Tags: Health Topics | tips | back pain | relief

5 Tips to Relieve Back Pain

illustration of lower back pain

By    |   Thursday, 01 April 2021 09:42 AM

Back pain is the number one cause of disability worldwide and experts estimate that up to 80% of people experience back pain at some point in their lives, according to the American Chiropractic Association. 

According to CNBC, research shows that a dramatic decrease in activity results in increased musculoskeletal pain. Many Americans began working from home during COVID-19 which reduced their normal routine of commuting to the office, taking that lunch hour walk, or going to the gym.

The psychological stress of the pandemic can also trigger neck and back pain, said Dr. Eric Robertson, spokesperson for the American Physical Therapy Association, and an expert on low back pain.

“Things like depression and anxiety, and fear about work can all translate to very strong predictors of who has back pain,” he said. Robertson adds that many people working from home have less than ideal ergonomic work centers and may be sitting slouched over their laptops or on an uncomfortable kitchen chair.

To fix the problem, move more, says the expert. According to government studies, people with low back pain should stay as physically active as possible. “Not moving enough can weaken your core muscles, make the pain worse over the long term, and also lead to other health problems,” wrote the researchers.

Dr. Scot Gray, the author of Good Back, Bad Back tells Newsmax that chronic back pain can exacerbate symptoms of anxiety and depression, cause weight gain, and trigger loss of intimacy with partners. He offers these tips on how to relieve back pain as well as its debilitating symptoms and side effects:

  1. Exercise and activity. While doctors used to prescribe bedrest for back pain, we now know that inertia can make back pain worse, says Ohio-based Gray. “There are many different ways light exercise can alleviate back pain,” adds the expert who suggests cycling, light dancing, Pilates, swimming, and walking as excellent choices to treat back pain.
  2. Massage and manipulation. “There is growing evidence that indicates the benefits of massage for lower back pain,” says Gray. Massage, whether it be Swedish or deep tissue, helps alleviate pain if you make sure you find a qualified, experienced therapist. Chiropractic manipulation is also helpful and can keep the spine in proper alignment.
  3. Yoga and Tai Chai. “Yoga is essentially about balance and alignment and certain poses can help reduce back pain,” says Gray. Some of these are downward facing dog, cat and cow face poses, and cobra pose. You can find illustrations for these poses online. According to Harvard Health, yoga is one of the best ways to soothe an aching lower back. Tai chi, the Chinese martial art practice, is an effective self-care option for back pain, says the Arthritis Foundation
  4. Mindfulness and relaxation therapy. Mindfulness, the ability to be fully in the moment, was found to be as effective as other therapies for relieving back pain, says Gray. According to WebMD, Dr. Brunilda Nazario says that relaxation therapy which can include anything from listening to music, prayer, taking a relaxing walk, or deep breathing can help alleviate pain.
  5. Tissue Allograft Therapy. “This is one of most exciting forms of back pain relief,” says Gray. “Tissue allografts are tissues that cushion and support your joints so your body can finally heal.”

Gray says that allograft procedures are highly targeted and non-invasive. “Seeing this done in our clinics has made us believers in tissue allograft procedures and their ability to help people eliminate chronic pain and regain mobility.”

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Back pain is the number one cause of disability worldwide and experts estimate that up to 80% of people experience back pain at some point in their lives, according to the American Chiropractic Association. According to CNBC...
tips, back pain, relief
Thursday, 01 April 2021 09:42 AM
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