Pain is something we are going to experience in our lives all the time. Back pain can be severe, and it is experienced at some time by a large percentage of people around the world. Poor ergonomics, prolonged sitting and lack of exercise all contribute to this modern day epidemic.
However, it does not mean that you need to get used to chronic pain – especially if it is stopping you from living your life in the way that you want.
Suffering from chronic back pain? Well, I know your pain. I love to write about back pain, probably because I feel like I accomplished something when I came back from a Pars fracture injury and was able to play at 100% strength again this past season.
The other reason I like to write about it is because I know there are tons of people out there with chronic back pain, and I have figured out a few safe ways to naturally handle this pain.
This article will handle a couple ways that you can handle chronic back pain, especially if your back-pain stems from needing to lose a couple extra pounds.
After rehabbing and healing that back injury, I learned more than a few tips to share that I am sure will be able to help you out. I learned a lot in the months of recovering from that back injury, and hopefully these tips work as well for you as they have for me!
Want some quality advice on how to treat chronic back pain? Keep reading below!
How to Treat Chronic Back Pain – 12 Tips
With the advancement of today’s technology, more and more people become inactive.
Since you will just have to sit in front of your computer to perform all your daily tasks, you don’t mind moving, resulting in bad posture and muscle pain. Sore shoulders, necks, and backs are followed by digestive issues, poor breathing, and pressure cerebral pains.
But, it is never too late for you to fix your posture and you can still say goodbye to back pain.
You may use the best posture correctors or some of the best posture braces to bring back your active and healthy life.
1.) Use the Posture Post
The Posture Post is a simple tool that can help you treat chronic back pain. For a better explanation, check out this video:
There are many ways to treat chronic back pain, and using The Posture Post is one of the simplest and most comfortable!
2.) Improve Your Lower Body Mobility, and Stay Active!
After I learned about the issue plaguing my back, my first step was to improve my mobility and flexibility in my lower body and trunk.
Practicing yoga daily has been a tremendous help for me, but you must be gentle with your stretching. Especially when you first begin to loosen up your joints, ligaments and muscles, gentle stretching is paramount.
Along with this, another step that I made was to re-tool my ability to squat properly. The squat is a very basic human movement, but not many people can perform it properly.
Working on squat form by practicing goblet squats, and body squats, was great for improving how my back felt.
3.) Make Sure You Spare Time to Exercise to Help Fix Your Back
Your schedule is never an issue to exercise. Your working hours is not 24 hours. You can spare at least 30 minutes to exercise before work. Make it as a routine and do this daily or thrice a week.
With this, you’re not just improving your cardiovascular system, but also it can enhance your mood throughout the day. According to experts, exercising can help you become more productive.
You can also consider going to a gym after work.
4.) Take Advantage of Wearable Technology
Wearable tech is natural, cool, sharp, and unnoticeable. It is also valuable. It can assist you when working out. Aside from that, you will be able to avoid guessing on your weight loss progress.
If tracking your weight loss is your concern, wearable tech is the best solution for you.
5.) Essential Oils for Back Pain
If you suffer back pain from sitting in an office for to long, apart from optimizing the design of your workspace and utilizing the other tips mentioned in this article, essential oils are particularly helpful for reducing back pain. Amongst other uses, you can rub them onto joints to reduce inflammation and improve circulation; which ultimately improves back pain.
Essential oils are undiluted products extracted from plants for therapeutic purposes. Each of these oils have their own unique aroma and healing properties.
Always try to purchase your essential oils from a specialist supplier. They will have the necessary expertise to ensure the authenticity and quality of the oils. Some essential oils are too strong to be used directly on the skin as they contain chemical components.
In those cases simply dilute the oils in a ‘carrier’ oil. A carrier oil is a vegetable oil, for example coconut oil and wheat germ oil.
Some essential oils not only alleviate tension and pain, but address psychological- and physiological problem areas to restore a natural state of balance to your body.
Here are the best essential oils that will surely help alleviate your back pain, and allow you to live your life normally.
