Lower back pain is something that most of us have experienced at some point in our lives, whether it is mild, moderate, or severe. (According to the American Chiropractic Association) “31 million Americans have experienced lower back pain at any given time.” “It is also the # 2 reason why Americans reportedly miss work.”There are many reasons why we experience back pain, as you may know from personal experience; or chances are, have a loved one, or know someone who lives with the condition. It can be caused by everything from: heredity, aging, obesity, pregnancy, P.M.S, and various injuries associated with the lower back, like “a herniated disc” for example. While most of us may have not suffered from back pain for the same reasons, we can all agree that lower back pain is particularly painful. Especially, for those effected with chronic and debilitating back pain.If you have ever suffered from lower back pain, you may have felt like it was the worst pain you have ever experienced, and that seemingly, there was no end in sight. According to (The American Academy of Pain Medicine),”Low back pain is recognized as the most commonly reported pain condition at 27%.” Many people resort to pain medications for relief; however, (The Office of National Drug Control) sights “Prescription drugs as the second most abused drug following marijuana.”
With that being said, and with so many of us experiencing back pain, I like many others must have wondered: are there any interventions or therapies that offer relief without the risks of harmful chemical dependencies? Are there hopes for things that reduce or completely alleviate the pain without being worse than the affliction itself?Well, I’m here to tell you that there are things that you can do at home that do not require a doctor’s visit or a prescription that work just as effectively, if not more. There are things that you can incorporate or modify in your own life as an at home or D.I.Y lower back pain regimen therapy.Here are some things that worked for me personally, as a person who suffered with lower back pain first hand. In addition, I also had undergone a spinal corrective surgery in 2009; without taking any pain medications afterwards. I can tell you what worked for me even at the apex of my pain that I found better than Vicodin.
My first go to for pain was taking a long hot bubble bath with Epsom salt, but the bubbles and hot water alone, will do just fine. Not only is this relaxing which also helps to alleviate pain on its own, but the hot water does wonders for the achy muscles in the back. I would also recommend picking up a personal massager; it could be battery operated or manual. Have someone help you that you are close to, rub it on your lower back for about thirty minutes. I prefer my fiancé.You can even make your lower back pain relief session into a date night. Just light some candles to set the mood, and when your back is finished you can do your partners back. If you don’t have a significant other, you can ask a good friend to help you. You can both listen to music or watch T.V. while the lower back massage is taking place.
If you don’t know of anyone that can help you with your back massager, there are seated massagers that are available; that you can place on a chair. No friends required, but they are a little bit more expensive than the hand held versions. However, they may do a better job and last longer than some friendships, so it might be worth the investment.I also like to use tiger balm or tiger balm patches. I tend to gravitate towards the patches even though they are both effective, because the grease doesn’t get on my clothes like the balm does. It is also important to ease up on stretches activity, especially lifting. This at times is unavoidable. Particularly if it is in your job description or you are dealing with common things like grocery shopping.If you have to do major grocery shopping, try finding a store in your area that offers a delivery service. More often than not there are grocery stores that offer free delivery, both in out of the city. Most of the time, the people dropping off the bags will even bring them into your apartment. This is particularly helpful if you live in a walk up and only requires a few dollars tip as a courtesy. This leaves you only with the very simple task of just relocating the items from the bags to the refrigerator.
Doing this spares your back from the unnecessary lifting. Trust me, your lower back will thank you. If this option is unavailable to you, keep in mind that it is not a race to see who can get the bags up the stairs the fastest! This is especially true if you have to hike up many flights of stairs.Remember to take it easy because your back is number one. Instant of trying to lug up all the bags at once, and potentially causing more pain or further injury; try doing it one at a time. This also kills two birds with one stone because going up and down the flights of stairs is a great cardio work out. Exercise also helps back pain because it creates endorphins which is our body’s natural pain reliever; and promotes weight loss. These two benefits also help lower back pain.Most of us suffer from back pain and while unfortunately that may not be in our control. There are many things that we can do in our daily lives that are therapeutic and help to alleviate lower back pain naturally. These are therapies that we can perform ourselves that may minimize, or eliminate entirely the need for expensive doctor’s visits and reliance on addictive medications. Home therapies can work just as well, if not better; and cost pennies on the dollar without any harmful side effects. Let’s take the power from lower back pain and give it back to ourselves.