Chronic lower back pain is a common issue that thousands of people suffer from and cannot manage easily. Fortunately, there are ways to relieve chronic lower back pain without drugs or surgery.
Chronic low back pain is defined as pain lasting longer than 12 weeks. It is usually caused by an underlying condition such as a herniated disc, sciatica, or spinal stenosis. Some people with chronic lower back pain do not have any underlying medical condition, yet they are still plagued by discomfort and limited mobility.
The misery can be overwhelming for those living with chronic lower back pain. Most people want relief from this condition without resorting to drugs or surgery.
Fortunately, there are several ways that you can manage your chronic lower back pain and reduce its intensity.
Let’s take a look at some of the most effective methods.
How To Manage Chronic Lower Back Pain?
Chronic back pain treatment can involve many different approaches. The good news is that there are several ways to manage chronic lower back pain without drugs or surgery. These methods can reduce pain intensity, increase mobility, and improve your quality of life.
Here are some of the most effective ways to manage and relieve your chronic lower back pain without drugs or surgery to relieve pain.
1. Heat Therapy
Heat therapy is another excellent way to relieve chronic lower back pain without resorting to drugs or surgery.
Heat therapy works by increasing blood circulation in the affected area, which helps reduce muscle spasms and loosen tight muscles, which are common causes of chronic pain.
It also helps decrease inflammation which further reduces discomfort associated with this condition.
The most common forms of heat therapy for lower back pain include hot packs, heating pads, warm baths, hot showers, and infrared saunas.
Applying heat directly to areas of discomfort can help alleviate chronic lower back pain. Heat therapy increases blood flow to the area, which helps relax the muscles and reduce stiffness in the joints.
Heat therapy also stimulates endorphins—chemicals in your brain that act as natural painkillers—which can help reduce overall discomfort.
You can purchase heating pads specifically designed for pain relief.
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2. Massage Therapy
Massage therapy can help relax tense muscles, reduce inflammation and improve circulation, all of which help relieve chronic lower back pain.
Massage also helps release endorphins—chemicals in your brain that act as natural painkillers—which can help reduce overall discomfort.
Massage therapy is a great way to help manage chronic lower back pain and make it more manageable over time.
3. Physical Therapy
Physical therapy works by strengthening the muscles that support the spine, which helps reduce pressure on the spine.
It can also help restore range of motion, improve posture, and correct any underlying muscle imbalances contributing to the pain.
Physical therapy can also help educate you on proper body mechanics to prevent aggravating your pain with activities of daily living.
It is essential to seek a qualified physical therapist to help you customize an exercise program tailored specifically to your needs and goals.
Acupuncture is an ancient Chinese medicine practice that involves placing tiny needles into specific points on the body to promote healing by stimulating energy flow throughout the body.
Acupuncture has been used for centuries to treat various ailments, including chronic lower back pain.
This traditional method has been found effective at relieving tension in tight muscles as well as reducing inflammation which helps alleviate discomfort associated with this condition.
5. Stretching and Strengthening Exercises
One of the most effective ways for pain relievers to manage chronic lower back pain is to incorporate stretching and strengthening exercises as part of your routine.
Stretching helps increase flexibility, which helps reduce discomfort associated with lower back pain. Exercise can help strengthen weak muscles that may contribute to pain and increase endurance and stability to support the spine.
Exercise helps strengthen the muscles around your spine, which helps reduce the strain placed on them.
Additionally, stretching can help improve your posture and reduce muscle tension, which can also help reduce your pain levels.
It’s important to ensure you’re using the correct form when exercising and stretching, so you don’t injure yourself further.
The best way to manage chronic lower back pain is through stretching and strengthening exercises. When done correctly, these exercises can help to relieve tightness in the muscles that cause pain and improve overall flexibility.
They can also help strengthen the core muscles that support the spine and make it less likely that you will injure yourself again.
Examples of such exercises include yoga poses such as the cobra pose and warrior two, and Pilates moves like the hundred and single-leg circles, and core-strengthening moves such as planks and bridges.
6. Cold Therapy
Cold therapy helps reduce inflammation and pain. Some examples include wrapping ice in a cloth, a pack of frozen peas from the freezer, or a cold gel pack.
Keep at least one layer between your skin and the ice/cold pack. Cold therapy is often used in conjunction with heat therapy to provide the most effective treatment.
7. Chiropractic Care
Chiropractic care is a form of alternative treatment that focuses on diagnosing, treating, and preventing mechanical disorders of the musculoskeletal system, especially the spine.
Chiropractic adjustments often help relieve chronic lower back pain by restoring normal joint motion and alignment.
This can help reduce inflammation, improve posture, and ease discomfort associated with this condition.
Yoga has been used for centuries to treat various ailments, including chronic lower back pain. The combination of gentle stretching poses and deep breathing helps relax tense muscles and promote healing from within.
Yoga also encourages mindful awareness of how your body moves, so you can better understand how external factors like posture or stress levels might affect your condition.
Many yoga studios offer classes specifically tailored to relieve chronic lower back pain; however, plenty of yoga videos are available online if you prefer to practice from home.
These are the pain treatments or activities that release endorphins in your body.
Endorphins are hormones made naturally in your body. Many people don’t know that endorphins may help block pain signals from registering in your brain.
Endorphins also help alleviate anxiety, stress, and depression, all associated with chronic back pain and often make the pain worse.
Chronic lower back pain can be a difficult condition to manage. However, with the right combination of treatments, you can find relief from the discomfort associated with this condition.
Stretching and strengthening exercises, cold therapy, chiropractic care, yoga, and activities that increase endorphin levels can all significantly reduce chronic back pain.