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How To Get Rid Of Chronic Lower Back Pain

Ways To Relieve Back Pain Naturally

How To Fix Chronic Low Back Pain

There are a wide variety of natural remedies to soothe your back, which can help reduce the intake of medications or provide an added benefit to your existing medical treatment.

Take a look at these natural pain-relieving strategies and find out what works best for you:

Read on to learn more about effective pain-relieving strategies for chronic back pain from natural methods.

Try To Boost Your Mood

No, the lower back pain isnt in your head, but obsessing over it could be making it worse. Fear, anxiety, and catastrophizing can amplify pain, says Dr. Mackey. Because brain circuits that process pain overlap dramatically with circuits involved with emotions, panic can translate into actual pain. Start by accepting that you have pain, Dr. Mackey says. Then say to yourself, it will get better. If you struggle with overall mental wellbeingsay, you have anxiety or depressionin addition to your physical aches, it could be worth seeing a therapist to manage negative thought processes while exploring other lower back pain treatments.

Common Causes Of Chronic Back Pain

Chronic back painis usually age-related, but can also result from a prior injury. The mostcommon causes include:

In some cases, its difficult to pinpoint the cause of chronic back pain.If your doctor has exhausted all diagnostic options, its time to seek asecond opinion from a back pain specialist, recommends Nava. Itsimportant not to make rushed decisions or undergo extensive medicalprocedures until the origin of the pain is found. Not only may they nothelp they could make the pain worse, warns Nava.

If the source of the pain is not known or cant be treated, your bestoption may be to work with your doctor on reducing the flare-ups and makingthe pain manageable with nonsurgical treatments.

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When To Take Your Child To The Doctor

Take your child to a doctor if they complain of the below symptoms in addition to back pain.

  • There is a pain in the legs associated with numbness and weakness.
  • Persistent pain not relieved by rest.
  • Intermitted back pain that persists for more than four weeks.
  • They have other symptoms, such as fatigue and sleeplessness.
  • The pain is severe and interferes with their activities and sleep.
  • The back pain occurs at night, and your child wakes up in the middle of their sleep.
  • Bowel or bladder problems .
  • Pain associated with other symptoms such as weight loss, fever, night sweats.

If you notice any of the above symptoms, then back pain could be due to an underlying medical condition. Next, we list down a few possible medical conditions that might lead to back pain in teenagers.

Relax And Stay Positive

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Trying to relax is a crucial part of easing the pain as muscle tension caused by worrying about your condition may make things worse.

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Although it can be difficult, it helps to stay positive and recognise that your pain should get better. People who manage to stay positive despite their pain tend to recover quicker.

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Unique Features Of Water Treatments

Another effective way to reduce pain in the shoulder or upper parts of the neck is the so-called water procedures. Warm water and relaxing exercises will allow you to regulate the work of nerve endings and relieve pain. However, before proceeding with hydrotherapy, be sure to consult with a certified trainer or therapist to get professional input and choose the right training program.

Chronic Low Back Pain: Evaluation And Management

ALLEN R. LAST, MD, MPH, and KAREN HULBERT, MD, Racine Family Medicine Residency Program, Medical College of Wisconsin, Racine, Wisconsin

Am Fam Physician. 2009 Jun 15 79:1067-1074.

Most primary care physicians can expect to see at least one patient with low back pain per week. Acute episodes of back pain are usually self-limited. Patients with persistent or fluctuating pain that lasts longer than three months are defined as having chronic low back pain. Patients with chronic low back pain are more likely to see a family physician for their pain compared with orthopedists , physical therapists , and chiropractors .1 The economic impact of chronic low back pain stems from prolonged loss of function, resulting in loss of work productivity, treatment costs, and disability payments. Estimates of these costs range from $12.2 to $90.6 billion annually.1


Acetaminophen and NSAIDs are first-line medications for treating chronic low back pain.

Clinical recommendation

Imaging, such as lumbar spine radiography, should be delayed at least one to two months in patients with nonspecific low back pain without red flags for serious disease.

Evaluation of psychosocial problems and yellow flags are useful in identifying patients with chronic low back pain who have a poor prognosis.

Herbal medications

Trade-off between benefit and harm

Muscle relaxants

Antiepileptic medication for radicular symptoms

8, 36, 37

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What Is Back Pain

Back pain refers to pain that you may feel in your back or spine. It is a very common problem: 1 in 6 Australians report having back problems, and 4 out of 5 experience it sometime in their life. While both men and women report that they experience back problems, it is more commonly reported by people 25 years and older.

Back pain can be grouped into different categories. Lower back pain refers to pain felt in the lower part of the spine . Back problems can also affect the upper back , the neck as well as the tailbone .

