#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.
#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 glute 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.
#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.
While these are some home remedies for the occasional back pain and flare-up, we do recommend seeing a physician for chronic pain, any injury or strain. This is the only way to be certain of the level of the pain and best course of action to treat it.
Please contact San Diego Orthobiologics, if you are in the Carlsbad / San Diego area, for a consultation.
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