My Low Back Is Killing Me!
Low back pain is a very common problem for many people. It is estimated that 80% of adults will experience low back pain at some point in their lives. The causes of low back pain can vary, including muscle strains, herniated discs, spinal stenosis, osteoarthritis, and lumbar spine instability. Other causes can include injuries or accidents such as slip and falls, car accidents, and work related injuries. Poor posture, and certain medical conditions such as fibromyalgia or ankylosing spondylitis can lead to low back pain too. In some cases, the cause of low back pain may not be able to be identified.
Treatment options vary and common-sense dictates that starting with the least invasive and most supportive care first before moving toward more aggressive treatments. It’s best to consult with a healthcare professional to determine the best treatment plan for you and to rule out any serious conditions and then seek low back pain treatment options that are best for you.
Below are several natural conservative ways to treat low back pain:
- Chiropractic Care: Chiropractic adjustments can help to alleviate pain and improve spinal alignment.
Doctors of Chiropractic offer chiropractic treatment that focuses on the diagnosis and treatment of neuromuscular disorders, with an emphasis on manual adjustment and/or manipulation of the spine. It is commonly used to treat low back pain, which is one of the most common reasons people seek out chiropractic care. Treatment typically includes a combination of spinal manipulation, physical therapy exercises, and lifestyle advice. Studies have repeatedly shown that chiropractic care is often very effective in reducing and correcting low back pain.
- Exercise: Regular exercise can help to strengthen the muscles in the back and improve flexibility.
- The McKenzie Extension exercise, which involves lying on your stomach and propping yourself up on your elbows, then slowly arching your back.
- The Pelvic tilt exercise, which involves lying on your back with your knees bent and tightening your abdominal muscles to tilt your pelvis upward.
- The Cat-Cow stretch, which involves starting on your hands and knees and arching your back upward like a cat, then lowering it like a cow.
- The Bird Dog exercise, which involves starting on your hands and knees and simultaneously extending one arm and the opposite leg, then switching sides.
- The Hamstring stretch, which involves sitting on the floor with one leg extended and reaching forward to touch your toes
- Yoga and Stretching: Certain yoga poses and stretches can help to relieve pain and improve mobility in the back.
- Cat-Cow Stretch: Start on your hands and knees, with your wrists under your shoulders and your knees under your hips. As you inhale, drop your belly towards the mat and lift your head and tailbone up towards the ceiling. As you exhale, round your spine towards the ceiling, tucking your chin to your chest and bringing your tailbone towards your knees.
- Child’s Pose: Start on your hands and knees, then sit back on your heels and stretch your arms out in front of you. Rest your forehead on the mat and let your entire body relax.
- Downward-Facing Dog: Start on your hands and knees, then lift your hips up and back, straightening your arms and legs to form an inverted “V” shape.Cobra Pose: Lie on your stomach with your hands under your shoulders. As you inhale, press into your hands and lift your head, shoulders, and chest off the ground.
- Bridge Pose: Lie on your back with your knees bent and your feet flat on the floor. Press into your feet and lift your hips up towards the ceiling, clasping your hands under your lower back for support.
- Acupuncture: Acupuncture is a traditional Chinese medicine technique that involves inserting thin needles into specific points on the body to relieve pain and improve overall health.
- Massage Therapy: Massage can help to relieve muscle tension and improve circulation, which can help to alleviate pain.
- Heat and Ice Therapy: Applying heat or ice to the affected area can help to reduce inflammation and pain.
- Mindfulness Practices: Mindfulness practices such as meditation and deep breathing can help to reduce stress and tension, which can contribute to back pain.
It’s best to consult with a healthcare professional to determine the best treatment plan for you.