10 Best Ways to Ease Back Pain

     Anyone on the planet is not exempted from experiencing back pain.  A study^[1] once revealed that 90% of Americans experience back pain at one point in their lives.  A recent report from CBS News^[2] declared a much improved statistics, stating that 8 out of 10 Americans suffer from back pain at one time or another.  The difference on the findings does not really indicate a huge development.  Thus, the struggle against back pain continues -- and on this post, I've put together a list of the known effective ways to fight off or prevent back pain.  Please deal with caution as this is just presented for educational purposes.

     Back pain is that debilitating pain felt in the back which usually comes from the muscles, nerves, bones, joints or structures in the spine^[3].  It can have a sudden onset or may be a chronic pain; it can be constant or intermittent, might stay in one place or extend to other areas of the body; it can be a dull discomfort or a sharp, piercing, or a burning sensation.  Back pain can be a cause for sleepless nights or an uncomfortable day all throughout. 

     Whether you are presently waging a war against back pain or trying to prevent it, here are some effective and recent solutions:

10 Ways To Ease Back Pain

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1) Inversion Therapy

     Many causes of back pain is attributed to the natural force that gravity puts to the body.  Inversion therapy claims to reverse gravity's effects by allowing you to hang upside down or at a certain angle using an inversion table.  Inversion therapy allows the body to work with the downward pull of gravity, which will then increase the space between the vertebrae and relieve pressure on the areas of the back that are in pain, such as the discs, ligaments and nerve roots.  Inversion therapy claims to reduce back & neck pain, relieve stress, reduce sciatic discomfort, stretch and relax the entire body and other benefits such as improved posture and improved blood circulation.  Consult with your doctor first before doing the therapy and invest on a quality and trusted inversion table brand if you decide to do so.  

2) Sleep Right

     A peaceful sleep helps repair strained muscles and soothe inflamed joints.  Though doctors have long suggested a firm mattress, recent studies have shown that a medium mattress may be is more effective in alleviating back pain^[4].  But despite that, personal preference is still considered and one should aim for both back support and comfort when choosing the perfect bed^[5].  So, for a sound sleep, choose the right bed for you and experiment with various sleeping positions until you find the most comfortable.  Sleeping on your side is most recommended.

3) Gentle Exercises

     When back pain starts to manifest, it's not always good to just rest and wait for the pain to go away.  American Academy of Physical Medicine and Rehabilitation says that resting can cause certain types of back pain to get worse and decrease muscle strength.  So instead of lying down, start with gentle stretches and experiment ways you can move without experiencing pain.  Go out for a slow, easy walk, and increase the pace if it feels good.  Engage yourself in regular exercises but it's still best to discuss everything with your doctor before engaging in any physical activity to avoid aggravating your condition^[6].  And as a preventive measure, exercise regularly to strengthen your back and achieve to develop your core muscles (your abs) to protect your back from injury.

     Try this core-strengthening pelvic tilt 2 to 3 times per week:  Lie on your back with knees bent, feet flat on the floor, and lower back flattened.  Pull in your belly button toward your spine, contracting your abs; your pelvis should lift slightly off the floor^[7].

4) Aim For Good Posture

 

     Back pain is also common for people who sit all day in their offices.  But even as you do you job, you can lessen the risk of back pain by sitting properly.  Sit with your back against your chair and both feet flat on the floor.  And as people find themselves in different positions throughout the day (sitting, standing, bending, stooping, lying down), learn how to be in proper posture in each position to support your back and lessen the risk of back pain^[8].  A study published in British Medical Journal also revealed that long-term back pain can be relieved by encouraging patients to adopt a good posture using a certain technique^[9].  So yeah, train yourselves to have a good posture because not only will it yield positive physical benefits, but it will also solve your back pain problems in the long run.

5) Maintain A Healthy Weight

     Too much weight can definitely hurt your back.  Start a fitness program with your gym instructor and consult your nutritionist so you can formulate a diet that can get you on track to your health and fitness goals.  With your coordinated workout and diet program, reach an ideal weight so you can lessen the risks of back pain and other diseases that's associated with being overweight or obese.  With this plan, you can look good and feel good.

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6) Yoga

     Yoga is both preventive and therapeutic for back pain.  It creates a balance between the strength and flexibility of the muscles and it releases the tension in the muscles thus alleviates pain while developing muscular strength.  Yoga also helps improve the posture, and by encouraging you to breathe deeply and make slow precise movements, the body is prevented from making improper movements thus lesser risk for back problems^[10].

