#1 Perform Mckenzie exercises. Lay flat on your stomach with your forearms flat on the floor at shoulder height. Rise up on to your elbows so that your spine is an extension. Then lift your chin and hold for 3 minutes.
#2 Use capsaicin cream. Capsaicin is the substance found in chili peppers that makes them spicy. It is a commonly known, natural pain reliever. It has been shown to affect substance P, a neurotransmitter involved in pain transmission. To use: apply topically, at least twice per day, for maximum relief. Please note: when applying, follow directions as it can cause eye damage and should use disposable gloves.
#3 Get some exercise. It seems counter-intuitive but the less you move the more pain you will experience. Low impact, moderate intensity exercise is the safest option. Listen to your body and avoid movements that trigger pain. Take 5-10 minutes to warm up prior to exercising. Walking will do. Always include static abdominal/ core exercises like a plank or glut bridge.
#4 Follow an Anti-Inflammatory Diet. Reducing inflammation throughout your body can have a profound effect on joint pain overall. Following an anti-inflammatory diet is the easiest way to reduce system-wide inflammation. Examples of good diets include the Mediterranean Diet or a diet rich in fish, nuts, & fruit.
#5 Lose excess weight. As we gain weight, stress, and pressure on the lower spine and back muscles increases. Increased abdominal weight at the front of the body can cause an increased arch in the spine and may lead to increased stress on pain sensitive tissues. Losing weight reduces the tendency to arch the back and relieves pressure on the lower spine.
If your back pain is persistent or excruciating, you should see your personal physician urgently. In fact, for any chronic back pain, injury or ongoing issues, it is important to speak with your physician.
If you are near Indianapolis, Indiana, you would benefit from seeing Dr. Robert Silbert, of PM&R Associates.
Contact him for a consultation at (317) 794-2759