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BACK PAIN?NO MORE.7 Simple Tips to Help Relieve Your Back Pain

Table of ContentsDo you ever wonder why you experience back pain? ........................... 1

Back Pain Treatments ....................................................................... 3

1. Massage Therapy ...................................................................................3

2. Cold Pack / Heating Pad .......................................................................4

3. Hot Bath .................................................................................................. 5

4. Over-the-counter Medications ...............................................................5

5. Acupuncture ...........................................................................................6

6. Yoga ........................................................................................................ 6

7. Stretching ............................................................................................... 9

8. Surgery ..................................................................................................16

Conclusion ..................................................................................... 17

References..................................................................................... 19

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Do you ever wonder why you experience back pain?

If so, you should know there are many contributing factors related to back problems. Back pain is one of the main reasons people visit the doctor.

According to the American Chiropractic Association, “as much as 80% of the population will experience a back problem at some time in their lives.” The ACA also states that “Americans spend at least $50 billion each year on back pain—and that’s just for the more easily identified costs.”

Regarding back pain, you may experience it in four sections—the lower back, tailbone, upper back, and neck area. Even though neck, upper

back, and tailbone pain are common, “low back pain is the single leading cause of disability worldwide,” according to the Global

Burden of Disease 2010.

Although most back pain is mild, certain types of back pain can be excruciating. And if you’re lucky, your back pain will

come and go. But if you’re one of the 100,000 million unlucky people in the US1, you experience and deal with chronic back pain on a

day-to-day basis.

Back pain can originate from one spot in your back and radiate to other parts in a matter of minutes. In fact, some people even experience back pain that radiates to the other parts of the body such as the legs, feet, arms, and in rare instances, the head.

Understanding the source or the cause of back pain is crucial to get relief and will also help prevent it from happening again.

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"As much as 80% of the population will experience a back problem at some time in their lives."

One of the more common causes of back pain is straining the lumbar muscle. A lumbar muscle strain may be the result of improper posture,

constantly carrying things that are too heavy, weight gain, and much more. The good thing about this type of back pain is that it

usually subsides in time. In fact, the longest time that you may need to tolerate it would be around a week or two.

Another common cause of lumbar pain is prolonged sitting. If you’re like the average American, you work at a desk. In a typical working week, you may spend, on average, 5 hours

and 41 minutes per day sitting at your desk2. Prolonged sitting at your desk is not only bad for your physical health

but potentially your mental well-being.

In a study conducted at Penn State Sports Medicine, the results suggest that prolonged sitting of as little as four hours may be a factor

in increasing pressures of the L4-5 disc. The static seating position has been shown to lead to an increase in intra-discal pressure. The increased pressures have been shown to lead to disc bulges, protrusions, and possible herniations3.

If you are one of these people and you’re not conscious of your posture, you’ll more than likely feel pain not only in your lower back, but you'll feel it in your upper back, tailbone, neck, or all four regions simultaneously. Take note of your areas of pain so you can focus on correcting your posture to prevent long-term back issues.

“Posture is the key,” says Mary Ann Wilmarth, chief of physical therapy at Harvard University Health Services. “If your spine is not balanced, you will inevitably have problems in your back, your neck, your shoulders, and even your joints.”

Continue reading to see the 7 simple treatments to help relieve your back pain...

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Back Pain Treatments

Back pain is something that many people like yourself experience. You’re probably experiencing the pain and discomfort right now.

The good news is, in most cases, you can relieve your back pain by applying specific treatments. Lucky for you, there are many options available. The best way to begin treatment is to identify the cause, location, and severity of the pain. If proper treatment is not applied early for mild back pain, your pain can develop into something more serious.

For non-serious cases of back pain, the following are 7 simple treatments that are known to provide back pain relief:

1. Massage Therapy

Another back pain treatment option is massage therapy. Such a treatment require you to visit a clinic where a licensed massage

therapist will administer treatment.

