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Anyone with chronic lower back pain knows that it can damage a long list of other things: sleep, concentration, professional life, personal life, and even driving have all been affected. For people with back pain, getting around involves longer periods of confinement to a bed or couch, and using anti-ballooning and pain medication that makes things even worse after prolonged use.
Chronic back pain can manifest itself, as usual, back pain, stress back pain, sciatica, joint disorder, or a combination thereof. More commonly, it manifests as a regular, if less than constant, pain that is either local or transverse or that appears intermittently.
These pains can tend to be relatively mild, though they may be more intense in their effects. There is a great deal of heterogeneity in the nature of the pain and its cause, along with its severity. However, some studies have found that chronic back pain is related to specific aspects of the neurochemical response [1].
In essence, any back pain is medically considered chronic in nature if it lingers for three months or more.
Chronic Low Back Pain Becomes Disabling
The physical processes that cause chronic back pain involve twisting, pressing, and pain. But in some cases, the pain is accompanied by diminished physical functioning, including difficulty getting around, balance problems, aching muscles, fatigue, and lack of motivation in areas of cognitive functioning such as working memory and impulse control [2].
Disabling backs may also be experienced as an affliction with symptoms including, but not limited to, physical discomfort, mood swings, aching muscles, headaches [3], and difficulty paying attention.
And if you are experiencing these debilitating symptoms, it is well worthwhile to seek professional help to determine the proper treatment for your specific situation.
Overlooked Remedies for Lower Back Pain Relief
1. Endorphins
Endorphins are one of the essential hormones that our bodies naturally produce. However, many people are still unaware that this hormone is known to block the reception of pain signals in the brain, preventing you from feeling pain.
Endorphins are the brain chemicals that help reduce pain, relieve stress, and increase your sense of wellbeing. As the brain’s chief painkiller, endorphins are responsible for the brain’s ability to relax, allowing for a sense of relaxation.
For this reason, some people take opioid medication to relieve pain because opioids inhibit pain receptors in the brain, which prevents your body from processing pain signals just like painkillers, but with a placebo effect.
Endorphins also can help prevent pain from worsening, making you feel better for a longer period of time. It can also prevent inflammation [4] and increase your sense of wellbeing.
One of the most effective ways to naturally increase endorphin production is to exercise regularly. You can also opt for any other physical activity, including cycling, yoga, etc.
2. Strengthen Your Back with Massage
If you are suffering from lower back pain, it is important to make sure that your back is strong. This means doing exercises that strengthen your back, which in turn will allow you to get to grips with your lower back pain. Massage therapies can help to strengthen the back to alleviate your pain with a variety of different, stretchy, and stimulating techniques.
3. Practice Good Posture and Proper Movement
You’re sitting down at your computer, why are you still bent over in the chair? It’s time to practice good posture. Sit up straight and lean your body forward. As you sit up, you’re creating a strong core that will help keep your spine strong and healthy. As you lean back, keep your spine as straight as possible and don’t round your back at all.
4. Perform Movement That Is Appropriate for Your Joints
If you’re trying to stretch your muscles, then take your time. The more you stretch, the more your muscles will be stretched, which will only make them tighter. When you’re sitting, get into a seated position and perform some light stretching like this.
If you can’t get into a seated position, try standing up and holding that position for a few seconds. If you’re doing your stretching correctly, your muscles should not be tight at all.
5. Maintain A Healthy Lifestyle
There’s a good chance you’ll also suffer from chronic or recurring low back pain if you’re overweight. That’s because most people who are overweight are also sedentary, which puts them at higher risk for low back pain.
So, eat a well-balanced diet that’s low in fat and cholesterol. Try to avoid foods that raise blood cholesterol levels, such as saturated fat, trans fat, and added sugars.
Also, avoid constantly eating fatty meats, such as red meat, and limit your consumption of high-fat dairy products. Limit your consumption of alcohol, which also has the potential to raise cholesterol levels and cause low back pain.
6. Proper Walking Posture
Is walking good for lower back pain? The answer is a resounding “yes”! It’s important to control not only your sitting posture, but also your standing, which is the key component of good alignment.
When walking at an angle, the lower back is often more vulnerable to forces such as the stress of impact. Walking with a “lopsided posture” can lead to a significant reduction in flexibility and balance, which is another major factor that contributes to the development of back pain.
So, when walking, always try to create a comfortable, straight posture. It can work wonders for lower back pains and keep you healthy!
7. Avoid Unnecessary Stress
Stress has a big impact on your back pain. Stress can cause muscle tension, which can worsen your back pain. Avoid unnecessary stress, and try to spend more time with your family. If you can, find a way to relax with them.
8. Avoid Heavy Lifting
Heavy lifting, such as lifting weights, has a significant impact on your lower back. If you do the heavy lifting, you’re probably doing it every day, so you’re probably suffering from back pain. While your back might feel tight, it’s still not causing you too much pain and may even be helping you move better.
9. Consider Professional Assistance
This shouldn’t be your last resort, but your 1st step! Medical professionals, such as a chiropractor, may be able to help with a more comprehensive back condition, including back pain and stability issues, and are more knowledgeable about what’s causing the problem.
Some of the benefits of getting professional care include reduced injury risk, a lessening of stiffness, faster recovery, reduced medical costs, and better overall health.
