Medical professionals reveal effective strategies for alleviating lower back discomfort
Loosening the Grip of Lower Back Pain
In the United States, lower back pain is a leading cause for doctor visits, but traditional medicine has been misguided in its treatment approach. The reason? Medications, once the go-to treatment, haven't been effective in tackling the issue. This was confirmed by new guidelines proposed by The American College of Physicians (ACP), who, much like holistic wellness advocates, argue that drugs should be a last resort.
So, what's the alternative? Time-tested natural treatments for lower back pain that holistic health practitioners like me have been using for years.
Easing the Pain of Lower Back Issues Worldwide
In 2013, The Lancet published a study titled "The Global Burden of Disease Study 2010." The research detailed the global prevalence of major diseases, injuries, and health risk factors. The Annals of the Rheumatic Diseases later reviewed and analyzed the Global Burden data, revealing that worldwide, low back pain (LBP) is the leading cause of disability and ranks sixth in terms of overall disability burden. The study concluded:
"LBP causes more global disability than any other condition. With the aging population, there is an urgent need for further research to better understand LBP across different settings."
With drugs now taking a backseat, effective natural solutions for low back pain relief are finally moving into the spotlight. This is a significant shift, as these treatments, often dismissed by the medical establishment, will now be recommended as the initial self-care options for patients and practitioners alike.
The ACP based their new guidelines after reviewing randomized, controlled trials and systematic reviews published through April 2015 regarding non-invasive drug therapies and non-drug treatments for lower back pain. The treatment outcomes were based on reduction, elimination, or improvement of low back pain and low back function, which in turn led to a decrease in disability and the ability to resume work and daily activities.
As recent clinical guidelines, the ACP offers the following 3 recommendations.
First Recommendation: For the best results in acute and sub-acute lower back pain, treatment should include heat, massage, and acupuncture.
Second Recommendation: Patients suffering from chronic lower back pain should initially opt for a multidimensional natural approach involving exercise, acupuncture, mindfulness-based stress reduction, tai chi, yoga, motor control exercise, progressive relaxation, biofeedback, and other similar therapy modalities.
Third Recommendation: For those dealing with chronic lower back pain who haven't found relief with the aforementioned options, clinicians and patients should consider pharmacologic treatment with nonsteroidal anti-inflammatory drugs as first-line therapy, or tramadol or duloxetine as second-line therapy. Clinicians should only consider opioids as a last resort, after discussing the known risks and benefits with patients. This third recommendation is considered a "weak recommendation" by the ACP.
Embracing Holistic Wellness
If you've read my articles, you know that I am a proponent of holistic wellness, particularly when it comes to pain relief. This encompasses self-care strategies and therapies in the realm of natural modalities. Let's delve into some areas you can focus on to help alleviate, resolve, and prevent lower back pain.
Mind-Body Connection: The mind plays a significant role in how the body reacts to external stressors originating from work, relationships, money, family, and more, all of which can result in muscle tension, trigger points, reduced range of motion, decreased oxygen and nutrient flow, and the onset of pain. Many don't realize that psychological stress, emotional upset, repressed anger, and rage can all manifest physically in the body, often leading to chronic pain issues even ruining lives. You can learn more about this and its solutions in my 3-step plan for sustained pain relief.
Meditation for Stress Relief: One of the primary causes of lower back pain is stress and emotional distress. One of the best ways to alleviate stress is mindfulness meditation. Recent research from Harvard demonstrates that regular meditation for as little as eight weeks can induce beneficial physiological changes in the brain's gray matter, which contains regions of the brain responsible for sensory perception, muscle control, memory, emotions, auditory functions, decision-making, and self-control. In other words, this provides compelling evidence of the power of meditation to positively impact virtually every aspect of your wellbeing. You can read more about meditation and how to do it here.
Exercise: Exercise is a fantastic way to reduce lower back pain in several ways. First, it increases respiration and encourages the movement of feel-good hormones throughout the body. It also helps eliminate toxins from the body and strengthens muscles.
Stretching: If you wake up with tight or painful low back and neck, or if poor work posture leads to discomfort during the day, stretching exercises can be very helpful.
Yoga and Tai Chi: These practices combine gentle movements with deep breathing and meditation to improve flexibility, balance, and reduce stress. Both yoga and tai chi offer a variety of poses that can help loosen the lower back and hips, promoting a flexible spine. Have a look at these resources:
- 6 Yoga Postures for a Strong Back and Supple Spine
- Yoga Sun Salutation
- Yoga for Legs and Digestive Health
A more mindful approach to lower back pain, bringing it into the realm of self-treatment and natural solutions, offers harmless treatment options. And, like the ACP study demonstrates, non-drug therapies should be your first choice when managing lower back pain.
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- The global burden of disease study in 2010 revealed that worldwide, low back pain is the leading cause of disability and ranks sixth in terms of overall disability burden.
- Addressing chronic lower back pain requires a multidimensional natural approach for effective relief.
- Mindfulness-based stress reduction, tai chi, yoga, and progressive relaxation are among the therapy modalities that can be beneficial for chronic lower back pain.
- Meditation, specifically mindfulness meditation, can alleviate stress and induce physiological changes in the brain, improving various aspects of wellbeing.
- Exercise and stretching can help reduce lower back pain, increase respiration, and strengthen muscles.
- A flexible and strong spine can be achieved through yoga and tai chi practices, which combine gentle movements with deep breathing and meditation.
- CBD, a natural compound from the cannabis plant, is gaining popularity as an alternative treatment for chronic pain, including lower back pain.
- A balanced diet, focused on healthy cooking, is essential for maintaining cardiovascular health, overall wellness, and weight management.
- Skin care routines, designed for sensitive skin, can provide relief from painful conditions, reducing inflammation and promoting healing.
- Cultivating mental health is crucial for managing stress and improving emotional wellbeing, which in turn can reduce the risk of chronic conditions and pain.
- Family dynamics, nurtured through open communication, emotional support, and conflict resolution strategies, can contribute to a healthier lifestyle and pain management.
- Encouraging sustainable living practices, such as recycling, conserving energy, and growing your own fruits and vegetables, can promote overall wellness and reduce stress levels.
- Mindfulness, a practice of focusing on the present moment, can facilitate personal growth, strengthen relationships, and promote career development by enhancing focus and productivity.
- Education and self-development, in the form of product reviews, goal setting, and skills training, can empower individuals to make informed decisions and improve their quality of life.
- Seeking a professional's guidance on Medicare options and understanding the benefits and coverage can help manage healthcare costs and ensure proper care for chronic conditions like chronic kidney disease, cancer, and cardiovascular disease.
- Self-compassion, cultivated through mindfulness and gratitude practices, can lead to better self-care and a more fulfilling lifestyle, ultimately reducing the impact of chronic pain on mental health and overall wellbeing.
- Incorporating various self-care strategies and natural solutions, such as essential oils, massage, and acupuncture, can support holistic wellness and aid in the relief and management of lower back pain.