Studies of the benefits of massage demonstrate that it's an effective treatment for reducing stress, pain, and muscle tension. While more research is needed to confirm the benefits of massage, some studies have found massage

may also be helpful for (Mayo Clinic, 2015):

• Anxiety

• Digestive disorders

• Fibromyalgia

• Headaches

• Insomnia related to stress

• Myofascial pain syndrome

• Soft tissue strains or injuries

• Sports injuries

• Temporomandibular joint pain

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Although massage therapy comes with a price, many people still choose this option since it offers many health benefits. In some cases, if money is an issue, your health insurance may assist in paying for your treatments.

Ask your doctor or someone else you trust for a recommendation. Most states regulate massage therapists through licensing, registration or certification requirements.

Don’t be afraid to ask a potential massage therapist such questions as:

• Are you licensed, certified or registered?

• What is your training and experience?

• How many massage therapy sessions do you think I’ll need?

• What’s the cost, and is it covered by health insurance?

2. Cold Pack / Heating Pad

Heat or cold, how do you know which one to choose?

According to doctor Katie Rizzone, assistant professor of orthopaedics and rehabilitation at the University of Rochester Medical Center, “there are a few definitive times to pick one over the other.” (“Should You Treat Pain

With Ice or Heat?”, 2016)

If you’re experiencing neck pain due to an inflamed nerve, Rizzone recommends using ice. The cold reduces blood flow which reduces swelling and pain.

If you’re experiencing a back muscle injury, you should apply heat. “The back is a complex, interconnected machine,” Rizzone says, “and if one layer gets irritated, the layers above and below do too. As such, heat allows muscle fibers to glide over each other more smoothly.”

“Heat reduces pain,” she says. “Not because your muscles are relaxing, but because heat facilitates greater movement.”

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3. Hot Bath

Heat therapy application in the form of a hot bath can help provide lower back pain relief through several mechanisms (Mooney, 2003).Heat therapy dilates the blood vessels of the muscles surrounding the lumbar spine. This process increases the flow of oxygen and nutrients to

the muscles and helps heal the damaged tissue (Mooney, 2003).

Heat stimulates the sensory receptors in the skin which means applying heat to the lower back will decrease the

transmission of pain signals to the brain and partially relieve the discomfort (Mooney, 2003).

Heat application facilitates stretching the soft tissues around the spine, including muscles, connective tissue,

and adhesions. Consequently, with heat therapy, there will be a decrease in stiffness as well as injury, with an increase

in flexibility and overall feeling of comfort. Flexibility is very important for a healthy back (Mooney, 2003).

4. Over-the-counter Medications

Over-the-counter nonsteroidal anti-inflammatory drug (NSAID) pain relievers such as ibuprofen, naproxen, and aspirin are among the most commonly recommended back pain relief medications by doctors today.

Tylenol (acetaminophen), while not a non-steroidal anti-inflammatory drug, is also a common over-the-counter pain reliever used to treat back pain (Shaw, 2011).

These anti-inflammatory drugs control stiffness, pain, and swelling. “These are considered milder analgesics, and would be the first tier of treatment,” says Jae Jung, MD, assistant professor in the department of orthopaedics at the David Geffen School of Medicine at the University of California-Los Angeles (Shaw, 2011).

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5. Acupuncture

Acupuncture has become a popular alternative cure for a number of health conditions, especially back pain. According to the National Center for Complementary and Integrative Health (NCCIH), “results from a number of studies suggest that acupuncture may help ease chronic low back pain and neck pain. It also may help reduce the frequency of tension headaches and prevent migraine

headaches.”4

Acupuncture points stimulate the nervous system to release chemicals in the muscles, spinal cord, and brain,

including endorphins, encephalin (a type of endorphin), and other neurochemicals (Heuschkel, 2017).

These natural chemicals may either change the pain experience or trigger the release of other chemicals and hormones that influence the body’s own internal regulating system (Heuschkel, 2017). This can bring about a normalizing effect on neuroendocrine (nerve and hormone) function (Heuschkel, 2017).

The improved energy and biochemical balance produced by acupuncture results in stimulating the body’s natural healing abilities and in promoting physical and emotional well-being.5

6. Yoga

Yoga is not only a form of mind-body exercise, it’s a great way to help alleviate back pain.

A review by the Cochrane Complementary Medicine at the Center for Integrative Medicine at the University of Maryland, published in the Cochrane Library, suggests yoga may lead to a small reduction in pain in people with chronic non-specific lower back pain over the short-term (Rushlau, 2017).