A lesser known essential oil, wintergreen is a stem that is found in methyl salicylate. It is an analgesic, and is often compared to medicines that you would buy at the store.
If you are using wintergreen essential oil topically, and it is completed absorbed by your body, then the effects will be very similar to a medicine like aspirin.
But the good news is that you are not getting any of the negatives associated with over the counter NSAIDs.
It provides a cooling effect that feels amazing when it is applied to an area that hurts. While it is great for back pain, you can even use wintergreen essential oil if you have muscle or ligament pain in any other part of the body.
Wintergreen oil has methyl salicylate, a chemical known for reducing stiffness and muscle pain. Mix about 3 drops of Wintergreen oil with 10ml of carrier oil and massage into the painful area of your back.
This oil is a hybrid blend from spearmint and watermint.
It is known for the relaxing of muscles in the lower back stemming from fibromyalgia.
The refreshing aroma comes from the active ingredient menthol, which is a component of the oil. Peppermint oil is more concentrated than other essential oils and it will be necessary to dilute it with a carrier oil such as almond oil.
If you suffer from a painful back, this essential oil can help soothe the pain.
Combine 10ml of your almond oil- or other carrier oil with 2 drops of your peppermint oil and rub on the affected areas as needed.
Experts believe that frankincense is the best essential oil that you can use. Whether your back pain is from strain or from a slipped disc, soothing Frankincense can help with your pain and discomfort.
Known also as Olibanum, you can either inhale Frankincense oil, ingest a small amount or apply it topically. It is best used when 2 or 3 drops are mixed with a carrier oil such as jojoba oil.
It is excellent for helping with the relief of back pain and inflammation.
Regardless of whether you suffer from muscle pain or lower back spasms, massage frankincense oil into the back and see its effectiveness for treating back pain. It is a natural pain reliever and is also known for its wound healing properties, and it is one of the essential oils where medical studies have shown that it has a positive impact on those who suffer from joint pain.
A study was done in 2003 to show that people who were given frankincense essential oil not only felt less pain, but also had a better range of motion in their knees compared to a group that received a placebo.
So, if you suffer from back pain, frankincense essential oil could help you a lot.
This is a wonderfully affordable and versatile essential oil used to reduce inflammation and spasms in the back. It is great for muscle strain. It’s pleasant, soothing aroma also reduces tension throughout the body.
You can 8 drops of the oil with epsom salts in your bath to loosen up the lower back.
Add 5 drops of Lavender oil to 10ml of your favorite carrier- or vegetable oil and massage this into your aching back where it will be absorbed into the bloodstream.
This essential oil relieves pain and stiffness related to rheumatism and gout.
People use this oil to numb pain and to treat painful joints and muscles. You can either add about 6 drops in your bath to get rid of pain or you can add 3 drops with a carrier oil to have a soothing pain-relieving lotion to add to your back.
Great for easing back pain while allowing you to gain back some mobility.
Use it with extra virgin olive oil. Add between 5 – 10 drops of ginger essential oil to 2 tablespoons of olive oil. Heat it in a saucepan, allow it to cool and apply it to your aching back.
You can repeat this 4 times a day to deal with inflammation and soothe pain.
Has great analgesic properties which can soothe painful, inflamed joints and muscles.
Slipped discs and nerve pain such as sciatica can benefit from the calming effect of chamomile.
Add 2 or 3 drops to a carrier oil and massage your sore back. You can also add a few drops to a diffuser and inhale the soothing vapors for about 15 minutes.
Use Thyme if you suffer with backache or inflammation in the joints. There is a compound in thyme known carvacol and it suppresses COX-2 which is an enzyme related to inflammation.
This essential oil has anti-inflammatory properties that will penetrate the surface of the skin to reduce pain. Use 2 or 3 drops mixed with a carrier oil and massage into your aching back.
For exceptional results with back pain, apply your choice of essential oils mixed with a carrier oil of choice along the spine 4 times a day.
When your back pain is severe, you can even dip a clean cloth in warm water, wring it out and place it on your sore back after applying the oils. Cover the cloth loosely with a dry towel for 20 to 30 minutes.
