Many people suffer with back pain. In fact, it is estimated that at least 80% of us will suffer with back pain at some point in our lifetime. For the fortunate ones, the problem is acute, and is taken care of in a short amount of time.
However, a great number of people suffer from chronic back pain, or pain that lasts at least 6 months. The pain isn’t always the same for everyone, as well as the reason behind it. For example, it could be a dull ache, or excruciating jabbing pains …and anything between.
It might not even be consistent, but rather come and go over an extended period of time.
Along with the various degrees and types of pain, come with it a range of treatments and steps you can take to cope with it better. So let’s take a look at what you can do to help alleviate some of the pain.
1. Meditation and Deep Breathing
Deep breathing and meditation techniques have been utilized in coping with pain for a long time now. It helps to relax the entire body and relieve anxiety which can contribute to muscles tensing up, causing unnecessary pain.
Find a quiet spot that is comfortable and free of distractions. Get yourself into a comfortable position so you can focus on your breathing, not your body. Close your eyes, and focus on your abdomen. Concentrate on breathing, and visualize your air filling into the area. After your abdomen fills with air, let it out slowly, like air seeping out of a slow leak in a balloon. Repeat this process until you are fully relaxed.
This could be done as often as you can find time to do it.
2. Exercise to Help with Pain
I’m sure that sounds like a huge mountain to climb, and an unreasonable suggestion, especially if you are in the middle of a bad bout of pain. However, exercise can boost natural endorphins that help to block pain signals.
It also will help to strengthen your muscles to give your spine more support, as well as take some weight off your frame. Just ask your doctor which exercises would be acceptable for your condition. I know swimming is a common recommendation because it’s ‘weightless’ movement, or at least feels like it in the water.
3. Find a Way to Relieve Stress
Easier said than done, I know. However, stress can tighten muscles and lead to spasms. It can also cause lack of sleep, which is necessary to maintain your overall health.
Here are some ideas to lower your stress level:
- Listen to a relaxing CD in the dark
- Take a bath with candles
- Pamper yourself with a salon pedicure, or give yourself one
- Read a novel
The ideas listed above can be done most anytime, with little planning. Of course you can take a weekend trip somewhere to get away from it all. But, it’s also important to have some relaxing techniques that you can do on any given day.
4. Find some Support
Support groups are available in most areas, and are in place to help you find others going through the same thing. You could get ideas from the discussions, or just let it out and get some relief from talking about it.
If you can’t find a group, ask your doctor if they know of one.
5. Keep a Log
Tracking your pain on a daily basis, along with what your surroundings were when the pain was at its worst point will help your doctor know better what might be going on, and what treatment they would recommend.
Keep in mind, a doctor will ask you to rate the pain on a scale from 1 to 10. So, record this information in your charting as well.
6. All in Moderation
Make sure you that if you have any alcohol intake, that it’s in moderation. Alcohol can make you more vulnerable to accidents, which could make your pain and condition even worse. It also can affect sleep patterns, causing your system to wear down.
7. Put it Out
Smoking can dehydrate your body, which can lead to muscle spasms. It can also lead to problems with circulation and heart disease. If that happens, then you might not be able to move around as well, and that would be worse for your pain in the long run.
8. Alternative Treatments
Perhaps you can seek out one of the alternative treatments that are available to help diminish pain, such Chiropractic treatment, massage therapy, biofeedback, acupuncture, or herbal supplies.
Dr. Jeff Echols, a Chiropractor says that common techniques that he uses such as spinal adjustment, traction, flexing and distracting can have great results for most people. Of course, it would depend on your condition on which, if any, would be effective for your pain.
Look into these options, and seek your doctor’s advice on them.
9. Distractions can be a Positive Thing
Do what you can to distract yourself and pull your thoughts away from the pain. It could be as simple as going to a great comedy movie if you enjoy laughing. Or, if you like to knit or sew, dive into a project to keep your mind off it when you are sitting around the home.
It would be best if your distraction got you up and moving, such as walking or gardening…even if it’s light gardening in a pot.
10. Balance Your Diet
Having a well-balanced diet can certainly help with your overall health, which in turn affects your pain level. Eating a mix of vegetables, fruits, and proteins will keep you in the best shape possible. Also, make sure to drink plenty of water. As I mentioned earlier, dehydration can cause muscle spasms.
I try to drink 6-8 glasses of water each day. Some days are tougher to do that, but then I just eat a couple crackers or pretzels to make myself thirsty.
In Closing
Hopefully some of these ideas can help you cope with chronic pain. It’s certainly not a cure, but if you can alleviate it at all, it can enhance your quality of life.
EasyAzon Plugin
Twitter: TalkSmallBiz
says:
My wife and I have found a combination of stretching and doing some pressure point therapy works wonders for our back pain, as well as other body pains. Go to Amazon and search ‘pressure point therapy’ to find some books on the subject. Try it, you might just be pleasantly surprised!
