7 Tips For Relieving Chronic Back Pain

Chronic back pain is back pain that lasts for three months or more. The pains may be intermittent, coming and going over time, making relief from the pain only temporary. It can be difficult to deal with chronic back pain as it can be hard to identify the cause.

The pain isn’t necessarily severe. Mild back pain is common but will still cause mobility problems if left unaddressed. If you are suffering from chronic back pain, it is a good idea to track your pains and any triggers that cause pain, so you can get a better idea of what is causing it.

If you are having difficulty finding the source of your discomfort or finding a treatment, then you should consult a medical professional for advice or help on dealing with ‘flare-ups’ of chronic back pain. Here in this guide, we are going to discuss seven tips for relieving back pain that anyone should try.


Check Your Diet

Some commonly consumed food can actually cause an inflammatory reaction in the human body, especially foods that contain trans-fats. Highly processed foods with refined sugars have also been shown in clinical trials to cause inflammation in the body, and this inflammation may be causing your chronic back pain.

Losing some weight and consuming more unprocessed foods may relieve any inflammation and reduce the pressure on your lower back caused by excess body weight.


Try Physical Therapy

It might sound counterintuitive, but exercise is a great way to ease aches and pains in your back and help improve your mobility in spite of chronic back pain. Speak to your doctor for guidance before you begin an exercise program, but in general, low impact exercise like swimming is ideal for chronic back pain, as the water supports your weight and eases pain.

Gym-based exercise can also help, as long as it’s under the supervision of a professional. Often, back pain is exacerbated by weak core muscles, so strengthening these can help to support the back better and reduce pain.

This is one of the first treatments you should try, with the help of a trained physiotherapist or physician. Physiotherapy needs to be tailored to the individual, so using generic exercises from books or websites can only help your body so much. For the best physio, you should consult a trained professional. They will implement a treatment plan for you, that takes into account any underlying health problems you might have.


Yoga, Meditation and Mindfulness

Chronic back pain doesn’t just affect people physically, but emotionally and mentally too. Managing the irritability and frustration that can come with chronic back pain is just as important as managing physical pain.

Yoga and meditation are great ways of dealing with the mental strain of back pain, and yoga can also help ease physical symptoms. Many pain specialists recommend yoga, meditation, and tai chi as ways of dealing with chronic pain.


Try an Injection-Based Treatment

There are some quick and simple treatments that can help sufferers of chronic back pain that you may want to explore.

Epidural steroid injections, nerve ablations, and nerve blocks have helped many people find relief from chronic back pain when they cannot determine the source of their discomfort. These are not long-term solutions, however, and can only offer temporary relief.


Make Changes to Your Lifestyle

Make sure you take regular breaks from chores and give your body the time it needs to recover from working.

Note the activities that cause you pain and try and avoid them or approach them differently. Many people can suffer back problems from a poor sleeping position or a bad mattress. Changing your mattress can make a huge difference to chronic back problems, so look for the best mattress for back pain to try and alleviate your symptoms while you sleep.


Try Some Alternative Treatments

Massage can be a great relief for sufferers of chronic back pain. Acupuncture and electrical nerve stimulation are some other more intensive treatments that people have found can make a difference to their lives and their mobility.


Pharmaceutical Treatment

Medication can often give sufferers almost instant relief but can also come with a number of side effects. They can also become less effective over time and require higher doses or a change of medication to provide relief.

If you are considering using medication to treat chronic back pain, make sure you consult a medical professional you trust and do some of your own research into the drugs available and their side effects.


Managing chronic back pain is possible, but it will probably take a mix of these tips above to find a solution that suits your body. With some patience and some trial and error, you can find a custom solution to your pain problems through yoga, lifestyle changes, and alternative therapies.



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Written by HealthStatus Crew
Medical Writer & Editor

HealthStatus teams with authors from organizations to share interesting ideas, products and new health information to our readers.

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