In this article we are gonna look at some useful tips, how to cure back pain some of them can be naturally, others not.
Back pain is probably one of the most common complaints in the world. At a global level 1 out of 10 people suffer from back pain, and they are the most common cause of disability. 75% to 80% of cases of back pain are corrected for a period of two to four weeks, with or without treatment. This is especially true for mechanical back pain, which is the second most common reason to visit a doctor in the US.
Pain in the waist is usually preceded by some trauma or overload, such as picking up an object or twisting while wearing something heavy, driving vibratory machines, collisions of cars or falls.
Prolonged sitting is also on this list, which can explain why more frequent sitting is part of the solution in many cases. Medscape lists tests used to diagnose back pain, as well as several ways to deal with them. They include:
As can be seen from the list above, the focus is on exercises. The movement seems to be the most effective strategy to treat most forms of back pain, not just the waist.
Most people automatically want to “pamper” the pain and avoid the movement as much as possible, but this may in fact be contraindicated in most cases. Guardian reported:
“Despite the many treatment options, such as acupuncture, manual therapies, medications, injections and surgery, there is nothing more likely to work than maintaining physical activity. Just when you least want and hurt the most, experts say you have to move … ”
According to Leslie Kolvin, a pain management specialist in Edinburgh, the data suggest exercise is the best solution. ‘If I had back pain, I would do exercises that strengthen the torso like yoga, Pilates and stretching.’ [Dr. Christopher] Williams advises: ‘Avoid lying …’
3 Dimensional Breathing
The body needs regular activity to avoid pain. For example, when a person spends a long sitting time, the muscles around the pelvis, as well as those on the waist that connect the lower back and the hip and femur bones, shorten.
When these muscles are chronically shortened, climbing can cause severe back pain as they will actually pull the waist forward.
An imbalance between the muscles in the front of the body and those in the back is the cause of many of the widespread physical pains. By rebalancing and strengthening these muscles we can alleviate many types of pain and discomfort, including back pain.
Also, when there is insufficient movement in the hip and upper vertebrae, excessive movement occurs at the waist. As mentioned in a recent Epoch Times article, “the solution is a combination of exercise exercises for hip and upper vertebrae exercises and exercise exercises for lower vertebrae.”
The article also lists several exercises to improve flank mobility, such as:
Legs on the side
Stretching with stretched legs
Upper leg ups and down knee
Upper ligament mobility exercises
In general, one of the best things you can do to prevent and soothe the back pain is to exercise regularly so that the back and abdominal muscles remain healthy and supple.
Fundamental Training – an innovative method created by Dr. Eric Goodman to treat his own chronic backache – is a very good alternative to surface solutions such as painkillers and surgery as he focuses on the cause of the problem.
Another method is to create and maintain the balance between stability and mobility as well as the ability of the body to move efficiently and flexibly on any surface.
This is what Lisa Huk’s three-dimensional dynamic movement techniques described and demonstrated in the video below. These two strategies are much more effective than typical medical methods for treating back pain.
Untreated back pain is one of the major causes of drug dependence
In the United States, 8 out of 10 people suffer from back pain, which has become one of the main causes of addiction to painkillers and lethal overdoses in the country. In 2013, 16,000 Americans died of overdose with painkillers.
If you have back pain and you suffer from depression and anxiety, you have a particularly high risk of addiction and abuse of opioids, according to a recent study. The prescribed painkillers in turn fuel the heroin dependence.
According to CDC director Dr. Thomas Freedon, opioid painkillers such as Vicodin, Oxygen and Percocet increase susceptibility to heroin dependence, and the majority (75%) of heroin addicts report having started with prescribed pain killers.
Steroid and non-steroidal anti-inflammatory drugs also have drawbacks
Steroid injections are also prescribed, but a recent study reveals that they are not better for back pain than placebo. The New York Times reported:
“The researchers combined data from 30 placebo-controlled studies on epidural steroid injections for the treatment of radiculitis (back pain spreading to the legs) and eight studies on spinal stenosis (back or neck pain caused by narrowing of the spinal canal).
The study shows that for radiculitis injections give some degree of short-term relief of pain, but over time they are no more effective than placebo, and they also do not reduce the need for surgery at a later stage. The data show similar results for injections against spinal stenosis – moderate and temporary relief of pain but no difference between treatment and placebo in the intensity of pain or functional ability more than six weeks after the injection.
Another recent study shows that the prescribed naproxen (Naprosin) brings the same relief of pain as more dangerous narcotic painkillers. The study compares three different treatments for cross-pain medications:
500 mg naproxen (brand: Naprosin, lower doses sold without prescription under the Aleve brand)
500 mg of naproxen plus 5 mg of cyclosporin (muscle relaxant)
500 mg of naproxen plus percocet (containing 5 mg of oxycodone and 325 mg of acetaminophen)
The lattest two bring no more relief to the pain of taking only naproxen.
