Anyone who has ever experienced back pain knows it’s easily one of the worst pains possible. Nagging, hurtful, and, above all else, persistent. Needless to say, it stinks.
However, it’s not an unfixable problem. Whether it is exercise or meditation, heat therapy or the simple trick at #4, there are ways to ease your pain – and this list will show them to you.
1. Aerobic Exercise
If you are looking to kickstart your body’s healing process with good ol’ endorphins, aerobic exercise is the right way to go.
Focus on exercises that won’t be impactful on the back, like walking or stationary bicycling. Not only are these gentle on your back, but they’ll produce the endorphins your healing body craves.
2. Massage Therapy
In addition to alleviating pain in your lower back, massage therapy has a plethora of other beneficial side effects.
From decreasing depression and anxiety to increasing your range of motion, massage therapy is definitely worth a try. It even increases blood flow and endorphins, allowing your body to experience natural pain relief faster.
3. Meditation
While it may not get the respect it deserves, meditation is a legitimate back healer. Studies have shown that 20-minute meditation sessions have been proven to quickly and substantially reduce pain with lasting results.
So before knocking it, meditation is worth a try – just like the ice-tingly treatment at #6.
4. Some Shut Eye
Perhaps the simplest remedy on this list, sleep is also the most overlooked, and most difficult.
Studies have shown that a whopping two-thirds of people with chronic back pain suffer from some type of sleep disorder. In turn, this lack of sleep worsens back pain, which leads to less sleep, which… well, you get the idea. So, in short: get some shut-eye.
5. All About The Core
When it comes to lower-spine support, exercising your abs is one of the best things you can do.
However, be careful. Some exercises, while strengthening your core, will cause your back more harm than good. Avoid things like crunches and sit-ups, and instead do hamstring stretches or sit on a medicine ball for 30 minutes a day.
6. Cold Therapy
It’s cliche, but applying cold peas to your back works. Not only does it reduce inflammation, but it slows down nerve impulses, which prevents nerve spasms.
A cold pack is great, but can be a bit uncomfortable if used too often. #9, however, will do more than lessen your pain – it will strengthen your mind.
7. Heat Therapy
Where cold therapy works wonders in reducing inflammation, heat therapy is used to stimulate blood flow.
This allows nutrients to travel through the blood stream and heal your back faster. While this sounds like it’s more painful than cold therapy, it isn’t – heat therapy inhibits the body from sending pain messages to the brain.
8. Stretch It Out
A surprisingly overlooked cause of back pain is actually tight hamstrings. Tight hamstrings actually pull on the back, adding stress and tension to it.
The solution? Hamstring stretches. By simply doing gentle hamstring stretches twice per day, back pain will drop off significantly due to relieving tension in the buttox. Important note: these exercises should not hurt. Be careful when stretching and go at your own pace.
9. Engage Your Brain
The brain is a strange, wonderful creation. In addition to being the hub of our identity, the brain is where pain is interpreted and processed. Thus, if you can manage your brain, you can control how it processes pain.
Activities like relaxation training, visual imagery and distraction, and even hypnosis are all viable ways of strengthening your brain’s resistance to pain.
10. Be Happy
Simple, right? Not quite, but it definitely helps. Studies have shown that doing activities that make you happy, whether it be walking your dog or reading a book, increases one’s pain tolerance.
A big portion of these tips don’t only look at the physical side of the equation, but the mental side as well. #13 is no exception.
11. Keep Moving
Hand in hand with the philosophy behind heat therapy, constant motion is a great way to reduce pain.
By actively using your muscles for long durations, your body increases its blood flow. This allows those good ol’ nutrients to reach the hurting areas and heal them quicker. So walk, jump, run, or yoga your way to a better back.
12. Watch Your Posture
Sitting with a slumped posture may feel comfortable, but it does more harm than good in regards to your back. Slumping over makes it harder for your spine to support the rest of your body.
To remedy this, adopt an upright posture. Walk like a two-by-four is taped from your butt to your neck and follow the steps at #15 and presto! You’ll have your back back in no time.
13. Medicate, If Necessary
Sometimes nothing beats over-the-counter help. If your back pain is severe and lasts for several days or longer, this might be the route for you.
Drugs such as aspirin, ibuprofen, and naproxen sodium are great for reducing back pain. As always, check with your doctor or physician before taking any medication.
14. Watch Your Weight
Heart health isn’t the only thing affected by excess weight. Similar to how a slumped posture puts uncomfortable pressure on your spine, so do those extra pounds.
By using diet and exercise to control your weight, you effectively lessen the amount your back is supporting. However, don’t go overboard trying to shed a few pounds – this list is about decreasing pain in a healthy way.
15. Work That Body
Perhaps the best way to eliminate back pain is to bite the bullet and hit the gym.
Like stretching, it is crucial that you go at your own pace when exercising your back. Strengthening your hip, pelvic, and lower back will help support your spine. Exercise may be painful at first, but, in the long run, your back will thank you immensely.
