Effective Low Back Pain Treatment Solutions for Chronic Sufferers
Effective Lower Back Pain Treatment Solutions for Chronic Sufferers
This article contains product affiliate links. We may receive a commission if you make a purchase after clicking on one of these links.
If you type “lower back pain” or “low back pain” into Google search, it will give you about 3,550,000,000 results in less than a second. There are articles about lower back pain covering everything from physical therapy to hypnosis, surgery to meditation, and exercises to natural cures.
And, despite all of this information, and all the wonderful “cures” that exist, people continue to suffer from lower back pain and associated conditions.
Why is that?
Well, one of the reasons is that we continue to make the same mistakes and hurt ourselves in the same ways even though we should know better.
Another reason might be, paradoxically, too much information. It is confusing to cut through all the hype surrounding this or that “magic” treatment unless you have sufficient education in anatomy, physiology, and kinesiology.
The question is: do we need another article on the subject?
Here’s the thing:
When one understands the concept of a subject, one can use this understanding to DO something about it.
I want to help my readers understand the concepts related to lower back injuries and their treatment. To do so will take some time, and some information will undoubtedly be familiar to you. But hang in there, and you will understand what lower back pain is all about and what you can do to manage and prevent it.
Lower back pain affects millions worldwide and can significantly impact their quality of life. It can affect one's ability to work, perform daily activities, and even get a good night's sleep. If you are one of the millions who suffer from low back pain, you know how debilitating it can be.
Image by Racool studio on Freepik
There are several lower back pain treatment solutions that can help manage chronic low back pain and improve overall health and wellness.
Below is a condensed overview of the most popular ways to treat lower back pain. This information provides a good starting point for getting a handle on the subject.
In future articles, I will expand on various aspects of these approaches so you can be well-informed and take control of your health and wellness.
1. Physical Therapy For Lower Back Pain
Image by Freepik
Physical therapy remains one of the most popular and effective solutions for lower back pain.
Research has shown time and time again that starting with physical therapy for low back pain can lead to faster recovery times, lower costs, and less invasive interventions compared to starting with other healthcare professionals like pain management specialists or surgeons.
It's number one on my list because I AM a physical therapist! Physical therapists are experts in treating musculoskeletal conditions, including low back pain. We have many techniques to help people recover from various injuries and stay injury and pain-free.
These techniques include specialized exercises, manual therapy, and modalities, including ultrasound, E-stim, heat, and cold.
Let's review some of the subgroups of therapeutic exercises.
Stretches for Lower Back Pain Relief
Stretching exercises can help alleviate low back pain by improving flexibility and range of motion in the joints and muscles.
Widely used stretches are knee-to-chest, hamstring stretch, and hip flexor stretch.
Stretching is a broad topic deserving a detailed explanation and I cover it thoroughly in the article "Stretching Essentials: Types, Benefits, and Best Practices".
As with any exercise, there are right and wrong ways to do stretching, especially if you have an injury.
Key questions about stretching that can make a difference between recovery and more pain include:
• Is it better to hold a stretch for 30 seconds or longer and do a few reps versus doing 10 to 12 reps but holding each position for only 1-2 seconds? The answer may surprise you!
• Is it ok to stretch if you have a herniated disk?
• When should you not stretch?
Furthermore, participating in different activities or having specific injuries might change how you approach stretching.
Photo by LittPro Inc on Unsplash
Strengthening and Stabilization Exercises for Lower Back Pain Relief
Strengthening and core stabilization exercises are very important in the treatment of lower back pain.
If you suffer from lower back pain, your core muscles may be weak and unable to provide your spine with the support it needs leading to poor posture, increased pressure on the spine, and, ultimately, pain.
That's where core stabilization exercises come in. These exercises target the deep, stabilizing core muscles, improving strength and stability and reducing the risk of lower back injuries.