     Of course, consult with your doctor first if you have an existing back pain to check which movements are not allowed for you.  And make sure to enroll in yoga classes that are designed specifically for back pain sufferers.

7) Natural Herbs and Supplements

     Muscle pain can result from Vitamin D deficiency, and aside from natural sunlight and introducing Vitamin D to your diet through natural sources (milk, cereal, fish), you can also take Vitamin D capsules.  Vitamin B12, Magnesium and Omega-3 fatty acids have also been found out to help relieve back pain, and they too can be taken in capsule form.  Glucosamine and chondroitin help build cartilage and also act as a powerful anti-inflammatory, making them a good choice for back pain sufferers with disc-related issues.  Glucosamine and chondroitin are taken in capsule form^[11].

     Herbs with anti-inflammatory properties include saw palmetto, rosemary, angelica, bromelain, valeria, cat's claw, licorice, and grape seed extract.  Herbs that help with pain relief include feverfew, burdock, stinging nettle, willow bark, devil's claw, angelica, horsetail, ginger, and kava root.  Some herbs work best as a topical pain reliever.  Herbs that are frequently incorporated into creams, gels, and liniments to treat back pain include cayenne pepper (also called capsaicin), mustard seed extract, peppermint, spearmint, and coriander^[11].

     Herbs and supplements are an alternative solution to back pain treatment but patients should consult with their physician first for proper administration. 

8) Hot Therapy/Cold Therapy

     Hot therapy (using a hot water bottle or heating pad) is ideal for reducing cramping and muscle spasms while cold therapy (using an ice pack) works for inflammation and helps reduce swelling.  However, this is not a long term solution to back pain but presents some temporary relief so you can do other treatment^[12].

9) Water Exercises (Aquatic Therapy)

     Water exercises (also known as aquatic therapy) is good for people experiencing back pain.  Water has special properties that can make exercising less painful and the buoyancy helps deter strain on the joints.  Doing water exercises can strengthen the back, abs, and hip muscles^[13].  But unless you have consulted with your physician, necessary precautions are needed before doing any water exercise^[14].

10) Electric Stimulation Therapy

     This new type of therapy also known as e stim is a popular choice for addressing chronic back pain in the recent years.  During a treatment, electrodes are attached to the skin and a low voltage electrical current is transmitted through the electrodes. This helps stimulate the nerves and muscles, promote proper blood flow, and enables the muscles and nerves to receive oxygen and nutrients better -- thus promoting health and faster healing^[15].

     Dear readers, back pain is a prevailing condition.  It is caused by many different things such as old age, poor physical health, obesity, genes, diseases and even your job can be the cause of your back problems.  Hopefully, this extremely long article has given you some idea on how to deal with your existing back pain (or how to avoid it).  Do remember, however, that it is BEST to consult with your physician for the proper treatment and care of your back pain.

     Thank you for reading and see you on my next wandering!

Notes:
*This is a sponsored post for Healthy Back, however, all the points and views are my own.
*Photos were taken from Google Image search.

*References:
[1] - http://www.aafp.org/afp/2000/0315/p1779.html
[2] - http://www.cbsnews.com/8301-3445_162-57428677/a-new-hope-for-back-pain-sufferers/
[3] - http://en.wikipedia.org/wiki/Back_pain
[4] - http://www.ehow.com/about_5448479_type-mattress-bad-back.html
[5] - http://www.spine-health.com/wellness/sleep/choosing-best-mattress-lower-back-pain
[6] - http://www.everydayhealth.com/back-pain-pictures/ways-to-ease-back-pain.aspx#/slide-3
[7] - http://www.health.com/health/gallery/0,,20306769_5,00.html
[8] - http://www.spine-health.com/wellness/ergonomics/good-posture-helps-reduce-back-pain
[9] - http://news.bbc.co.uk/2/hi/health/7568948.stm
[10] - http://www.livestrong.com/article/100053-yoga-cure-back-pain/
[11] - http://www.firstandhealth.com/back-pain/articles/treat-back-pain-herbs-supplements/
[12] - http://www.losethebackpain.com/treatments/ice-or-heat-for-back-pain
[13] - http://backandneck.about.com/od/exerciseandsport/a/waterexercisebe.htm
[14] - http://backandneck.about.com/od/exerciseandsport/f/waterexerciseno.htm
[15] - http://voices.yahoo.com/electric-stimulation-therapy-chronic-back-pain-10743563.html

tags: 10 ways to avoid back pain, 10 ways to solve back problems