MEDICATION FREE PAIN RELIEF IDEAS FOR BACK PAIN!
Many people who suffer with back pain are seeking drug free alternative treatments to avoid unwanted side effects. With this in mind we have put together the following article containing a list of medication free ideas which we hope will help you to alleviate some of the symptoms associated with your back pain!
1. Staying active.
2. Back stretches.
3. Hot and cold packs.
4. Relaxation aids (breathing exercises, stress busters).
5. Exercise classes.
6. Manual therapy (Chiropractors, Osteopaths and Physiotherapists).
Staying active can be of great benefit for your general health but it is also proved to be very beneficial for back pain. Activities such as walking, running, jogging, cycling, dancing, swimming, Hydrotherapy (exercising in water), Aquarobics, Yoga and Pilates are just some of the many gentle activities that can really help. – You can read more about staying active by looking up one of previous blogs here “exercises/sports to help back pain”
Incorporating back stretches into your daily routine will also help to reduce the build up of muscle ache and spasm that your back condition may have generated throughout the day. Back stretching will also keep you generally more subtle and make you more aware about your posture and how you hold yourself.
Rolling your knees
To achieve this stretch you need to be laying down flat on your back on an even surface with your knees bent and feet together on the floor. You then need to slowly move both knees together from left to right. (Learn more about this stretch by following this video link.)
Tilting your pelvis
This exercise also requires you to lay on your back with knees bent and feet slightly apart with your soles flat on the ground. To complete the movement press your back down to make it come in contact with the floor surface and hold for two seconds. After the two seconds is a complete release your back muscles, relax and then repeat.
Find a comfortable seat or a large exercise ball, sit with your knees slightly apart, feet flat on the ground and hold your back into an upright straight position. Hold this stretch for as long as possible, then relax and repeat.
Read about the Cyclo-ssage Therapy System that will also help to alleviate the secondary symptoms of back pain without the use of medication
To complete this exercise, you need to be standing with feet slightly apart. Place your hands on the lower part of your back and slowly lean backwards using your hands for support. Hold this position for as long as possible then return to a standing position and repeat.
Back Bend from lying
For this stretch you need to lay on your stomach with you head facing down. Position your hands shoulder width apart and lay them flat on the floor. Slowly straighten your elbows and lift your chest up as far as you can off the ground. Hold this position for as long as you can, then slowly lower your upper body back down to restand repeat.
For further information about all of these stretching exercises, including many video explanations, please follow this link to the NHS inform website.
3. Hot and cold packs
Is hot or a cold application best for back pain? The answer to this is that they both can be used but only in specific situations. For example, if you have a severe and sudden back pain from a recent injury, then a cold therapy can be more beneficial as it can help to lower the temperature in the affected area. This consequently constricts the blood vessels, reduces swelling and inflammation. It also acts as a local anesthetic by numbing sore tissues and reducing the rate of pain signals being sent to the brain.
However, in certain circumstance cold therapy may not be helpful for back pain if it is an older established injury. If the problem area lies deep beneath the muscle tissue the cold therapy may not be able to get in direct contact with the damaged area. Also with back issues there is normally an association of increased muscle tension, which can be aggravated by a cold compresses (medical news today).
Heat therapy then can be used once a reduction in inflammation to the area is achieved. Applying heat creates the opposite effect to cold therapy by aiding dilation of the capillaries helping to bring an increase of oxygenated blood to the injured area. This causes muscle tissue to relax while also helping to aid healing due to an influx of nutrients to the problem area. Applying heat also decreases the transmission of pain signals by stimulating the sensory receptors in the skin.
4. Relaxation aids (breathing exercises, stress busters).
Pain can often cause shallow breathing which can result in reduced lung expansion. This can lead to an individual feeling more stressed as well as causing the body to work less efficiently by having a lower intake of Oxygen. However, with a bit of practice healthy breathing can be achieved which will result in a reduction in stress levels as well as being an effective source of pain management. To achieve healthy breathing habits the technique is to be a “Belly Breather” and not a “Chest Breather”. To check your breathing habits use this NHS checklist below.
- “Put one hand on your chest.
- The other just below your ribcage resting on your tummy.
- Let your hand rest there for a few moments while you take a few slow deep breaths.
- Notice which hand moves the most.
Your top hand moves the most: You’re a “Chest Breather” or “Diaphragm Breather”. People who are tense and in pain often breathe using only the top part of their lungs and often tend to “hold” their breath. This is not good for relaxing and can be linked to muscle tension in the shoulders and the chest.
Your bottom hand moves the most: You are a “Belly Breather’ or “Diaphragm Breather”; This type of breathing pattern is the best for achieving pain and stress relief”.
Follow this link for more information on how to achieve deep breathing via this link on the NHS website
5. Exercise classes
Exercise classes can also be very effective in helping to manage back pain by increasing oxygenated blood flow to the whole body which will in turn help to reduce muscles spasms and aches.
- Rebounding (trampoline workout).
- Spin class (exercise bike).
- Loaded carries (with weights).
- Tai Chi
6. Manual Therapy (Chiropractors, Osteopaths and Physiotherapists)
There are various different types of manual therapies available to help with back pain, some of the most popular types we have listed below along with an explanation of how they work.
Chiropractors – This therapy works by manipulation of the spine based on the assumption that back pain is caused by misalignment. The therapist uses quick, sharp movement to move the joints into their preferred position. Such treatment may cause muscle soreness directly after manipulation but in time this will settle and the original backpain source should improve.
Osteopaths – Treatment of the back through moving, stretching and massaging the muscles and joints. This is based on the fact that muscles, joints and connective tissue need to be working correctly together to support the joints and generally enhance wellbeing.
Physiotherapist – Will assess an individual’s needs and from this information they offer advice on ways to improve everyday functioning and perspective. They aim to reduce, treat and avoid future back pain (for example thinking about posture and lifting techniques). They create tailored exercises, physical activity recommendations and provide manual therapy (to help relieve pain) in many ways often using hands on techniques.
Each of these therapies can be very effective but to gain the most benefits they need to be administered on a regular basis. Unfortunately, for some individuals this can be an issue due to visits being time consuming and costly.
However, as a possible complimentary treatment to these therapies, or as a viable medication free alternative, the Cyclo-ssage Therapy System can be used regularly in the comfort and convenience of your own home or workplace.
Through the use of a multi directional, non-percussive, mechanical oscillation, combined with soothing infrared heat, this full body therapy (when used regularly) can significantly reduce the secondary symptoms often associated with back pain.
Read how to request a free trial. This will enable you to experience the beneficial effects of the Cyclo-ssage Therapy System yourself.
The material provided in this article is designed to provide helpful information on the subjects discussed to the best of our knowledge. All recommendations are made without guarantee on the part of the author and publisher and both disclaim any liability in connection with the use of this content.