There have been an incredible number of advances in the medical field over the past few decades that have led to new diagnostic and treatment modalities for conditions that previously didn’t have an answer; however, there are some problems that continue to persist despite these advances. One of the most common reasons that people visit the doctor today is for lower back pain. Whether it is a lower right back pain, lower left back pain, acute back pain, or chronic back pain, this can be a debilitating condition that can severely hamper someone’s quality of life if they don’t find an answer. There are many different causes of back pain, ranging from a back strain to a herniated disc; however, there are just as many treatment options for lower back pain relief as there are causes of pain in the lower back. The path to middle back pain relief starts with finding the right option for treatment. For those looking to avoid the operating room or a host of prescription medications, there are a few natural treatment options for lower and upper back pain relief. Six of the most common and effective treatment options are detailed below.
This should be someone’s first treatment option when they start to feel pain in the lower left back or right back. Modern medical research has revealed that the vast majority of lower back pain comes from pain, stress, or strains in the lower back muscles. When these muscles are stressed, they tend to tighten up, possibly sticking to the spinal vertebrae, leading to the nagging pain that people feel. If their pain is muscular in origin, patients may notice that their pain isn’t directly over the spine but somewhat shifted to the left or the right side. If this describes the pain, it is best to start with lower back stretches. Examples of stretches include:
Hamstring Stretch: People use this exercise all of the time to stretch their hamstrings; however, this is also one of the stretches for lower back pain. People start standing up and keep their legs straight. Then, they bend over and touch their toes. By keeping the legs straight, the stretch extends to the lower back. Depending on the lower back pain causes, people can also shift slightly to the left or right to focus on an area of pain.
Torso Twist: People may have seen athletes on TV twisting their torso back and forth. This is a simple stretch that involves keeping the feet firmly planted and twisting to the left and right, slowly, as far as they can twist. This twisting motion will stretch the muscles in the lower back, helping to stretch the fibers and relieve some of the pain.
These are only a couple of the many stretches that people can use to try and release the tension from the muscles in the lower back. Be sure to take the time to do these stretches properly. It could help relieve that nagging pain.
An extension of the treatment option above, yoga is a great way for people to both stay in shape and add some flexibility to the lower back. For those who haven’t done yoga before, yoga is a workout that focuses on slow, controlled, and sustained movements to try and add both strength and flexibility to people’s muscles. For those who have lower back pain, particularly if it is muscular in origin, yoga for lower back pain might be the answer. In fact, there are a few yoga poses that people should consider trying for pain in lower left back.
Downward Facing Dog: The appeal of this exercise is that it is one of the first poses that people are taught to perform in a yoga class. People will start in the plank position, a core exercise pose that involves having both feet and both hands on the floor, elevating the body in a push-up position. Then, the person will walk their hands back towards their feet as they arch their back. The arch in the back will help to stretch out the back, leading to pain relief for people whose pain is muscular in origin.
The Seal: This is another fairly routine yoga pose. This pose is typically paired with the Sphinx pose and will help people to arch their back in a variety of directions, bringing stretching to many different areas of the back. The improved flexibility that people will develop from these poses could also help to prevent reinjury in the future.
While some people might be skeptical of yoga, is has actually been proven to help many people who struggle with back pain. Furthermore, it will also provide people with a strong workout, helping them to strengthen muscles that have been injured. Don’t be afraid to break out of the comfort zone and try something new.
One of the best ways to heal an injured back, particularly if the pain is coming from the muscles, is to use lower back exercises and lower back workouts. One of the problems that many people face is that their back simply isn’t strong enough to support their weight. In this fashion, it can be helpful to take advantage of some exercises for lower back pain because this can help people both lose weight that is placing stress on their spine and strengthen the back muscles, giving the spine more strength to support the body. Some of the lower back pain exercises include:
Wall Sits: This is an effective exercise that will have people holding a solid posture for a few minutes if performed correctly. One of the most popular lower back pain relief exercises, people will hold a sitting position against a wall for a few minutes with their feet at 90 degrees and their shoulders against the wall. This will help people strengthen their core and their back muscles.
Don’t be afraid to try a variety of back exercises, ranging from body weight workouts to free weights, to strengthen the back muscles.
- Ice and Heat
This is a basic treatment option for people who have pain anywhere. When people get injured, their muscles tend to tighten up and inflammation starts to set in. Inflammation is the body sending cells to the area to try and heal the injury; however, this inflammation is also a source of pain and is the swelling that people start to notice. First, many people will try ice. Ice will help to reduce the inflammation because the cold temperature does this naturally. People can try placing ice on the area to see if they start to notice some pain relief; however, ice will not do anything for the tightness that people feel in their muscles. After ice has been applied, people will move to heat. Heat will help to relax and release the tension in the muscles. Sometimes, muscles feel sore due to a lactic acid buildup. Heat can help to release some of the tension between the muscle fibers, leading to pain relief.
This is another natural treatment method for those who are looking for some assistance. Massage therapists have been trained to identify the origins and insertions of muscles as well as knots in the muscles or where people carry their stress. A massage therapist can help locate where people are feeling their back pain and provide professional treatment to help release the tension between the muscle fibers. For people who feel like they have lost some range of motion in their back or don’t feel as flexible as they used to be, a massage therapist can help some of this range of motion return. Even better, as a massage therapist works, they can release a significant amount of the lactic acid that has been building up between the muscles. People can elect to have sessions go as short or as long as they want to. They may even make massage a regular part of their routine. Think outside the box and try something new. It may just be the answer.
This has been a treatment that has been around since ancient times. In acupuncture, people will need to figure out where their back pain is coming from. Then, the acupuncturist will be able to identify the parts of the body that are sending these pain signals. The acupuncturist will then use needles to try and release some of the stress and tension from these areas, helping the lower back to relax, leading to pain relief. For people who have reservations about using needles as part of their treatment, remember that these are professionals who are well-trained. There are many people who have relied on acupuncture as a treatment for pain all over their body and have found relief from this natural treatment option.
Without a doubt, there are many treatment options for the various causes of lower back pain. These treatment options range from prescription medications to back surgery and everything in between. For those who would like to start their path to recovery without a visit to the doctor, these are a few of the many options for natural lower back pain treatment. When people are performing exercises or receiving treatment, it is important to remember to switch sides depending on whether the patient has lower back pain right side or lower back pain left side. Take advantage of these natural treatment options and see if they work for you. The path to recovery starts with the right treatment option.