Additional Notes About Essential Oils & Back Pain
Essential oils are a gift of nature with astonishing healing properties when used properly.
When you do research, you’ll discover that some of these essential oils are just as effective than the anti-inflammatory ibuprofen, but without any of the dangerous side effects.
Some oils, such as the CBD Oil, are probably much more powerful than NSAIDs ever could be! You can also get CBD products that are infused with essential oils.
Combined with other efforts such as proper exercise, diet, and an ergonomic work-space, back pain can be greatly reduced, if not avoided all together.
6.) Try CBD Oil
The cannabis plant contains more than just THC, which is what it is known for around the world. We associate cannabis with marijuana because it is often talked about in relation to that drug. CBD stands for cannabidiol, and it is a non-psychoactive cannabinoid found in the hemp plant. As of January 1st, 2018, it has become legal as per the World Anti-Doping Agency banned substance list (for you athletes out there).
The cannabinoids that are found in cannabis that are not psychoactive are very useful for our body in many ways!
That is why this oil is one item that you will have to add to your collection of supplements if you are suffering from chronic back pain.
Along with hemp oil, which is another aspect of the plant; CBD oil is one of the greatest untapped resources of health benefits in the world.
When you consume CBD hemp oil, you might immediately start to feel relief. The great thing about using CBD oil is that you are not getting any of the psychoactive elements of marijuana, because there is no THC in this oil.
So, you will not feel “high” or anything of the sort.
A few drops of CBD oil, which you can buy for cheap prices from americanhempoil.net, will help you get relief. Trying CBD oil will also make you feel calmer and more relaxed.
There are also some excellent CBD pain relief topicals, which work just as well as the drops.
You can even use CBD oil for pets! If you notice your dog or cat limping around with a bad hip or back, a few drops of CBD oil in their mouth will help them out tremendously!
I have been using CBD oil for the last 4-5 months to help with treating the compression fracture in my back, and it has made a world of difference. I highly suggest you give CBD oil for back pain a try, because it is easily one of the most effective essential oils for back pain out there!
If you are interested in checking out a few CBD companies, my top suggestions are:
Not only can you use CBD for back pain, but they also make CBD Oil for wrinkles and other skin issues, mental health issues, chronic fatigue, and much more!
When people are looking to manage any type of pain in their body, I think its safe to say that most people jump to NSAIDs such as Tylenol, Aleve, and Ibuprofen first.
Well, did you know that there is a holistic replacement for these dangerous medicines that can work even better?
I first started using Infinite CBD products soon after my injury, and they made a world of difference! I began to experiment with other products shortly after, and I have found many other outstanding CBD brands.
CBD oil and other CBD products work to naturally reduce inflammation, and have an enormous amount of other benefits for the human body as well.
You can apply topical CBD directly on to your back, or you can take it orally.
7.) For Many Back Issues, a Chiropractor Will Do Wonders!
For this particular back issue I have, I have not been going to a chiropractor. However, I have used a chiropractor in the past for general maintenance of my body.
I have visited a chiropractor in the past for general maintenance of my spine, and body overall. In my opinion, it is a very useful activity you can do once per month!
If you want to learn more about what a chiropractor can do for you, I highly suggest you check out the website: My Back Relief Clinic.
A chiropractor can be useful for aligning your neck, spine, hips, shoulders, and more!
I personally felt a lot of relief in my shoulders after I visited a chiropractor the first couple times.
Believe me, chiropractors can do wondrous things for your back!
If you want to learn more about different tips for correcting your posture, and why you should see a chiropractor, you should check out New World Chiro!
If your back issues are related to posture problems, and you have a generally imbalanced body, a chiropractor could become your new best friend!
8.) How to Treat Chronic Back Pain with an Inversion Table
Back pain is a common problem among many people worldwide. There are several reasons that can lead to back pain.
Some of the most common reasons for back pain include having a poor sitting posture, frequent bending and lifting heavy loads among others.
If you are suffering from back pain, you can do away with injections, surgery and frequent physical therapy if you engage in inversion therapy. The use of inversion tables is one of the best natural ways that reduces back pain.