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The research team also found limited evidence that compared with not doing any physical exercise, yoga can lead to some improvement in back function after six months and a small reduction in pain after three months (Rushlau, 2017).

In 2005, an Australian Dru yoga survey showed over 84% of practitioners experienced a decrease in back pain with 44%

experiencing a major improvement. Up to 90% of those participants also noticed greater flexibility of the joints and spine as well as increased levels of strength—all important factors in ongoing back care (The WellBeing Team).

Yoga helps alleviate back pain by stretching and strengthening the muscles in the back. However, the

effectiveness of yoga to treat back pain will depend on the yoga style.

For instance, in Dru yoga, the individual often holds gentle poses for only short periods of time. For minor back issues, hot yoga may be

beneficial due to the excess heat and the longer duration of poses.

UK physiotherapist and Dru yoga consultant Ruth Boaler tells us seven reasons why yoga is good for our backs (The following 7 reasons to do yoga via

How Yoga Can Relieve Your Back Pain):

1. Neutral Pelvis — By far, the most common cause of back pain is poor posture. When the body is properly aligned, the pelvis is in a neutral position and the spine retains its natural curves. Yoga postures that encourage correct posture are Tadasana, Cat, and the Dru Chair of the Heart.

2. Segmental Stiffness — The spine stiffens and compresses from inactivity such as sitting for long periods. The intervertebral discs lose water and joints tighten up. Yoga opens and decompresses these squashed intervertebral discs especially in the lower back. Some people with back pain instinctively squat as this position fans out those discs. Lying down in Savasana also decompresses the spine.

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3. Extension/Flexion of the Spine — Forward bends and back bends decompress the spine and when alternated are the most efficient movement to hydrate discs. The backward bending asanas (postures), in particular, commonly correct any distortion or bulging in the intervertebral discs and can often ease related symptoms such

as sciatica.

4. Importantly, daily flexion/extension delivers nutrition to the discs, which rely on movement for their health. Back bends are of particular importance because of our tendency to sit and lean forward, such as when we are sitting at desks. Try Sun Salutes, Cobra, Sphinx, and Dru Energy Block Release Sequence (EBR1).

5. Core Stability — Core stability is created by a cylinder of deep postural muscles (the diaphragm, pelvic floor, transversus

abdominus, lumbar multifidus and psoas major) that stabilize and support the body keeping your natural curves and posture. If

these are working inefficiently, then other muscles can get short and tight causing misalignments and perpetuating back problems. Every yoga pose, especially standing and balancing asanas, can be done with core awareness. Experiment with Cat, Locust, Cobra, or the Dru flowing triangle, which has a strong emphasis on spinal control.

6. The Mobility of Nervous Tissue — Back health is dependent upon neural mobility, and many yoga asanas take the nerves to their fully lengthened positions. For example, forward bends performed with the legs straight lengthen the sciatic nerves. Other good postures for this are Maltese Cross and Plough.

7. Stress Relief — Breath work, relaxation, and meditation help to release stress and tension that may accumulate in the back. Stress can play a significant role in back pain. By focusing the mind inward, the body receives messages signaling it's safe and secure. The body can then relax and achieve a greater sense of wellbeing and stillness which, in turn, improves our ability to deal with the symptoms and causes of back pain. Treat yourself with a five-minute progressive muscle relaxation now.

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8. The Healing Koshas — Some forms of yoga like Dru yoga consciously engage all the layers of being (the koshas). While doing the physical movements of the asanas and the breath work, affirmations and visualizations invoke positive mental and emotional states. By involving all layers of being, you activate the prana, or life-force, in your body, balance your emotions, positively transform your thoughts, and create profound stillness. This profound stillness can help significantly with healing back pain.

7. Stretching

It’s important to stretch for overall health, but more importantly, it’s imperative to stretch if you’re dealing with back pain.

What are the benefits?

Stretching improves muscular development, increases your range of motion, reduces injury, warms up the muscles, encourages blood flow, and ultimately improves

your posture.