Marshall Davis recently posted..Talking Small Biz with Yellow Leaf Hammocks
This is an excellent suggestion Marshall. I have been hearing a lot of good things about pressure point therapy in regards to many ailments.
Twitter: Elena__Anne
says:
Nice post Mikki
One more tip is hanging from a horizontal bar. Hanging can counteract the gravity because it lets the weight of lower torso stretch the spine and reduces the tension between the vertebrae. The horizontal bar must be high enough so that the body can fully extend. While hanging, the arms, shoulders, and hips must be relaxed as possible. It needs at least 20 seconds and repeating. It helps a lot.
elena_anne recently posted..Water Before, During And After Exercise: Avoid Hyponatremia
Elena this is an excellent suggestion. At the birth of my son he was diagnosed with a spinal disorder where his lower discs were super thin, giving his spine a “bunched” appearance. The exercise we were instructed to utilize were very similar to this. Thank you for sharing!
Great article Mikki! It is true that many people are suffering from back pain, and unfortunately most of them are not properly informed about this matter. Your tip about the distractions is very smart and practical! Seems an easy way to restrict the pain.
Thank you for sharing.
Sara recently posted..Garden paths: Why you Need One
Twitter: Prevucare
says:
I used to work with an experienced physiotherapist and one of the issues he investigated in chronic back pain was the fact that all people do is treat the pain itself and not the source of the pain which is why it keeps coming back. Because all the muscles of your back are connected, issues in other parts of your back can be causing lower back pain. A goog physio and biomechanist will know exatcly what to do to diagnose the source of your pain and treat it.
It is the result of poor posture and lack of exercise. You offered us so many interesting ideas and thoughts, that I have to think a little bit about this stuff.
Good points to share. There are so many different remedies outside of the traditional ways of healing pain. I have suffered back pain for most of my adult life and I wish I knew these alternatives 25 years ago.
Bill Waters recently posted..3 Common Back Pain Questions Answered
wow thanks for this, bookmarked this
will be a very handy link one day
thanks
Twitter: fitness_tips
says:
My go to treatment is always emotional freedom techniques (EFT). This often relieves pain immediately, especially if it is stress related.
Carol recently posted..EFT Lose Weight By Increasing Willpower
Twitter: jonpaulwade
says:
Gentle exercise is so important, if you can do it. Keeping the back healthy and strong can really help to reduce pain.
Jon recently posted..Yeast Infection / Candida Advice and Treatments
I suffer from the occasional disc problem and pulled muscles in my lower back. I’ve been able to reduce how often the injuries occur with regular weight training.
Scott recently posted..5 Tips to Help You Prepare Your Home for Remodeling
Twitter: JetSetBags
says:
Stress really is the silent killer.. So I definitely agree with the meditation and deep breathing technique to be first and foremost.. Sometimes pain is just all in the mind.
Hannah Hamilton recently posted..The Best Bag for Every Type of Traveler
Twitter: hajraks
says:
I loved these suggestions. My mother has chronic pain and she has found massages quite helpful. Also, she recently took up yoga and that has had drastic effects! Also, she is bringing some changes to her diet and lets hope it works well! Will suggest some of these to her.
Hajra recently posted..Will they call you over for a Bloggers Party?
That’s a very informative post Mikki! Deep breathing and regular exercise from the gym does help. Also, one must also learn how to best deal with stress. Whenever I stressed, I listened to some videos that make me happy.
Cheolsu recently posted..Suntrust Login
Twitter: Guldkit
says:
My cousin has really bad chronic back pain, and she tried alternative therapy (Quantum Tough – similar to reiki I should think). This and meditation helped her a lot. Also, EFT like Carol mentioned above, can help.
Liz recently posted..Så här går det till att sälja guldsmycken till Guldkit
Twitter: AlkalineBenefit
says:
I find that keeping the body very hydrated (10-12 cups a day) and performing static relaxation stretches helps immensely with back pain, even with the stretches that are not directly working the back (Your entire body is connected and functions as a unit, imbalance in one area can negatively affect another area).
Sarah recently posted..How to Make Alkaline Water at Home
Twitter: metabolicdiets
says:
Lie down and bring your knees up to your chest. Put you hands on top of your thighs and hold the knees close to your chest. Then try to lift your head up. You will feel the lower back getting stretched. It works for me to stretch that difficult area in my back
Andrew recently posted..Diet To Lose Belly Fat
Twitter: hipnoterapiapoz
says:
Hello
You can also add Hypnosis to the list . You can learn how to decrease muscle tension. Or just how to disable your pain , but that option is for you only when your doctor will allow it. Third option is to learn how to go in Esdaile state. Where all your muscles are disabled and you are in euphoric and relaxed state.
Thanks for the post:)
Jakub Mikus recently posted..Autohipnoza