Around 31 million Americans struggle with lower back pain at some point in their lives. This may be due to a weak psoas muscle, sciatic nerve pain or some other reason.
It’s not a surprise to find out that lower back pain is one of the primary causes of disability worldwide.
Half of all American workers reported having some back troubles each year.
This leads to millions of people wanting to find out how to get rid of back pain naturally.
Lower back pain can be moderate to very painful depending on its underlying causes, how long it has been untreated and the overall state of someone’s health.
According to the University of Maryland Medical Center, there several risk factors for lower back problems are family history, smoking, obesity, gender, anxiety, depression, overworking and living a sedentary lifestyle.
One of the reasons people develop low back pain is their posture. Problems with posture may include spinal abnormalities with muscular compensations or inactivity place added pressure on your back.
Here are natural treatments for your lower back to get some pain relief:
Continuous chiropractic adjustments have been very effective in helping relieve lower back pain. When combined with other treatments like massage and physical therapy it becomes even more beneficial.
There is evidence from the Journal of North American Spine Society that spinal manipulations are a safe, effective and drug-free form of treatment for acute and chronic lower back pain.
Doing cardio, aerobic exercises and strength training can help reduce back pain by making you more flexible, reduce inflammation, improve posture, maintain weight and reduce muscular weakness.
The top exercises that can prevent lower back pain and strengthen your core are planks, swimmers, rows, V-ups, and cat and cow.
Some tips to get more back pain relief:
start any exercise program slowly
do warm-ups and stretching before you begin your workout
learn proper posture or form especially when lifting objects, climbing or squatting
wear insoles and supportive sneakers if needed
don’t sit for long periods during the day or prolonged inactivity.
get enough rest between tough workouts to recover properly
You may want to consider yoga as part of your routine for lower back pain relief. A study of 960 people with low back pain showed that those who went through a 12-week yoga program had great improvements in back function and reduction in pain versus those who did not participate.
Meditation can also help people deal with chronic back pain more effectively.
Soft Tissue Therapy
Soft tissue therapies help in solving the underlying causes of back pain like poor posture, muscular compensations, and weakness.
These natural therapies like the active release technique and Graston massages can prevent or treat low back pain without using drugs.
These therapies help activate muscles that have been unused due to past injuries.
A report from the Cochrane Database of Systematic Reviews shows that this type of treatment has been used to treat back pain for over 50 years.
Prolotherapy like PRP or dextrose/glucose prolotherapy use platelet-rich plasma and at times stem cells taken from your body and use them to heal damaged tissues.
These treatments work by promoting a minor inflammatory response close to the damaged tissue promoting regeneration and growth of new and healthier tissues in the process.
They have been used to reduce or heal chronic musculoskeletal conditions of the back like bulging discs, arthritis, chronic joint pains, tendonitis, and osteoarthritis.
The therapy works best when combined with other treatments like spinal manipulation, exercise, and medications when needed.
High Collagen Diet
A healthy diet can help in improving overall joint and muscular health, maintain weight, lower inflammation and prevent back pains.
Start changing your diet by eating more of the following:
Diets that are high in fiber can help you lose weight and lower blood pressure. It also benefits your gut health and digestion. Constipation can worsen back pain so it would be wise to add more fruits and veggies to your diet
Drinking lots of water can help prevent muscle spasms, improve digestion and manage your blood pressure. Dehydration can cause back pain so consume your water quota daily.
Potassium can reduce swelling and is an electrolyte for muscle and nerve functions. Eat potassium-rich foods into your diet like green leafy veggies, bananas, avocados, coconut water, and cultured dairy.
Omega 3 fats can help reduce inflammation and manage your back pain. Chia seeds, salmon, flaxseeds are foods high in omega 3 fatty acids.
Lean protein like chicken and turkey give your body protein needed to maintain muscle and bone health. Other protein sources are eggs, fish, bone broth, beans, and legumes.