Image by katemangostar on Freepik
But what is "core" exactly? Is it just the outer abdominal wall, the famous "six-pack"? Do we need to do more sit-ups and hanging leg raises? The short answer to both questions is no. The function of the outer abs is to bend our torso, not to stabilize the spine. To strengthen the core, we need to replicate its functions. I discuss core stabilization in a separate article. For now, I want to emphasize that instability is the most frequent cause of lower back injuries and pain.
Image by fxquadro on Freepik
Aerobic Exercises for Lower Back Pain
Aerobic exercises such as walking, swimming, and biking can also be beneficial for low back pain. They can improve cardiovascular health and increase blood flow to the muscles, helping to reduce pain and improve function.
Is It OK To Run With Lower Back Pain?
I doubt that a person who is bent over from back pain is going to consider running!
Some people probably should not be running for exercise if they want to stay out of pain and prevent injuries to their back, knees, and hips.
Over the years I have treated many patients who injured themselves because they started running without a good understanding of the activity
Image by katemangostar on Freepik
and not using a gradual approach.
Walking and swimming remain your best solution when rehabbing a lower back injury.
Whether your injury is chronic or just happened will determine which particular exercises are appropriate for you.
Doing the wrong exercises might add to the injury and create more pain and suffering.
As a rule of thumb, don’t exercise if you are in pain.
Manual Therapy for Lower Back Pain Relief
Physical therapists use numerous manual techniques, such as:
therapeutic massage
joint mobilization
myofascial release
neuromuscular facilitation
to reduce pain and stiffness and improve function.
Together with strengthening and stretching exercises, these techniques provide comprehensive treatment for lower back pain.
Make no mistake: Manual therapy is one of the most crucial aspects of your recovery. For many years now, declining insurance reimbursement has led to the necessity to treat several patients at once and spend less time on hands-on therapy. That is why you need to be an educated consumer and choose your therapist wisely.
Image by Freepik
Modalities for Lower Back Pain Relief
Physical therapists also use various modalities, such as therapeutic ultrasound, electrical stimulation, hot and cold therapy, and dry needling to help people manage their pain.
Some of the above modalities fall out of favor from time to time. Many therapists feel that their patients are better served if most of the treatment time is spent on hands-on work with the therapist. I agree. I do think that modalities have their place in helping to relieve pain, improve comfort and, ultimately, rehab your back.
From my viewpoint, every treatment deserves a place in a therapist’s toolbox if it helps the patient better deal with their pain and injury.
2. Medications for Lower Back Pain
Medications such as nonsteroidal anti-inflammatory drugs (NSAIDs), muscle relaxants, and opioids can be used to manage low back pain. However, they also have some dangerous side effects to consider:
· Gastrointestinal problems: NSAIDs can cause stomach ulcers, bleeding, and other digestive issues.
· Addiction and dependency: Opioids can be highly addictive and can lead to dependency, which can be difficult to overcome. There is a good reason that one of the most popular opioid painkillers, Oxycodone, is called “heroin in a pill”.
· Drowsiness and dizziness: Muscle relaxants and opioids can cause drowsiness and dizziness, which can impair your ability to perform daily tasks and operate machinery.
In addition to these negative side effects, medications only provide temporary relief and do not address the underlying cause of low back pain. So, taking medication for chronic low back pain should be a short-term strategy.
3. Surgery For Lower Back Pain
In some severe cases, surgery may be necessary to treat low back pain. However, anyone who is considering back surgery should evaluate the following possibilities:
• Risk of complications: All surgeries have a risk of complications, including infection, bleeding, and nerve damage.
• Long recovery time: Recovery from back surgery can be lengthy and painful
• No guarantee of success: There is no guarantee that back surgery will alleviate low back pain, and in some cases, it may even make the pain worse.
Furthermore, surgery should only be considered after all other low back pain treatment options have failed to help and a thorough evaluation by a medical professional has been performed to determine the underlying cause of the pain.
Overall, while medications and surgery can be effective short-term low back pain treatment options for some individuals, it is essential to consider the negative aspects of these interventions.