People experience back pain in different ways. Some people say it feels like a sharp pain other people report aches or spasms. You may feel stiff, or find it hard to turn or bend in certain directions. In some cases, such as sciatica, pain can travel down one or both your legs.

Back pain can impact you physically and mentally. People suffering from back pain may feel irritable or short-tempered. They may worry about whether the pain will control their life and may experience feelings of helplessness.

Understanding Lower Back Pain

How To Get Rid of Chronic Back Pain In Less Than A Week!

Low back pain can do more than keep you from the activities and people you love, it can also rob you of your quality of life and ability to get a good nights rest.

And you are not alone. Up to 80 percent of people will experience back pain during the course of their lives. Back pain is the most common reason for missed work and the third most frequent reason people visit the doctors office, according to the American Chiropractic Association.

Your back is made up of bones , muscles, joints ligaments, nerves, and intervertebral discs, all of which can drive back pain if they become damaged or misaligned. This can occur due to advancing age, trauma, overexertion, or underlying disease, among other causes. Back pain is common across both genders, but there are some causes that are unique to women.

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Mainstream Medicine Has Failed People With Chronic Back Pain

Lower back pain is one of the top reasons people go to the doctor in the US, and it affects 29 percent of adult Americans, according to surveys. Its also the leading reason for missing work anywhere in the world. The US spends approximately $90 billion a year on back pain more than the annual expenditures on high blood pressure, pregnancy and postpartum care, and depression and that doesnt include the estimated $10 to $20 billion in lost productivity related to back pain.

Doctors talk about back pain in a few different ways, but the kind most people suffer from is what they call “nonspecific low back pain.” This means the persistent pain has no detectable cause like a tumor, pinched nerve, infection, orcauda equina syndrome.

About 90 percent of the time, low back pain is short-lived and goes away within a few days or weeks without much fuss. A minority of patients, though, go on to have subacute back pain or chronic back pain .

Chronic nonspecific back pain is the kind the medical community is often terrible at treating. Many of the most popular treatments on offer from doctors for chronic nonspecific low back pain bed rest, spinal surgery, opioid painkillers, steroid injections have been proven ineffective in the majority of cases, and sometimes downright harmful.

Its not entirely surprising that the surgeries, injections, and prescription drugs often fail considering what researchers are now learning about back pain.

How To Relieve Lower Back Pain Instantly

So now, the most important thing is fixing the damned thing, right?

Thankfully, the PSIS is a big, bony area, which makes it easy to feel, find out, and make sure that youre on the spot that is causing the pain.

Before we take it to the ground, I want you to lean forward and rub your hands across the low back. You should instantly be able to feel two spots where the bones are sticking out.

Next, run your fingers just to the outside and you should notice an immediate increase in pain and tension when you push in.

This is what were going to be able to take care of right now in four simple steps with some simple stretches:

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Gently Stretch Your Joints And Soft Tissues Through Yoga

Yoga is an effective way to stretch your back, improve the health of muscles and joints, enhance distribution of healing nutrients through blood circulation, and increase the flexibility of the spine.12

See Healing Benefits of Yoga

When you start, perform the stretches slowly and advance only if you feel comfortable without pain. Gradually, you will be able to add more stretches to your routine. An ideal time for yoga is early morningto help loosen your spine and also reduce stiffness and aches in your back.

See 3 Beginner Yoga Poses for Lower Back Pain Relief

Exercises To Keep Low Back Pain Away For Good

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One of the interesting things that youre going to notice during the movement described above is how weak the glute medius is.

If you want to reduce the pain over time and keep it away, youll need to strengthen that muscle.

Here are some exercises to strengthen the glute medius and get rid of this pain once and for all.

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How Is Back Pain Diagnosed

Your health professional will first assess your back pain. They may ask questions including:

  • When did your back pain begin?
  • What activities were you doing differently to normal before your back pain started?
  • How would you describe the pain? Is there tingling or numbness?
  • What makes the pain better or worse?

If your pain doesnt settle after a few weeks or starts getting worse, ask your doctor or other health care professional about other management options. You may be referred for tests if there is reason to suspect a more serious cause for your back pain.

In most situations, imaging such as X-ray, CT or MRI scans are not helpful unless there is an obvious injury or strain.

Unnecessary tests can be expensive, and many investigations will show changes in your spine that reflect the normal passage of time, rather than damage to your spine.

What Are The Symptoms Of Lower Back Pain

Symptoms of lower back pain can come on suddenly or appear gradually. Sometimes, pain occurs after a specific event, such as bending to pick something up. Other times, you may not know what caused the pain.

Pain may be sharp or dull and achy, and it may radiate to your bottom or down the back of your legs . If you strain your back during an activity, you may hear a pop when it happened. Pain is often worse in certain positions and gets better when you lie down.

