In a British study published in the Annals of Internal Medicine they found that stretching is just as effective as yoga in treating back pain. The 52-minute stretching classes consisted of 15 exercises that stretched all major muscle groups, but emphasized the trunk and legs.
Two words: Treat yourself. Chronic low back pain sufferers who got weekly massages reported less pain after 10 weeks than those who didn’t, according to another Annals of Internal Medicine study.
If the idea of having needles inserted into your skin gives you the heebie-jeebies, try to have an open mind—it may be the key to relieving your chronic back pain. In a study, people who received acupuncture treatments were more likely to find back pain relief than those receiving conventional care.
Stand with your back to a wall, shoulder blades pressed against it. Can you hold the position for the length of the song ‘Happy Birthday’? If not, you’ll need to strengthen your back and core. Building strength in those areas can help prevent and relieve back pain.
Good things come to those who wait – except perhaps when it comes to back pain treatment. Starting physical therapy within two weeks of back pain onset was associated with less risk of need for subsequent medical care as well as lower overall health costs, according to a study published in the journal Spine.
Osteopathic manual therapy
In osteopathic manual therapy (OMT), an osteopath or chiropractor moves your back muscles using hands-on techniques such as stretching, light pressure, and resistance. One study found that people who underwent OMT for 12 weeks saw a 30% reduction in their pain level.
Aquatic therapy is essentially physical therapy in a pool. Instead of using weights for resistance, patients use the resistance of the water. Studies show it may help alleviate lower back pain. In one 2013 study, sedentary adults who underwent aquatic therapy five times a week for two months saw reductions in pain and increases in quality of life. One smaller study found that aquatic therapy also helped pregnant women who were experiencing aching lower backs.
This slow-moving form of Chinese martial arts may be an effective back pain treatment. In a 2011 American College of Rheumatology study, people who completed two 40-minute Tai Chi sessions a week for 10 weeks reduced pain intensity 1.3 points on a zero to 10 scale.
The Alexander technique
A form of physical therapy, practitioners of the Alexander technique teach patients how to adjust their posture during everyday activities to reduce muscular tension and stress. In a BMJ study, people who took lessons in the Alexander technique saw long-term improvement in pain and quality of life.
It may be tempting to quit exercising when you’re suffering from back pain, but it’s essential to keep yourself moving. Pilates is one great option. In a 2014 European Journal of Physical Rehabilitation Medicine study, researchers found an improvement in pain, disability, and psychological health in chronic low-back pain patients who took five hour long Pilates classes a week for six months.
Meanwhile, people who remained inactive experienced further worsening of their pain. Similarly, a Medicine and Science in Sport and Exercise study revealed that taking either Pilates or a general exercise class twice a week for six weeks both improved pain and quality of life.
Try the all-natural Natural Balance Mobility Gel. This Gel Formulation contains essential oils which can penetrate the skin and give fast, effective relief of pain of the lower back. Just rub the gel on and around the painful area and feel the difference within minute. Although this is not a long term solution, it can give interim pain relief.