The great thing about stretching is it can be done anywhere at anytime. Whether you’re at the grocery store, office, the park,

or the airport, stretching is something you can perform anytime you feel the need to loosen up.

If you have ongoing back pain, you may find that it takes weeks or months of stretching and performing back exercises to mobilize the spine and soft tissues. Before you know it, you’ll find sustained relief and increased motion.

Here is a list of 8 stretches to help with back pain:

1.  Standing Side Stretch - The standing side stretch stretches the hips and hamstrings, lengthens the spine, relaxes the shoulders and neck, stimulates digestive organs, and improves the sense of balance.

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To perform the stretch:

•  Stand with your feet a little wider than shoulder-width apart.

•  Extend one arm over your head, deeply inhale and slowly lean to the opposite side. Make sure your chest is up, the neck is naturally in line with the curve or your spine, and your raised arm is in line with your ear. Avoid twisting your torso.

•  Hold for 10-20 seconds. Slowly return to the starting position and repeat for the other side.

2. Standing Quadriceps Stretch - The standing quadriceps stretch stretches your quadriceps, hip flexors, and lower abdomen; prevents forward pelvic tilt and the over-arching of your lower back; prevents the shortening of the lower back muscles, reduces inflammation, and increases stability in the knee.

To perform the stretch:

•  Stand on one leg and pull your foot up and behind your glute using the hand opposite the leg on which you’re standing. If you lose balance, you may hold onto the back of a chair or wall for stability.

•  Keep your knees together and push your hips forward to increase the stretch.

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•  Hold for 10-20 seconds. Slowly lower your leg and repeat for the other side.

3. Supine Hamstring Stretch - This stretch loosens your hips, glutes, and hamstrings; conditions and stretches the muscles and connective tissue of your spine; improves your spinal alignment, flexibility, and movement; helps maintain an upright posture, and protects you from rounded back and forward pelvic tilt.

To perform the stretch:

• Lie on your back with both legs extended.

• Bend your left knee 90 degrees.

• Grab your upper left shin with both hands and slowly pull the knee closer to your chest. Keep your lower back and buttocks in contact with the floor at all times.

• Don’t force the stretch. Let gravity do the work for you.

• Hold for 10-20 seconds. Slowly lower your leg to the starting position and repeat for the other side.

4. Supine Spinal Twist - The supine spinal twist stretches the spinal rotator muscles, releases and loosens the lower back, opens tight shoulders, improves posture, improves digestion, and detoxes organs.

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To perform the stretch:

• Lie on your back and bring your knees to your chest.

• Hug the right knee while extending the left leg.

• Extend your right arm out along the floor at shoulder height with your palm facing down.

• With your left hand, gently draw the right knee across your body.

• Shift your hips to the right and bring you right knee closer to the floor on your left side.

• Turn your head to the right while keeping your shoulder blades pressed toward the floor and away from your ears.

• Allow gravity to drop your knee closer to the floor.

• Hold for 10-20 seconds. Slowly twist back to the starting position and repeat for the other side.

5. Single-Leg Hamstring Stretch - The single-leg hamstring stretch stretches your hips, glutes, and hamstrings; conditions and stretches the muscles and connective tissue of your spine; improves your spinal alignment, flexibility, and movement; helps maintain an upright posture, and protects you from rounded back and forward pelvic tilt.

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To perform the stretch:

• Sit on the floor with both legs extended in front of you.

• Bend your right knee. Position the bottom of your foot on the inside of your left thigh.

• Slowly scoot your buttocks back and lift your chest to maintain proper pelvic alignment.

• Begin rotating your trunk toward the extended leg.

• Slowly bend forward reaching for your foot. It’s okay if you can’t touch your foot right away.

• Try and maintain a straight back as you lean forward to maximize the stretch.

• Hold for 10-20 seconds. Slowly return to the starting position and repeat for the other side.

6. Pigeon Pose - The pigeon pose stretches the thighs, groin, abdomen, and back; lengthens and strengthens the piriformis; opens up and stretches stiff hips, and stimulates the gastrointestinal tract.

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To perform the stretch:

• Start on your hands and knees. Bring your right knee forward until your knee is even with your hands. The right knee should be in-line with the ankle while the foot stays flexed.

