10 May Top 10 ways to treat lower back pain holistically
Do you have lower back pain? Are you uncomfortable after sitting for hours at your work desk? Is it hard to move after you have been in the same position for so long? You are not the only one.
The National Institute of Neurological Disorders and Stroke states that “it’s one of the leading reasons for visits to the doctor’s office and missed work days, as well as the most common cause of job-related disability.” Medical News Today says that lower back pain causes “more global disability than any other condition.” However, according to Everyday Health, there is some good news, which is that “95 percent of cases involving back pain do not require surgical treatment.”
The spine and back muscles are what support the body’s weight. We use these muscles every day while we sit, stand, run, dance, and even while we are sleeping. Tension can build which will bring more stress to your back. Very Well Health states that medical establishments are “entrenched in more allopathic-type treatments such as medications.” That is to say that they prescribe medicine rather than taking a holistic approach to the problem. Most back pain can be solved or relieved by following therapeutic techniques.
Here are 10 ways to treat lower back pain holistically:
Even low impact or moderate intensity exercise can be good for your back pain. Although it could feel challenging to move during back pain it is helpful to do exercises that will help loosen any tensed muscles. In doing exercises, the body releases endorphins, which are the brain’s natural painkillers.
Stretching before and after exercise can help relieve back pain. Practicing Yoga is a good way to stretch those back muscles. Avoid any stretches that feel uncomfortable. In just doing 10 minute stretches it can help alleviate any back pain. Stretching can be done at work, after sitting down for so long, in the mornings before getting the day started or even right before going to bed.
3. Take a deep breath or ten
Mindful meditation and mental breaks are great for taking breaks from any stress. Taking deep breaths and even counting to ten can help relax the heart, which in turn calms your body. Closing your eyes and meditating can bring good feelings back to you after something that has caused you stress.
4. Add heat and cold
Athletes are told to use heat and cold to release tension after injuries. Ice packs or an ice cold bath is recommended for strains. By applying a towel wrapped ice pack onto your back it can reduce inflammation or add a numbing impression if the pain is really strong.
A heating pad relieves stiff or achy muscles. Make sure it is not too hot as it could burn your skin, and maybe even use a towel to wrap the heating pad. Whether you’re using a heating pad or an ice pack it is recommended to use it for no more than 20 minutes.
5. Apply pain-relief cream
Capsaicin cream is said to reduce a neurotransmitter that leads to pain impulses in the brain. With pain relieving cream it can significantly reduce pain. The warm sensation helps loosen the muscles, which helps with stretching and exercising.
Arnica is a homeopathic remedy that can also be applied to your skin. However, it can also be bought as capsules. Arnica is used to treat muscle pain, swelling, or minor bruising injuries. You place it under your tongue and allow it to dissolve.
7. Buy shoes specifically for your posture
Most times we buy shoes based on how they look. Buying shoes for comfort or some that offer support can help with your posture. In not having good support you can add muscle strain to your back and legs. There are now gym shoes made for specific reasons such as running or going to the gym. Picking one out for your exercise routines could help out a lot.
8. Creating a comfortable work space
Finding a comfortable chair or even a table that is at a good level to help with slouching or straining can help improve posture. Any lifting should be done by squatting and using their legs to lift.
Sleep is so essential to the health and wellness of one’s well-being. Adults should be getting an average of 7-9 hours of sleep at night. Not only is sufficient sleep important, but support is needed while you sleep. Pillows should help support their neck and back. If you’re sleeping on your back make sure to put a pillow underneath the back of your knees. That helps align your back while you’re getting the rest that you need.
There are so many benefits from getting a massage by a licensed massage therapist. A massage helps loosen the muscles but it also gives focus on the specific area that is causing problems. The type of massage can vary depending on why your body is tense. Here at Elite Healing Massage, you can get a cold or stone massage, and even a deep tissue massage. Massage focuses on releasing restricted tissue, relieving chronic pain.
Make sure to follow these holistic steps at your own pace. We are all different but these practices are very helpful in reducing back pain. Take care of your health and relax! It will do the body good.