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Five Ways To Reduce Back Pain Without Drugs Or Surgery
Very few people escape the wrath of some form of back pain. And the statistics are real. Currently, one in two adults suffers from back pain. And unfortunately, the cards are stacked against you with a 4 in 5 chance that you’ll experience back pain at some point in your life.
Back pain is a big problem. I have seen how patients suffer from it. I heard stories of missed work and lost wages. I know the consequences of back pain – physically, financially and emotionally.
I saw a patient the other day who was at her wit’s end. She asked me about the surgery, but I reserve this option only when the back is badly injured. I suggested that she explore other safer, cheaper, and more effective options for treating back pain.
Today I want to share with you five pain relief strategies that I have seen work successfully in my practice.
#1 Visit your chiropractor: Many people, especially physicians in my profession, question the value and safety of chiropractors. But, according to research reviewed by Orthopedics Today, chiropractic medicine has a high level of patient satisfaction and a low risk of side effects. Often times, back pain can stem from misalignment of the spine. A chiropractor can help you regain your mobility and reduce your pain. I offer a word of caution when looking for a chiropractor – choose one who recommends stretching to prevent a recurrence of the condition.
#2 Make stretching part of your daily routine:Regular, gentle stretching can help prevent injury and may offer some pain relief throughout the day. If you have a yoga center near you, I suggest this form of exercise as a great way to help stretch your back muscles. Otherwise, here is a good and easy stretching exercise to relieve and in some cases eliminate back pain!
For the lower back, I recommend lying flat on the floor on your back. Bend one leg at the knee so that your foot is flat on the floor. Extend the opposite arm out to the side, letting it rest on the floor. Look in the direction of your arm. Gently let your lifted leg fall onto your right leg. Do not force the stretch beyond the point of comfort. Hold the stretch for four deep breaths.
For your upper back, sit in a chair and give yourself a hug. To do this, grab your opposite shoulder with each hand. Hold your shoulders, look down. Again, hold the stretch for four deep breaths. When you do this, one arm will be above the other. Once you’ve completed the stretch, switch positions so your other arm is on top and repeat the stretch.
Ask your chiropractor or orthopedic surgeon for additional stretches.
#3 Take a vitamin B complex:People with healthy vitamin B levels are less likely to experience chronic pain. Different types of B vitamins relieve pain in different ways. If you have persistent back pain, adding a B vitamin complex may help reduce your symptoms.
#4 Take an omega-3 supplement:Omega-3 fatty acids have proven anti-inflammatory properties and can play an important role in pain management. They are also good for your heart and will give your mood a boost, so you have nothing to lose by trying this supplement.
#5: Take melatonin before bed:There are a number of studies that show that taking melatonin before going to sleep at night can reduce pain from a number of things. An animal study suggests that melatonin may not only relieve back pain, but also support healthy tissues in the spine.
These 5 back pain remedies are safe with no dangerous side effects. Wouldn’t it be great if you could avoid dangerous surgeries and expensive drugs? Try them and see if you find relief.
Mark Bromson MD
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