• Slowly slide your left leg back and straighten the knee. Try to touch your left thigh to the floor. Keep your hips facing forward and shift your weight so your right glute is resting on the floor.

• Slide your hands back and lengthen your torso. Raise your chest to lengthen your spine further.

• Hold for 10-20 seconds. While using your hands for support, slowly bring your left knee forward into the starting position and switch to the other side.

7. Longsit Piriformis Stretch - The longsit piriformis stretch stretches and improves hip and glute flexibility, stretches the spinal rotator muscles, lengthens and strengthens the piriformis, and relieves sciatic nerve pain.

To perform the stretch:

• Sit on the floor with both legs extended in front of you.

• Slowly scoot your buttocks back and lift your chest to maintain proper pelvic alignment.

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• Raise your right leg, bend at the knee and cross your right ankle over your left knee.

• Slowly twist to the right. Place your right hand on the floor behind you for stability. Rest your left elbow on your right knee and gently push.

• Hold for 10-20 seconds. Slowly return to the starting position and repeat for the other side.

8. Cat Pose - The cat pose improves posture and balance, strengthens and stretches the spine and neck; stretches the hips, abdomen and back; increases coordination, and massages and stimulates organs in the belly.

To perform the stretch:

• Start on your hands and knees making sure to keep your back straight. Your arms should be perpendicular to the floor, hands directly under your shoulders; your knees hip-width apart.

• Look straight ahead and inhale. As you inhale, raise your chin and tilt your head back. Push your navel towards the floor and lift your tailbone while compressing your buttocks.

• After a few long, deep breaths, exhale and drop your chin to your chest. Arch your back up as much as you can and relax the buttocks.

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• Hold this for a few deep breaths and return to the starting position.

• Repeat 5-10 times.

8. Surgery

You're back pain may be at a point to where the 7 previous methods don't provide any relief. If this is the case, your doctor may recommend surgery.

The three most common types of back surgeries are the following :

1. Spinal Fusion - This is the most common surgery for back pain. When someone is suffering from back pain, it’s typically triggered when the joint is in motion. During a spinal fusion procedure, the surgeon will fuse bones of the spine, or vertebrae, together to stop the movement from occurring. When the vertebrae are fused, the joint can’t move, and the

pain is alleviated (Premier Orthopaedics, 2015).

While this method is effective in reducing pain, fusing multiple areas of the spine is not possible. The spine provides motion

to the body, so if many vertebrae are fused together, the limited movement will be a problem and could even lead to additional pain (Premier Orthopaedics, 2015).

2. Laminectomy - During a laminectomy, the surgeon will remove the lamina, which is a part of the bone that makes up the vertebrae in your spine. Removing bone spurs or ligaments in the back may also happen during this procedure. The removal of these bone spurs or ligaments eliminates pressure on the spinal nerve. In turn, the patient no longer has to deal with pain or weakness (Premier

Orthopaedics, 2015). In some cases, the removal of a significant portion of bone is necessary which can cause instability of the spine. When this happens, a spinal fusion may be the best option. This surgery is ideal for patients who are dealing with severe,

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chronic pain or loss of function due to bone spurs. Results typically last for years although it's possible for bone spurs to return.

3. Discectomy - If you’re dealing with a herniated disc, you may be eligible for a discectomy. The discs in the spine act as shock absorbers and provide cushioning between the vertebrae. However, when one of these discs slips out of place or bulges and becomes herniated, it can put intense pressure on the spinal nerve and cause back pain. To treat this pain, a surgeon will remove all or part of the disc. Due to the removal of most of the disc, there is little chance that a herniated disc will occur again in this location.

Conclusion

Back pain is a problem that not only causes pain, but it's also inconvenient for most of your daily activities will come to a complete halt. Nonetheless, if you are currently suffering from back pain, don't be disheartened as there

are many treatments available which you can explore to alleviate the pain.

Other than taking steps to alleviate pain, there are also simple things you can do to help prevent back pain from reoccurring. You

can implement changes to your daily life such as sleeping on a firm mattress, wearing low-heeled shoes, removing your wallet from your back pocket when sitting, minding your posture when you're sitting or walking, and if you carry a backpack, use both straps instead of one to avoid imbalances. Also, keep your back straight and bend at the knees when lifting heavy objects.