Other symptoms of lower back pain include:

  • Stiffness: It may be tough to move or straighten your back. Getting up from a seated position may take a while, and you might feel like you need to walk or stretch to loosen up. You may notice decreased range of motion.
  • Posture problems: Many people with back pain find it hard to stand up straight. You may stand crooked or bent, with your torso off to the side rather than aligned with your spine. Your lower back may look flat instead of curved.
  • Muscle spasms: After a strain, muscles in the lower back can spasm or contract uncontrollably. Muscle spasms can cause extreme pain and make it difficult or impossible to stand, walk or move.

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Easy Ways To Get Rid Of Chronic Back And Neck Pain

Today, there are a lot of options for relieving back and neck pain. Almost each of them can help reduce the use of drugs and provide more effective treatment. Pain in the back and neck areas cannot just go away on its own therefore, it is vital to understand which treatment methods are the most effective.

Nonspecific Low Back Pain

How to get rid of lower back pain in 4 minutes

This is the most common type of back pain. The majority of cases of sudden-onset low back pain are classed as nonspecific. This is the type of back pain that most people will have at some point in their lives. It is called nonspecific because it is usually not clear what is actually causing the pain. In other words, there is no specific problem or disease that can be identified as the cause of the pain. The severity of the pain can vary from mild to severe. This type of back pain is discussed further below.

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Were Learning How Much Back Pain Is Mental And That Mind

So where does physical therapy usually a combination of guided exercises, mobilization, superficial heat or cold, and health advice fit into the back pain treatment picture?

In AHRQs read of the evidence, it didnt seem to work better than simple advice to remain active when it came to reducing pain and improving function.

Nowadays, though, there are also several different kinds of physical therapies that also integrate psychotherapy or cognitive behavioral therapy, often called multidisciplinary rehabilitation.

Multidisciplinary rehab takes the biopsychosocial view of back pain again, that the pain arises from the interplay of physical, psychological, and social factors. It can of course be tricky to disentangle whether mood disorders like anxiety or depression contribute to peoples pain, or whether they arise out of the pain, but either way, the biopsychosocial model views the physical as only one part of the equation. So these practitioners deal with whats going on inside the head as part of their back pain therapy helping patients get treatment for their depression or anxiety, or guiding them through cognitive behavioral therapy to improve their coping skills.

Perhaps not surprisingly, multidisciplinary therapy appears to work slightly better than physical therapy alone for chronic back pain in both the short and long term. Patients who get these more holistic treatments are also more likely to return to work.

How To Stop Anxiety From Causing Further Back Pain

Under the assumption that your back pain is caused by anxiety, treating that back pain does require a focus on the pain itself. Unfortunately, while treating anxiety can reduce your back pain in the long term , breaking the cycle of back pain depends in large part on your ability to also fight the back pain itself. Consider the following tips:

These are all traditional ways to deal with back pain unrelated to anxiety, but they’re still effective because once back pain starts, it needs to be stopped using traditional methods.

But of course, controlling your back pain is only step one. You will still need to learn ways to cope with anxiety so that you can stop your anxiety back pain from occurring again.


Anxiety causes muscle tension, inactivity, changes in posture, and other changes that can all lead to back pain. The pain is real, so over the counter painkillers, stretching, and similar treatments might be needed to eliminate the pain. In the long term, it becomes important to stop the anxiety.

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Medication From The Store

There are two kinds of over-the-counter pain relievers that frequently help with back pain: nonsteroidal anti-inflammatory drugs and acetaminophen. Both have some side effects, and some people may not be able to take them. Talk to your doctor before taking pain relievers. And don’t expect medication alone to solve your pain problem. Studies show you’ll probably need more than one type of treatment.

Prevent It In The First Place

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Do exercises to strengthen the core muscles supporting your spine, and your abdominal, back, and hip muscles. Avoid any exercise that causes you to stretch your back to the point of discomfort. Bend at the knees when lifting a heavy object, and keep it close to your body with your knees slightly bent as you hold it. Practice good posture: Dont slump when you sit, and use the muscles in your shoulders and abdomen to maintain your spine in a neutral position.

People with back pain sometimes also suffer from depression. Treating the depression can lessen the pain because the same chemical messengers in the brain influence your mood and how you perceive pain. The antidepressant duloxetine is FDA-approved for treating chronic lower back pain. A word of warning: The drug can cause rare but serious side effects, including lowered blood pressure and a risk of liver failure.

Editor’s Note: This article and related materials are made possible by a grant from the state Attorney General Consumer and Prescriber Education Grant Program, which is funded by the multistate settlement of consumer-fraud claims regarding the marketing of the prescription drug Neurontin .

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