Although neproxen is perhaps a slightly better alternative to narcotic painkillers, it still comes with a long list of potential side effects, and risks increase with frequency of use. Given the side effects and long-term risks of medicines and operations, it is important to find safer, less invasive ways to deal with back pain.
Fortunately, there are many options. I have already mentioned a few, but there are many more. The important thing is to continue experimenting until you find the combination that works best for you. However, it is important to note that in most cases part of the solution is to avoid physical inactivity.
Avoiding sitting can be part of the long-term solution for back pain
Avoiding excessive sedation can really be part of the long-term solution to back pain and I personally can confirm the effectiveness of this strategy. I suffered from back pain for many years and tried all kinds of treatments, including chiropractic, massage, stretching, grounding, back-up exercises and improved posture, as well as the use of a table to turn upside down.
Nothing came to the bottom of the problem – until I learned about the risks of sitting and started to get more. By increasing the time I sit right – now I’m sitting no more than 30 minutes a day – I completely eliminated the pain in the back.
It was an unexpected but pleasant surprise, as relieving back pain was not my main reason for avoiding sitting. But that turned out to be the key in my case. These days I do not even experience back pain on long flight flights.
Paradoxically, initially my stomach was painful, and it was hard to stand for a one-hour lecture without severe back pain. But as soon as I reduced my sitting 12-14 hours a day in less than an hour a day, the pain in my back disappeared very quickly. I am now standing straight through most of the day, barefoot on a softened mat about two feet, which I designed and hope to put on sale sometime next year.
If you work at a desk, I strongly recommend investing in a standing one. I am so convinced of the benefits of standing in comparison with sitting that I have secured standing offices for all employees in my office. These desks should start selling at our store by Christmas. Upon purchase, you will receive a softened grounding mat as soon as we prepare them. Below is the video I shot for the celebration of the 18th anniversary of my home office.
Why medical scans and operations are usually unnecessary
As soon as it gets hurt, many people want to make their X-ray or other scan, but experts usually agree that this is not necessary in case of back pain.
Exceptions include cases of some spinal trauma, pain lasting more than a month, and cases where there are signs of a more serious pain-causing disease (such as cancer).
As mentioned in the article:
“In rare cases back pain may be caused by dangerous pressure on the spinal cord … backbone cancer or infection. Warning signs of this are significant trauma, long-term use of steroids, and cancer susceptibility. If you hurt your back and you can not get up, urinate, or feel your anus and genitals you have to call an ambulance. ”
Despite the popular myth, spinal cord wasting does NOT cause back pain, so scanning and diagnosing a disc herniation will not help much – at least not for the choice of treatment. In many cases, such a diagnosis may simply lead to unnecessary surgery, which often sends patients on the path of increasing pain and reduced mobility.
Although it is well known that spinal disc wasting is not the cause of back pain, the procedure of joining two vertebrae is still popular. About 600,000 such procedures are done each year in the United States, with a large percentage of them for nonspecific back pain at more than $ 600 billion. However, the results are usually disappointing.
According to the medical literature, this procedure as a back pain treatment has a success rate of about 20% to 25%. For 75% to 80% of these patients, surgery simply causes pain and suffering for life.
Dr. David Hansman, an orthopedic surgeon in Seattle, discusses these and many other facts in a recent interview. There he speaks of an innovative back pain treatment system that addresses a wide range of contributing factors such as sleep hygiene, nutrition, rest, physiotherapy, and emotional management.
Stretching and yoga poses that can help against back pain
At the end of this article I will summarize a wide range of ways to relieve pain, including through herbs and supplements, physical manipulation, and a variety of mental and physical techniques. But let’s take a look at a few more types of exercises that can be helpful against back pain. For starters, the strengthening of the torso muscles creates an internal stance on the back. Here are four simple exercises to strengthen the torso and back listed by the Guardian:
Raise the legs from a lying position
Knees with legs gathered
Balancing one leg
The magazines Prevention and Health recently published articles describing a variety of yoga-based stretches that help in back pain. Here is a summary of some of the recommended poses. For a visual demonstration, you can see the originals.
Neck stretching from sitting – Sit in a chair or with crossed legs on the ground. Put your left hand on the right side of your head and gently pull it to your left shoulder. Avoid shrugging. Once you feel it stretches, hold for a few seconds, then return to the starting position and repeat with the other side.
Stretching the hip-seat – Lying on your back, lift your legs and cross your right ankle over your left knee. Grasp the back of your left thigh near your knee and gently pull your legs to the chest. The stretching should be felt in the right flank and right side of the seat. Hold for a few seconds and then repeat with the other foot.