Furthermore, a healthy diet with proper calcium intake and other essential minerals will also ensure healthy bone formation. Adequate nutrition will help prevent the occurrence of problems that can cause back pain.

By applying these small changes and utilizing the various options listed above, you can expect your back to benefit significantly. It's time you take control of your life and get back to doing the things you love.

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References1 The National Academies Press. (2011).Relieving Pain in America, A Blueprint for Transforming Prevention, Care, Education and Research. Institute of Medicine Report from the Committee on Advancing Pain Research, Care, and Education. Retrieved from http://books.nap.edu/openbook.php?record_id=13172&page=1.

2 British Psychological Society (BPS). (2012, January 15). Office workers spend too much time at their desks, experts say. ScienceDaily. Retrieved from https://www.sciencedaily.com/releases/2012/01/120113210203.htm.

3 Gregory G. Billy, MD; Susan K. Lemieux, PhD; Mosuk X. Chow, PhD. (2014, September; 6(9): 790–795). Lumbar Disc Changes Associated with Prolonged Sitting. NCBI. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4152382/#__articleidm140404067093840aff-info

Jeff Vrabel. (2016, November). Should You Treat Pain with Ice or Heat. GQ. Retrieved from https://www.gq.com/story/should-you-treat-pain-with-ice-or-heat.

Vert Mooney, MD. (2003, March). Benefits of Heat Therapy for Lower Back Pain. Spine Health. Retrieved from https://www.spine-health.com/treatment/heat-therapy-cold-therapy/benefits-heat-therapy-lower-back-pain.

Gina Shaw. (2011). Medications for Low Back Pain. WebMD. Retrieved from https://www.webmd.com/back-pain/features/medication#1.

Katherine Rushlau. (2017, February). Yoga could reduce chronic lower back pain. Integrative Practitioner. Retrieved from https://www.integrativepractitioner.com/whats-new/all-news/yoga-reduce-chronic-back-pain/.

The WellBeing Team. (2017, January). How Yoga Can Relieve Your Back Pain. WellBeing. Retrieved from https://www.wellbeing.com.au/body/yoga/how-yoga-can-relieve-your-back-pain.html.

Nicole Heuschkel, LAc. (2017, February). Is Acupuncture Effective to Help or Reduce Back Pain, and is it Safe? SpineUniverse. Retrieved from https://www.spineuniverse.com/treatments/alternative/acupuncture/acupuncture-effective-help-or-reduce-back-pain-safe.

4 National Center for Complementary and Integrative Health (NCCIH) (2016, January). Acupuncture: In depth. Retrived from https://nccih.nih.gov/health/acupuncture/introduction.

5 Zou G, Yi QC, Wu SX, Lu YX, Wang FS, Yu YG, et al. (1980;23(9):1197-1207). Enkephalin involvement in acupuncture analgesia-radioimmunoassay. Sci Sin. Abstract. http://www.ncbi.nlm.nih.gov/pubmed/7455665.

Mayo Clinic Staff. (2015, December). Massage: Get in touch with its many benefits. Mayo Clinic. Retrieved from http://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/massage/art-20045743?pg=1.

Mayo Clinic Staff. (2015, December). Massage: Get in touch with its many benefits. Mayo Clinic. Retrieved from http://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/massage/art-20045743?pg=1.

Premier Orthopaedics (2015, April). Three Main Types of Back Surgery. Premier Orthopaedics. Retrieved from http://www.premierortho.com/back-surgery/three-main-types-back-surgery/.

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Back Pain? No More.

Publisher: ModomaAddress 4944 Preston Rd.

Frisco, TX 75034United States

Telephone: 469.304.3443Website: modoma.com

This eBook may be freely distributed in its entirety. No part of this eBook may be altered.

The information presented in this guide is intended as an educational resource and is not intended

as a substitute for proper medical advice. Please consult your physician, physical therapist or

sports coach before performing any of the stretches described in this guide, particularly if you are

pregnant, elderly or have any chronic or recurring muscle or joint pain. Discontinue any stretch that

causes pain or severe discomfort and consult a medical expert immediately.