How to Overcome Back Pain for Good without Medication or Seeing a Specialist
Mar 12, 2023
Back pain can be incredibly uncomfortable and debilitating, and if you’re dealing with it, you’re probably eager to find a solution that doesn’t involve medication or seeing a specialist. While medications and specialists can be helpful, there are also many ways to overcome back pain for good without them. In this blog post, we’ll explore several options that you can try to reduce or eliminate your back pain without taking drugs or seeing a specialist.
Back pain is ultimately a result of the vertebra being out of a neutral position, causing undue strain on the local area. Left unattended over time, this can turn into chronic back pain that can pinch nerves, result in a bulging or ruptured disk, or cause further downstream issues such as sciatica.
Low grade back pain may also result in long term tangential side effects, such as reduced activity, chronic back pain, leg pain / sciatica, numbness in the extremities, hip pain or knee pain, poor sleep or insomnia. The good news is that these can be avoided without having to take pain medication or seeing a specialist. Here are 6 simple tips that you can use to help alleviate and put back pain to bed, for good!
1. Exercise Regularly – Exercise is one of the best ways to maintain healthy back muscles and reduce back pain. Strengthening and stretching exercises can help to improve your posture and reduce strain on your back, as well as strengthen the muscles around it. Properly designed Core exercises targeting abdominals, obliques and musculature of the lower back and pelvic region will help.
2. Improve Your Posture – Poor posture while sitting or standing is one of the leading causes of back pain. Working on your posture can help to reduce the amount of strain placed on your back and alleviate pain. Try to keep your shoulders back and your spine straight while sitting, and make sure that your desk is at the correct height. Do not slouch on a chair or couch resulting in a curved spine, but rather sit upright in a firm chair with your knees together and hips just slightly below the knees to reduce strain on the lower back.
3. Use Heat and Cold Therapy – Heat and cold therapy can help to reduce inflammation and muscle tension in your back, which can lead to reduced pain. Try applying a heating pad or taking a hot shower to relieve muscle tension, or use an ice pack to reduce inflammation. What is better for lower back pain, heat or cold? When it comes to lower back pain, heat and cold can both provide some relief depending on the cause of the pain. Heat therapy is generally used to reduce inflammation and muscle spasm, while cold therapy is more often used to reduce swelling and numb the area.
4. Get a Massage – Massages can help to relieve tension in your muscles and promote relaxation. This can help to reduce the amount of strain placed on your back and help to alleviate pain.
5. Get Enough Sleep – Getting an adequate amount of sleep is essential for your overall health, and it can also help to reduce back pain. Try to get at least 8 hours of sleep each night and make sure that your mattress and pillows provide the right amount of support for your back.
6. Take Breaks – If you sit for long periods of time, it can cause your back to become stiff and sore. To prevent this, make sure to take regular breaks and move around. This is a great tip while driving or working throughout the day. This can help to prevent stiffness and reduce back pain.
As part of the exercise routine, strength training is an effective way to strengthen the musculature and prevent back injury, and should always include strengthening of the core muscles. For weak individuals with low core stability and engagement, a proper progression to activate the core muscles including the lower and upper portions of the rectus abdominis, inner and outer obliques, and transversus abdominis are a must. Those with disdended belly's may have a higher risk factor for lower back pain due to extra offset weight and weakened abdominal muscles. Always consult a professional before starting a strength training program.
These are just a few ways to overcome back pain for good without the use of medication or seeing a specialist. If you’re dealing with back pain, try out some of these tips and see if they help. When done properly, you will reap the benefits of being more stable, stronger, more firm core, and reduction or complete elimination of back pain. For low and moderate grade back pain, consult your fitness professional. If your back pain persists, it may be a good idea to consult a doctor or physical therapist.