Twisting the spine from sitting – Sit on the floor and cross your left foot over and along your right thigh. Extend and place the right hand on the outside of the left knee. Keep your left hand on the floor behind you and gently twist your entire torso, head and shoulders to the left. Stretching should be felt on the spine. Hold for a few seconds before returning to the center. Replace legs and repeat on the other side.
Kid’s pose – For this yoga posture start by sitting on your knees on the floor. Bend forward and stretch your hands forward on the floor. The stretching should be felt from the shoulders to the waist. Take a few deep breaths and release the tension in your back.
Relaxing Back – Lie on your back with your knees bent over your chest. Grasp the back of your thighs and gently pull your knees to the chest until you feel the stretch in your waist. Hold for a few seconds, then release.
Bridge – Lie on the floor with curled knees, walked on the floor and hands parallel to the body. Raise your hips to the ceiling and hold for a few seconds. Interlacement of fingers can help stability.
Chest stretching – This posture can be made in a sitting or standing position. Put your hands behind your back and interlace your fingers. Gently pull your shoulders, stretching the chest. Bend your chin to your chest and turn your head slightly from one side to the other.
Malasana – Stand straight with the feet in the width of the pelvis and your fingers out. Kneel as far as you can, keeping your back straight. If you want, you can use a yoga block for your stomach. Put your hands in a prayer position, pushing your elbows inside your thighs.
Spasms against sciatica – Sciatica is another common problem. It occurs when the sciatic nerve is pinned to the waist, but the pain is often felt in the seat and down the thigh. Extensions can also be useful here. The sebaceous nerve passes through the pear-shaped muscle, which is located deep in the large musculature. If the pear-shaped muscles get too stiff, it can pinch the sciatic nerve, causing pain, numbness and numbness in the leg. Sometimes stretching this muscle is enough to relieve the pain.
Get rid of the pain by tapping
As Dr. David Hanscom says in his book, “Go Back Control: The Strategies of a Backbone Surgeon to Overcome Chronic Pain,” dealing with emotions is another important factor.
Depression and anxiety usually reduce the body’s ability to self-heal so that the onset of pain may be a sign that you have left emotional difficulties and stress unaddressed for too long.
Your brain, and the thoughts and emotions, respectively, play a big role in the feeling of pain.
The central nervous system “remembers” any pain that lasts more than a few minutes at the neural plane. These memories can be so clear that the pain continues even after the trauma is cured or re-emerging when not needed, like a gentle touch, for example.
Reprogramming the brain through mental-body techniques such as the EFT technique can help in such cases.
Other Alternatives to Back Pain Medications
With all the health risks associated with opioid painkillers and surgery, I strongly recommend to waste all other options before resorting to these interventions.
Below is a list of the most effective alternatives to pain medications I’ve heard of. Also, remember that preventing back pain is certainly easier than treating them and that physical activity is the most effective method for both prevention and treatment.
Useful physical actions
Avoid sitting – One of the most common pain is the one at the waist. Even I suffered from her for many years. The only thing that eliminated her was the serious reduction in the time I spend sitting every day.
Exercise – Exercises and physical activity will strengthen the muscles of your spine. Increase the effectiveness of your exercises by including high intensity sessions. It’s probably enough to do it once or twice a week the most.
Yoga – Yoga, which is particularly useful for the flexibility and strengthening of the torso muscles, has proven beneficial effects against back pain. The journal Prevention reported: “A Pain study shows that people with chronic back pain who have been practicing Ayangar Yoga for 16 weeks have experienced a 64 percent reduction in pain and a 77 percent reduction in disability. Although the effects of yoga on sciatica are less clear, mild forms may be helpful. “Yoga Journal has an online page with demonstration of specific postures to relieve back pain.
Pilates – A recent Spanish study shows that older women with back pain can reduce pain, restore balance and reduce the risk of falling by adding Pilates to their physiotherapeutic treatments. All 100 women in the study were subjected to 40 minutes of nervous stimulation and 20 minutes of massage and stretching twice a week. Half of them also spent an hour Pilates twice a week. At the end of the six weeks of the study, those who practiced Pilates reported better results.
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Chiropractic – Numerous studies confirm that chiropractic is much safer and cheaper than allopathic medical treatment, especially for back pain. Qualified chiropractic, osteopaths and naturopaths are reliable because they have received serious training in the treatment of musculoskeletal injuries during the upper your education, which lasts from four to six years. These health experts have complete training on musculoskeletal treatment.
