Natural Back Pain Relief
Back Pain | Back Pain Do's & Don'ts | Back Pain Tips | Back Pain Q&A

Dear Dr. Suzy,   

Q. Do you have any simple and honest natural back pain relief advice that I can use right away?

A. Anyone who has ever suffered from lower back pain on a regular basis knows firsthand just how debilitating it can be.  Lower back pain can be caused by a multitude of factors such as injury, muscle spasm, degenerating discs and joints, excess weight, improper body mechanics and even stress.  Determining the cause of your back pain is the key to preventing and managing low back pain and related radiating leg pain (commonly known as sciatica). 

Fortunately, there are some tried and true solutions for low back pain as well as recent advancements that can help you be free of lower back and neck pain for good.  There are many holistic and alternative treatments available today that are extremely effective for certain types of back pain, especially those caused by muscle spasms and poor biomechanics.  Take time to research and explore alternative health care systems such as Chiropractic, Massage therapy and bodywork, Assisted stretching, physical therapy, Yoga, Stress reduction techniques and herbal solutions. 

If you suffer from chronic back pain, keep the following facts in mind:  The human body was designed to walk or run for miles, not sit in chairs for prolonged periods of time. While sitting, there is more weight bearing pressure on the discs in your lower back than there is when standing or walking. When your body is in a reclining position, however, the weight bearing pressure is distributed more evenly throughout the spine.

Sitting is an inevitable part of today’s lifestyle. There are some things you can do, however, to lessen the detrimental effects of prolonged sitting. While driving in a car or sitting for extended periods of time, be sure to maintain the lumbar curve of the spine by placing a pillow or lumbar support behind your back.

When driving, sit fairly close to the wheel with your knees bent. On long trips take some time to get out of the car and walk around, since it is much better to spend a few minutes stretching, than to spend weeks or months suffering with back pain or sciatica.

When sitting at a desk or at home, try to avoid slouching. Instead, sit straight and keep your feet flat on the floor whenever possible. Try to stand up and walk around as often as you can, even if it is only for a few minutes. The more you sit, the more you should walk to help counteract the negative effects of immobility and weight bearing pressure on your spinal column and lumbar discs.

It is extremely important to listen to your body and know your back’s limits.  The key word is prevention.  The old adage “an ounce of prevention is worth a pound of cure” truly relates to the process of preventing and eliminating low back pain for good.  

Back Pain Do's and Don'ts

DON’T:  Lock out your knee joints when bending forward, stretching, or exercising. Locking out your legs increases pressure in the discs of the lower spine and stresses the sciatic nerve running down the back of your leg.

DO:  Perform your lower back stretches on a consistent basis, even when you are pain free.  Regular stretching increases range of motion and prevents problems in the future.

DON’T: Sit with a wallet in your back pocket.  A thick wallet acts as a wedge, twisting the pelvis, often resulting in pain and dysfunction over time.

DO:  Get up from your desk and move around as often as possible at work.  Also when driving on long trips, get out of the car, walk around, and stretch whenever you have the opportunity.

DON’T:  Keep your feet planted when lifting and moving objects from one area to another.  In addition, be aware of the fact that while wearing a back support, you may feel a false sense of security and lift more weight than you really should.   

DO:  Use your legs when lifting.  Position the object you are lifting as close to your body as possible without leaning forward.  Take small steps rather than twisting your torso when transferring objects from one area to another.

DON’T:  Cross your legs for extended periods.  Not only does this position decrease blood flow to the lower extremities, but it also can cause imbalance in the pelvis and strain the sciatic nerve.

DO:  Traction your lower spine by letting your legs hang down while in the deep end of a pool, using a noodle or raft to support your upper body.  If you have access to a chin up bar, hang from it while allowing the weight of your body to gently traction your lower back muscles.

Helpful Back Pain Products

In my personal experience, there are a number of safe, effective, and inexpensive products that can help relieve low back pain for most individuals in addition to physician supervised treatment if needed.  When these products are used in conjunction with each other, there is a much greater chance of achieving the desired result of relaxing and decreasing muscle spasms and trigger points that can lead to back pain.

The application of moist heat has been a proven and effective therapy for back pain for many years. Moist heat can help reduce stiffness as well as pain.  Considering all of the frightening headlines concerning prescription medications in today’s world, it’s comforting to know that there are safe and natural alternatives to pain relief that have been tried and tested without negative side effects.  Be sure to follow the directions enclosed and do not exceed recommended usage, since you can get too much of a good thing.

Most people who experience low back pain also have tight muscles, knots or spasms in the muscles of the back and hip area.  These spasms contribute to a cycle of pain that can often be relieved by applying specific pressure to the trigger points in the back and spine areas.  The Original Backnobber II offered is my favorite for releasing painful trigger points and applying gentle acupressure to various points throughout the body.  The Backnobber Trigger point therapy tool comes with a fully illustrated, 35 page User Guide which discusses trigger points and trigger point therapy and describes with pictures how to use this simple, effective tool.  Built in locking device allows tool to be taken apart and nested for easy storage and travel.

For those who sit frequently, a mobile Massaging Back Cushion can really make a difference.  It combines a high quality orthopedic cushion with the soothing effects of massage directly to the lower back region and can be used anywhere, at any time.  The massaging action helps break up painful muscle spasms and tight knots in the back as it supports and positions the lumbar spine in an optimal position for relieving pressure and stress on the discs.

Another powerful all natural Pain Reliever known as Sombra can be used in conjunction with the mobile massaging back cushion. The natural ingredients in Sombra are the best I’ve found over the years and I’ve tried just about every natural topical product on the market.  The roll on design is great for your away from home needs and eliminates the need to wash your hands after application.  I’m always excited about a product that reduces back pain without being invasive to the body and is made with all natural, high quality ingredients.