This is a process that allows you to hang upside down to stretch your spine.
Inversion therapy brings about a traction force throughout the spine hence decreasing back pain.
On this post, I will help you understand in details how inversion tables work for back pain.
How Do Inversion Tables Work to Reduce Back Pain?
The inversion table greatly helps in eliminating pain on your back. How does this happen?
This is because it takes off the load on your back. Many studies indicate that the use of inversion therapy brings about some traction through the lumber spine.
During inversion, there can be a separation of up to 3mm between the lumber vertebrae.
Inversion therapy also increases the space between vertebrae by reducing the gravitational pressure from the roots and disks in the spine. As a result, it stretches the spine hence relieving back pain.
The pain you feel is caused by the accumulated pressure on your nerves and discs.
When you relieve this pressure, the pain will go away. The whole point of an inversion table is to flip your body and this makes it easy to unload your joints, bones and the discs in the lower back.
These tables work well and eliminate back pain. According to studies carried out, over 77 percent of people who suffer from back pain avoid surgery. Studies also indicate that this technique doesn’t provide long-term relief from back pain.
But for many people, the temporary traction is helpful in their treatment program because it reduces lower back pain.
When you are inverting, there is reduced heartbeat and increase in blood pressure.
You will experience most of the pressure on your eyeballs. It is great if you seek medical assistance if you have high blood pressure, glaucoma or heart disease before using inversion tables.
Benefits of Using Inversion Tables for Back Pain
There are so many ways in which you will benefit from having an inversion table. Inverting is the best exercise that stretches your spine. It is a great approach if you do not want to undergo surgery or take injections and medicines. Here are the benefits of using inversion therapy.
- Inversion tables relief pain by reducing the pressure
- Gives you a nice posture by realigning the spine
- Relaxes tensed muscles
- Provides long-term and complete relief from back pain
- Decreases inflammation
- Boosts blood circulation
- Improves the spinal health and makes you flexible
How to Get the Best Results When Using Inversion Tables
Now that you know how an inversion table works in eliminating back pain, it is also great if you know how to use an inversion table to avoid causing more damages to your spine. When you are inverting, it is great if you start at low angles from 20-30 degrees.
Once you are used, you can advance to more angles depending on how comfortable you feel.
Get the inversion table with proper padding so that you can feel comfortable throughout the process.
The process is pretty simple because you just need to sit down, ensure the ankle pads and the seatbelt are in place and then lean back. The chair converts to a flat table and the gravity and your body weight combine and keep your back straight.
Check the inversion table reviews to know more about the top inversion table on the market.
Additional Information About Inversion Table Therapy for Back Pain
Inversion tables work well and many people have found a relief from back pain through inversion therapy.
There are two types of inversions tables that you can choose to use. You can opt for a manual one that is controlled by your body weight or go for an automatic one that has a remote control.
Whichever model you choose, always consult your doctor before engaging in inversion therapy.
People with the following conditions should not use inversion tables; high blood pressure, increased heart rate, glaucoma, obesity, pregnancy, blood clotting conditions or cardiovascular disease.
I would also encourage staying active especially if you are suffering from nonspecific back pain.
With frequent exercises, you can eliminate pain on your back. You can seek help from your doctor or physical therapist on the best exercises to engage in.
9.) Start with a Walk in the Morning: No Food Allowed
Waking up and going for a walk in the morning on an empty stomach is a fantastic way to start your bodies fat burning process, and help you to build some aerobic cardio endurance.
Many back issues can be solved simply by losing some weight.
I have never been a huge fan of using tricks such as coolsculpting at home, but if you are confident that starting a weight loss program will help your back issues there are a lot of easy ways to shed some pounds.
Starting you’re a morning with a fasted walk is an excellent way to help you quickly lose weight because walking in the morning before you eat keeps your glycogen levels low, and your body fat accessible to be burned.
If you want to make your morning walk even more effective, try drinking a cup of yerba mate tea, or bulletproof coffee.
If you are sensitive to caffeine, skip the coffee! Yerba mate or oolong tea are both excellent substitutes, and will both give you necessary energy and help you with metabolizing fat during your morning walk.