Acupuncture – Studies show a clear effect of acupuncture in the treatment of: back, neck and shoulder pain, osteoarthritis and headaches. A study published in the Journal of Traditional Chinese Medicine found that 17 out of 30 sciatic patients were given full relief with acupuncture. You may need about a dozen sessions before you see an improvement.
Physiotherapy and Massage – Both are proven remedies for painful conditions such as torn meniscus and arthritis. Key therapy therapy, where the therapist creates pressure on points of the pear-shaped muscle, the muscles of the waist and the large back muscles, can relieve the tension and pinch of the sciatic nerve.
Class 4 K-Laser Treatment – Infrared Laser therapy relieves pain, reduces inflammation and improves tissue healing ability – both in hard and soft tissues including muscles, tendons or even bones.
These beneficial effects are the result of improved microcirculation as the treatment stimulates the flow of red blood cells to the treated site. Blood and lymph circulation also improves as well as the oxygenation of these tissues. The infrared wavelength used in K-lasers allows the targeting of specific body parts. The K-laser is unique because it is the only Class 4 laser that uses the appropriate infrared waves to allow deep penetration into the body and reach places like the spine and the hip.
Mental-body techniques – Methods such as yoga, Fundamental learning, massage, meditation, warm and cold compresses, and other mental-body techniques can provide significant pain relief without medication.
Grounding (Grounding) – Earthing, also known as Graining, reduces inflammation in the body, which can help relieve back pain. The immune system functions optimally when the body has a sufficient supply of electrons that can easily be obtained by contacting the feet or the skin with the ground. According to studies, the electrons of the earth are the best antioxidants and have a powerful anti-inflammatory effect. If possible, go outside and step barefoot on wet grass or sand. Walking barefoot is a good way to strengthen the feet and the arches.
Eat real food – Avoiding processed cereals and refined sugar (especially fructose) lowers insulin and leptin levels, as well as insulin and leptin resistance, which is one of the most important causes of inflammatory prostaglandin formation. Therefore, stopping sugar and sweets is very important in the treatment of pain.
High-quality, animal omega-3 fats – Omega-3 fats are precursors to inflammation mediators called prostaglandins. (Actually, anti-inflammatory painkillers work by manipulating prostaglandins.) My favorite source is krill butter.
Vitamin D and K2 – Optimizing vitamin D levels by regular and appropriate sun exposure and vitamin D3 supplementation can alleviate pain through many different mechanisms. Vitamin D in combination with K2 can also prevent softening of the bones leading to back pain.
Herbs and supplements that soothe the pain
Medical cannabis – Cannabis has a long history of being a natural analgesic. Currently, 23 US states have legalized cannabis for medical purposes. Its medical qualities are due to the high levels (about 10-20%) of cannabidiol, medical terpenes and flavonoids. As we discussed in a previous interview with Dr. Alan Frankel, there are cannabis varieties with very low levels of tetrahydrocannabinol – the psychoactive ingredient of marijuana that makes you feel “clogged” – and with very high levels of cannabidiol. Just look for a well-qualified cannabis specialist because few people have a good idea of proper dosing. If you are seriously considering the use of medical cannabis against pain, it is very important to watch my interview with Dr. Alan Frankel, who is one of the leading US Cannabis Medical Professionals.
Astaxanthin – Astaxanthin is one of the most effective antioxidants known to be fat-soluble. It has very strong anti-inflammatory effects and in many cases works more effectively than anti-inflammatory drugs. High doses are usually needed and you may need 8 mg or more per day to achieve results.
Ginger – This herb has a strong anti-inflammatory effect and relieves pain and stomach upset. The fresh ginger is most effective when boiled in water like tea or grated in vegetable juice.
Curcumin – A study shows that patients suffering from osteoarthritis who add 200 mg of curcumin per day in their treatment plan reduce pain and increase mobility. Another study found that turmeric-containing turmeric extract blocks the inflammatory process by stopping overproduction of a protein that causes swelling and pain.
BOSVELIA – Also known as bosvellin and “Indian incense”, this herb contains active anti-inflammatory agents.
Bromeline – This enzyme found in pineapple is a natural anti-inflammatory agent. It can be taken in the form of a supplement, but eating pineapple, including part of its rich in bromelain root, can also help.
Cetyl myristoleat – This oil found in fish and cow butter, plays the role of a “joint lubricant” and an anti-inflammatory agent I personally used it to relieve ganglion cysts and mild forms of carpal tunnel syndrome that occurs when I write too many non-organic keyboards. I use a topical preparation for this treatment.
Cayenne Cream – Also called capsaicin cream, this spice comes from dried chili peppers. It relieves pain by wasting the body’s P-substance in the nerve cells, which transmits signals of brain pain.
So we covered most of the things, you will need to cure the back pain.