Need:
Pan or double burner
Whisk
Measuring equipment
Ingredients:
1.5 oz beeswax
1/4 cup coconut oil
1/2 cup oil of
choice ( olive oil, grape-seed oil, ect)
Essential Oils (You
can use your own combination):
Wintergreen
Eucalyptus
Lavender
Peppermint
Clove
Directions:
Add your beeswax,
coconut oil, and your oil of choice to your pan. Turn it on medium to low heat
and let it all melt down slowly.
Remove from heat and
begin allowing your mixture to cool. Depending on the consistency you want you
can add 1/4 cup of water* to get a more lotion type texture or leave as is for
it to be a thicker cream. If you add water make sure to stir well.
After the mixture
has cooled some add your essential oils. It is normal for it to still be in a
liquid state. Then transfer it to your storage container of choice with a
secure lid and allow it thicken. Then it is ready for use!
If the texture is
thicker than you like make sure you try it before changing anything. Often as
soon as it hits your skin it melts and blends in. However, if you would like it
to have a softer look you can whip it with a whisk or mixer.
Can Be Used For:
Sore muscles
Arthritis
Joint Pain
Inflammation
Pulled muscles
Do you have a homemade pain cream? What do you
use it for?
*Note, if you add
water the shelf life will be less.
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