4. Massage Therapy For Lower Back Pain Relief
Here, I am separating massage therapy done by massage therapists from one of the manual techniques performed by physical therapists.
Early in my career, I worked with massage therapists in a multidisciplinary wellness center. I saw how important massage was in helping patients recover faster. When I opened my clinic I incorporated various massage techniques into my treatment, with excellent results.
Massage therapy can help reduce low back pain by releasing muscle tension and improving circulation. Massage in the hands of physical and massage therapists is a powerful tool that helps patients recover faster from sports injuries and various painful conditions, including lower back pain.
A skilled therapist can target specific areas of your back and use different techniques to help alleviate your pain. Regular massage therapy sessions can also help prevent future episodes of low back pain.
There are various types of massage therapy, including Swedish massage, deep tissue massage, and neuromuscular massage therapy. I will discuss these therapeutic massage techniques in detail in one of the future articles. This topic is full of misconceptions and deserves a separate discussion.
For now, please remember to talk to your doctor or physical therapist before starting massage therapy, as it may not be suitable for some conditions.
5. Chiropractic For Lower Back Pain
Frequently, I hear from patients that they don't believe in chiropractic. Some medical doctors also look down on chiropractors, calling chiropractic a pseudo-science. I do not think this is a question of "belief". Something either works or does not work.
It is a fact that chiropractic adjustments help many people feel better and can be a viable treatment option for people with lower back pain.
The chiropractic approach is based on the tenet that misalignments of the spine can cause various health problems, including lower back pain. Chiropractic treatment aims to correct these misalignments, also known as subluxations, and restore proper function to the spine and nervous system.
Image by Freepik
Spinal manipulation, also known as a chiropractic adjustment, is the most common chiropractic technique. During this procedure, the chiropractor applies controlled force to the joints of the spine, to restore proper alignment and reduce pain and inflammation.
Chiropractic care for lower back pain is generally considered safe and effective, especially when performed by a licensed and trained chiropractor. However, like any treatment, it may not be suitable for everyone. Chiropractic care may not be appropriate for people with certain medical conditions, such as osteoporosis or spinal cord compression.
6. Acupuncture For Lower Back Pain
Acupuncture is a traditional Chinese medicine technique that involves inserting thin needles into specific points on the body. It can be an effective lower back pain treatment solution for some people. Acupuncture is believed to help stimulate the body's natural pain-relieving chemicals and improve circulation to the affected area.
Photo by Ryutaro Tsukata: https://www.pexels.com/photo
If you choose to use acupuncture, make sure that you seek treatment from a licensed acupuncturist.
7. Ergonomic Solutions
Making changes to your workplace or home environment can also be a very effective lower back pain treatment solution. Ergonomic solutions can help reduce stress on the spine and improve posture, which can reduce the risk of low back pain.
I will discuss various ergonomic solutions in much more detail in an article specifically dedicated to this topic. But for now, a brief review is below.
Image by Freepik
Ergonomic Solutions for Low Back Pain Relief
Use a supportive chair: Choose an ergonomic chair with good lumbar support to help you maintain good posture and reduce strain on your back muscles.
Adjust your chair and desk height to ensure proper posture while sitting
Adjust your chair height so that your feet are flat on the floor and your knees are at a 90-degree angle. Make sure your chair is close enough to your desk so you comfortably reach your work without slouching or stretching.
Use a lumbar support cushion or pillow while sitting
Take regular breaks to stand up, stretch, and move around
Use a standing desk or adjustable desk to alternate between sitting and standing
Use a headset or speakerphone to avoid cradling the phone between your ear and shoulder
Use a footrest: If your feet don't reach the floor, use a footrest to keep your feet supported and reduce strain on your back.
Adjust your monitor: Position your monitor at eye level, so that you don't have to look up or down to see the screen. If necessary, use a monitor riser or stand to adjust the height.
