Chronic back pain can be debilitating and affect every aspect of your life. It is usually age-related, but can also result from a prior injury. The most common causes include: Arthritis of the spine which is the gradual thinning of the cartilage inside the spine and Spinal stenosis which means the narrowing of the spinal canal that may lead to nerve pain. Back pain can also have causes that aren’t due to underlying disease. Examples include overuse such as working out or lifting too much, prolonged sitting and lying down, sleeping in an uncomfortable position or wearing a poorly fitting backpack. Some of the symptoms of chronic back pain are:
- Increasing pain with lifting and bending.
- Worsening pain when resting, sitting, or standing.
- Back pain that comes and goes.
- Stiffness in the morning on waking up which gets better with activity.
- Pain that radiates away from the back into the buttocks, leg, or hip.
If you’re looking for natural treatments that don’t involve surgery, there are several options worth considering. Let us have a look:
- Physical therapy: Since back pain has a high chance of recurrence, physio for back pain helps you maintain a pain-free lifestyle and prevent possible recurrences in the future. The first step is ensuring you are aware of what back pain is, your treatment options, and how to get treatment. Working with a physical therapist can help you improve your posture, strengthen your core muscles, and increase flexibility, all of which can provide relief from back pain. Since back pain requires a multi-faceted treatment approach, physiotherapy for back pain engages a combination of treatment methods. The treatment is personalized to you to get a good reprieve from the pain. Machines like Interferential therapy (IFT), Transcutaneous electrical nerve stimulation (TENS), and ultrasound therapy are used to treat chronic back pain. Laser therapy which uses a specific wavelength of energy to reduce back pain and begin the healing process, can also prove beneficial in treating chronic back pain without the need for surgery. If the pain is due to spinal issues, decompression therapy can be very effective as it helps reduce the pressure from the spine, particularly the intervertebral discs. It is a motorized decompression that reduces the stress over the spinal structures.
- Exercise: Engaging in regular low-impact exercises, such as walking, swimming, or yoga, can help alleviate back pain by strengthening the muscles that support your spine. Strengthening the muscles in your back and core can provide support and stability while stretching can help improve flexibility and relieve tension. Maintaining a healthy weight is important for reducing strain on your back. Extra weight can put added pressure on your spine, exacerbating pain. Eating a balanced diet and engaging in regular physical activity can help you maintain a healthy weight and alleviate back pain. Yoga and Pilates are a great way to exercise and also relax your mind. These mind-body practices focus on flexibility, strength, and posture, which can all contribute to reducing back pain. They also promote relaxation and stress reduction, which can help manage chronic pain.
- Heat and cold therapy: Applying heat and cold packs to the affected area can help reduce inflammation and provide temporary pain relief. Applying a heating pad or taking a warm bath can help relax muscles and reduce pain, while applying an ice pack can help reduce inflammation and numb the area. Heat therapy helps improve blood flow to the area where the heat is applied. It’s best for muscle pain or stiffness. Cold therapy helps reduce inflammation. It’s most helpful when used for acute injuries and pain. When applying heat therapy, you can choose to use local, regional, or whole-body treatment. Local therapy is best for small areas of pain, like one stiff muscle. You could use small heated gel packs or a hot water bottle if you only want to treat an injury locally. Regional treatment is best for more widespread pain or stiffness, and could be achieved with a steamed towel, large heating pad, or heat wraps. Full body treatment would include options like saunas or a hot bath. Treatment options for cold therapy include: ice packs or frozen gel packs, coolant sprays, ice massage and ice baths.
- Acupuncture: This traditional Chinese medicine practice involves inserting thin needles into specific points on the body to stimulate healing and pain relief. Acupuncture is the practice of penetrating the skin with thin, solid, metallic needles which are then activated through gentle and specific movements of the practitioner’s hands or with electrical stimulation. Acupuncture provides drug-free pain relief while also reducing swelling and inflammation. Acupuncture needles are hair-thin and flexible, which means you hardly feel them when inserted. This treatment involves stimulation of the immune system, promoting circulation to the area, wound healing, and pain modulation. Many people find acupuncture helpful in managing chronic back pain.
- Massage therapy: Professional massages can help relax tight muscles, improve circulation, and reduce pain. Different techniques, such as deep tissue massage or trigger point therapy, can target specific areas of discomfort. A professional massage therapist can target specific muscle groups and release tension, helping to alleviate back pain. A trained massage therapist rubs and kneads the soft tissues of your body. The soft tissues include muscle, connective tissue, tendons, ligaments and skin. The massage therapist varies the amount of pressure and movement. This helps in reducing stress, and muscle stiffness, and helps in improving the immune system.
- Mindfulness and stress reduction techniques: When we get stressed out, the body naturally releases certain hormones. Adrenaline is associated with the ancient “fight or flight” phenomenon that heightens our blood pressure, increases our blood supply, and causes the muscles around our spine to tense and spasm in case we need to flee the source of the stress. Cortisol, which is known as the stress hormone, interferes with a variety of functions. Elevations in cortisol can lead to loss of muscle mass and increases in fat accumulation. All this can lead to chronic back pain issues which can be exacerbated by stress and negative emotions. Practices like meditation, deep breathing exercises, and guided imagery can help calm the mind and reduce pain perception. Engaging in activities that bring you joy, can help manage stress levels and reduce pain.
- Herbal remedies: Certain herbs, such as turmeric, ginger, and devil’s claw, have anti-inflammatory properties that can help reduce back pain when taken as supplements or used topically. Drinking herbal teas such as green tea and oolong helps in fighting inflammation and builds natural immunity. However, it’s important to consult with a healthcare professional before trying any new supplements.
It’s important to note that these natural treatments may not work for everyone, and it’s always best to consult with a healthcare professional before starting any new treatment regimen. They can provide personalized advice based on your specific condition and medical history. For any more assistance in managing chronic back pain, feel free to get in touch with our experts here.
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