Eight out of ten people will suffer from back pain at some point in their lives. As anyone who has chronic back pain knows, if medication doesn’t help, you start looking for alternative options to help ease the pain. We have found 6 helpful tips that can help you do just that. We hope they work for you.
- Sleep is important. The most common reason people have trouble sleeping is pain. Around two thirds of those who are dealing with chronic back pain also suffer from some form of sleep disorder. Not getting the proper sleep can actually make back pain worse, and the vicious cycle continues. To help treat sleep disorders consider meditation, relaxation techniques, eliminate caffeine from your diet, and medication.
- Stretching twice a day. A simple way to help relieve low back pain is to make time to stretch twice a day. Especially focus on your hamstrings as they can add stress to your low back and sacroiliac joint.
- Brain engagement. Pain goes beyond just the sensation. It is signals that are being sent to the brain that produce pain. Consider developing skills your brain needs to reduce or ignore pain signals. Look up things like relaxation training, biofeedback, hypnosis, dissociation, and visual imagery and distraction.
- Hot/cold therapy. Heat therapy allows for increased blood flow and inhibits the pain signals from going to the brain. Cold therapy allows for reduced inflammation and acts to slow the nerve impulses and spasming. Both play an important role and can make pain more manageable.
- Core exercise. Ab and back muscles support your lumbar spine. For most people, there isn’t enough focus on strengthening the core muscles so be sure you are doing exercises that focus on your core.
- Endorphins can help. Endorphins are a natural hormone released in the body that is more effective than over-the-counter pain medications. They help block pain signals and reduce stress and depression. To release endorphins try aerobic exercise, meditation, acupuncture, massage therapy and uplifting daily activities