8. Mind-Body Therapies: Role of Stress Relief In Management of Lower Back Pain
Stress can exacerbate lower back pain, so mind-body therapies such as yoga, tai chi, and meditation can be effective treatment solutions for lower back pain. These techniques can help reduce stress and tension in the body and improve overall well-being.
Yoga is a form of exercise that involves poses, breathing techniques, and meditation. It can help improve flexibility, strength, and balance, which can reduce the risk of low back pain.
<a href="https://www.vecteezy.com/free-photos">Free Stock photos by Vecteezy</a>
Tai chi is a low-impact exercise that involves slow, flowing movements and deep breathing. It can help reduce stress and improve balance and coordination.
Meditation involves focusing your attention and breathing to promote relaxation and reduce stress. It can be done in various ways, such as sitting quietly, repeating a mantra, or listening to a guided meditation.
9. Role of Lifestyle Changes in Lower Back Pain Relief
In addition to the treatment options mentioned above, lifestyle changes can be effective for lower back pain relief. Making small changes to your daily routine can have a significant impact on reducing pain and improving overall health.
Some lifestyle changes to consider include:
Maintaining a healthy weight: Excess weight can put added stress on the spine, leading to low back pain. By maintaining a healthy weight through a balanced diet and regular exercise, you can reduce the risk of developing or exacerbating low back pain.
Staying active: Regular exercise, even low-impact activities like walking or swimming, can help improve strength, flexibility, and overall health, minimizing the risk of low back injury.
Image by Freepik
Practicing correct body mechanics with various daily activities, including proper lifting techniques. Whether at work or home, using proper lifting techniques can reduce the risk of injuring your back. This includes lifting with your legs, not your back, and keeping the load close to your body.
10. When to Seek Medical Attention For Lower Back Pain
While the low back pain treatment solutions mentioned above can be effective, there are times when medical attention is necessary.
You should seek medical attention as soon as possible if:
Your pain is severe and does not improve with rest and self-care
Your pain is accompanied by other symptoms such as numbness, tingling, or weakness in the legs
Your pain is the result of a fall, injury, or accident
Your pain is accompanied by losing control of your bowels or bladder
In these cases, your doctor may recommend additional testing, such as X-rays or MRI, to determine the underlying cause of your pain.
Conclusion
Lower back pain is a very common condition that can be severely debilitating and affect the overall quality of your life.
Let's face it: dealing with lower back pain can be an absolute nightmare. It can leave you feeling frustrated, helpless, and downright miserable.
But here's the thing: you don't have to suffer in silence. While lower back pain can be a difficult condition to deal with, it doesn't have to control your life. With the right treatment plan, you can find relief from your pain and get back to doing the things you love.
By taking steps to manage your symptoms and improve your overall health, you can regain control and live a happier, healthier life.
If you want to learn more about lower back pain treatment solutions, sign up for my blog today.
My purpose is to empower people to take control of their health and well-being by providing them with valuable information and resources that they can use to manage their pain and injuries on their own.
Related Articles
Poor Posture and Back Pain: Why Mom Was Right All Along
Comprehensive Guide to Core Stabilization
Understanding Sacroiliac Joint Dysfunction: Causes, Symptoms, and Treatment
Sciatica And Herniated Disks: What You Need to Know Part 1
Sciatica And Herniated Disks Part 2
Understanding Low Back Pain: The Difference Between Sprains And Strains
Managing Pain With TENS Therapy: A Comprehensive Guide
Stretching Essentials: Types, Benefits, and Best Practices
Disclaimer
Although we strive to provide the most accurate information possible, please note that all of the content found on ReliefSolutions4you.com, including text, audio, video, and/or other formats are provided for informational purposes only. The content on ReliefSolutions4you.com is not a substitute for professional medical treatment, advice, and/or diagnosis. Always seek out the advice of a physician or other qualified health provider when seeking information for a medical condition or before engaging in physical training. The information on ReliefSolutions4you.com is not to be taken as medical advice. Always consult with your physician when starting a new physical training regimen and/or diet.
