18 Aug 5 Easy Drug-free Strategies to Beat Chronic Back Pain
Have you been Suffering or have you suffered with back pain in the past? If so, are you fed up of going to the GP and getting limited practical advice? They then precede to tell you to take some more drugs to fix your pain! If this sounds familiar you are not alone, back pain is one of the most common muscular-skeletal issues people experience at some point in their lives.
To help ease this frustration and pain, below are a few easy drug-free strategies that you can follow & incorporate into your routine everyday, without the need to visit your GP every month or so.
Here are 5 drug-free, natural remedies to help your chronic back pain:
1. Improve range of movement and flexibility around your hips – People with stiff & tight hips are far more likely to experience lower back pain due to compensatory patterns within the lower back/lumbar spine region. Basically if your hips don’t have the ability to move properly, then the muscles in your back will overwork to compensate for this lack of movement leading to tightness, chronic aching & pain.
2. Use a foam roller/tennis ball for self-massage – Self-massage helps to release trigger points and tension in the muscles surrounding the lower back. These would include, glutes, hip flexors, upper back & hamstrings. If your muscles become chronically tight over many years from overuse or inactivity, then your muscles can get small adhesions within them. These can cause pain and weakness within the muscle affected. The only way to target these adhesions and to iron them out is to apply specific pressure onto the trigger points themselves, which will help to release tension and pressure within the muscle itself, thus reducing pain & inflammation.
3. Practice activating your deep core muscles – By using specific core exercises to help activate your deep core muscles around your spine, will help to give your back support and turgidity around your torso, which in turn helps to take pressure off of the vertebral column in the spine. This is especially important when lifting heavy objects from the floor and above your head, because a lot of pressure goes through the spine when performing these movements, therefore having a stable core will help to absorb and dissipate this force away from the spinal column.
4. Minimise the amount of time spent in a sitting position – There is a direct correlation between the amount of time sitting and back pain. Sitting is also a massive culprit for several other chronic diseases such as, diabetes, cancer, cardiovascular disease & osteoporosis. When your body is put in a sitting position, it tends to slump forward using your lower back muscles and upper shoulders to hold the slumped position. This is what causes the pain people feel in their neck and shoulders when sitting for long periods of time. The sitting position also tightens your hip flexors and quads by making them contract over long periods of time. All of this leads to stiffness and pain, not to mention the fact that your body is burning no energy whilst sitting.
5. Walk around more frequently and at a faster tempo – Walking is a fantastic way to burn calories, whilst fast-tempo walking burns fat at a considerable rate and is also less stressful on your joints & lower back. A fast walk with lots of arm swing is the best way to walk around if you have a stiff and sore back. This is due to increased blood flow to the muscles and spinal region, whilst the long strides help to take your hips through a fuller range of movement compared to a slower walk.
We hope these 5 quick and easy strategies will help you have a healthier and pain free back, whilst giving you some confidence that drugs are not the long-term answer to your problems – movement and exercise on the other hand is!!
Until next time,