Bulletproof Coffee is an excellent choice before any fasted training because along with the caffeine from coffee, you will also intake good healthy fats.
If you start your day with 1 cup of bulletproof coffee before a fasted walk in the morning, you will quickly be on your way to losing weight and reducing back pain!
10.) Keep Your Eyes on Your Screen, and Legs on Your Floor
Ergonomically redress workstation requires a great deal more than agreeable seats.
This is the space you invest the greater part of energy, whether concentrated on the long haul strategies for current exams and success or amped up for the hear-preventing scene. Having this set up appropriately will make your sitting hours much comfortable and pleasurable.
Aside from that, it will keep your muscles, joints, and spine weight free as well as solid over the long haul.
11.) Blend Your Mind and Body Together for Back Health
Holding your neck and shoulders in flawless arrangement and your back straight will take some time getting used to. While your mind focuses on work, your body starts to slump and unwinds.
Luckily, there are some enchanted traps, which may keep you in contact your body and will remind the mind to send motions down to the spine.
Experts said that it is crucial for everyone to have the capacity in extending and open up or improve the scope of movement.
Every thirty minutes, once not more habitually, stand up from the seat and consider extending your legs or sit up, pull back your shoulders and relax, and fix your spine. Until you embrace it as a standard propensity, writing a note to yourself on your computer screen as an update.
If you are constantly spending a lot of time on the computer, you should definitely consider purchasing one of the best inversion table for home use, to help decompress your spine every day!
12.) Exhale and Breathe In
Hyperkyphosis or awful stance, as most researchers call it, brings about shallow and limited relaxing. These two are interconnected, which is the main reason improving them both is important for your overall well-being.
Breathing through the stomach is a typical respiratory procedure.
Dissimilar to the upper mid-section breathing that drives a good deal of freshen up and making you feel upset, winded, and tired. This method allows enough air and does as such in a controlled way.
13.) How to Treat Chronic Back Pain with an Anti-Inflammatory Diet
My last tip for you today is to make sure you are consistently eating an anti-inflammatory diet.
According to a study published in the Journal of Manipulative and Physiological Therapeutics,
“We can no longer view different diseases as distinct biochemical entities. Nearly all degenerative diseases have the same underlying biochemical etiology, that is, a diet-induced pro-inflammatory state. “
I personally suggest a ketogenic diet, or a vegan diet for people who have serious back issues because reducing inflammation through diet is one of the best ways to improve how your body is functioning overall.
Reducing your intake of soda, alcohol, refined sugars, and fried foods is key to reducing pain naturally within the body.
I am sure that if you follow these simple tips, you can solve many back problems and reduce your chronic back pain quickly!
There are foods that can either cause or prevent systemic or acute inflammation. If you are already suffering from a condition that causes inflammation, sticking to an anti-inflammatory diet can help bring the inflammation down the natural way.
Research has shown that not only does this type of diet help protect the body against chronic diseases, it also helps slow down the aging process because it increases metabolism and stabilizes blood sugar levels.
The Anti-Inflammatory Diet in a Nutshell
An anti-inflammatory diet consists of natural, fresh foods that include lots of fruits, vegetables, nuts, whole grains and plant-based proteins.
This excludes processed foods and food that is high in trans-fats, processed sugars and preservatives.
Sticking to an anti-inflammatory diet means consuming natural, fresh food since foods that are high in processed fats, sugars and preservatives tend to promote or exacerbate inflammation.
Go for variety when choosing fruits and vegetables. Colorful berries which are high in antioxidants are great for fighting inflammation.
The same is true for green leafy vegetables like kale and spinach, broccoli and cabbage. Nuts, olive oil, and natural sources of good fat like avocado are known for their anti-inflammatory properties.
Salmon and tuna are great sources of protein that have omega-3 fatty acids, popular for their ability to stem the inflammatory response in the tissues. Omega-3 fatty acid based supplements like Fish Oil and Shark Cartilage, or more specifically, Omega XL are also an option.
Fruits and vegetables are also great sources of fiber, which are useful in helping drive out toxins which otherwise could contribute to inflammation.
An anti-inflammatory diet does not have to be bland and boring!
Herbs and spices can help you enjoy various flavors while enjoying healthy meals.
Turmeric in particular is rich in curcumin, a substance that has very powerful anti-inflammatory properties.You can also use turmeric to lose weight and improve your health in many ways!
Garlic is another spice that helps fight the body’s inflammatory response and it possesses potent antibacterial properties as well.
Ginger can be used as a spice to flavor dishes or taken as tea for a quick anti-inflammatory and antioxidant boost.
Foods to Avoid on an Anti-Inflammatory Diet
Stay away from foods with highly refined starches and foods with refined sugar.
This includes sweets, desserts and sodas. Refined starches and food with high fructose corn syrup as the main ingredients are not dense in nutrients and the sugar content causes the body to release cytokines, messengers that tell the body to start the inflammatory response.
Also avoid butter, milk and cheeses, fried food, margarine, coffee creamers and anything that contains trans fats.
Cutting these foods, while cutting back your risks for inflammation, also helps in weight loss since you are replacing simple sugars with complex carbohydrates that take longer to digest and stay in the bloodstream for longer.
This diet is not just for people suffering from chronic or acute inflammation. It also serves as a great dietary guideline if you want to live a healthier life and want to boost your immune system the natural way.
It may be hard to overhaul your diet and limit your consumption of processed food, but as you begin to see the effects of consuming anti-inflammatory food on your skin, your energy levels, your weight and overall well-being, sticking to this type of diet will become easier and easier to do.
The Anti-Inflammatory Diet & Antioxidant Consumption
The number of antioxidants you ingest daily, and the levels of inflammation in your body, typically go hand in hand. Chronic inflammation and chronic stress are two health issues which consistently hurt our Western society.
Chronic inflammation is directly related to numerous different diseases and ailments, as well as chronic stress. Intaking high amounts of quality antioxidants each day is one pro-active way to ward off inflammation from your body, and keep you healthy and active!
Benefits of Antioxidant Consumption for Back Pain
The main reason to intake antioxidants is so that you can clean your body free of harmful free radical cell, which can cause many dangerous effects ranging from cell mutations to cancer. Antioxidants are the natural enemy of free radical cells, and intaking high quality antioxidants through diet and supplementation (such as these excellent products from Biosphere Nutrition) is a great way to keep your body safe from these free radicals.
Inflammation and stress are two health issues that plague today’s society. Chronic inflammation is related to a very large number of diseases, as is chronic stress. Free radicals are highly reactive molecules in your body that can cause mutations and cancer.
There are several reasons that your body produces free radicals, which we’ll talk about here.
Eating a diet which is high in antioxidants is an excellent way to keep your body free from chronic inflammation.
Inflammation is essentially your body’s natural response to stress, disease, toxins, or infections. Inflammation can be beneficial for your body, as it is your bodies way of fighting off and destroying bacteria, viruses, and healing wounds. However, if inflammation becomes out of control, it can cause painful and serious effects in your body.
Free radical cells themselves are molecules within your body which are electronically charged, and are highly reactive with other compounds within your body.
These cells are produced naturally through many of our body’s processes, and our body’s also have natural processes of removing these cells. For example; your immune system and your metabolism. Excessive free radical cells are caused by actions which unnaturally damage our bodies.
Smoking and drinking are prime examples of actions which can cause an excess of free radical cells to build up.
Along with this, factors such as consuming a diet high in refined or artificial sugars, not exercising enough, and taking certain medications with harmful side effects can also cause a buildup of free radical cells.
Basically, living unhealthy will cause your body to create more free radical cells than it needs!
The connection between antioxidants and inflammation lies in the fact that free radical cells weaken your body, allowing for inflammation to rapidly grow when it should not.
By in-taking large amounts of antioxidants and cleaning your body of these free radical cells, your body will naturally combat anything which causes inflammation much more easily.
For those of you who have trouble getting enough antioxidants in your diet, try to use a Turmeric supplement