If you deal with back pain, you know it can make you feel miserable. Whether it’s chronic low back pain or spasms, an aching neck, or sciatic nerve pain shooting down your legs, back pain can prevent you from participating in work and your favorite activities.
Not surprisingly, back pain is quite common. According to data, 80% of people deal with some type of back pain during their lives. Low back pain in particular is responsible for 2.6 million visits to the emergency room each year and is the leading cause of disability worldwide.
Fortunately, there are many alternative treatments for back pain, many of which are easy to do at home and affordable, with no doctor’s prescription necessary. These are some of my favorite holistic options for reducing low back pain.
Avoid long term static posture
Many people have sedentary jobs these days. We are stuck sitting at a desk, oftentimes behind a computer, for 8+ hours a day. This is not good for our bodies. We were meant to be active. You want to avoid excessive sitting if possible. Even if your only break is to stand for 1 minute every 20 minutes or so. Ideally, you should take standing and walking breaks throughout the day to engage your body and change positions. You also want to make sure to check your posture and make sure you are not spending the day hunched over your desk. Try to sit with a straight back and stomach pulled in.
One tip that I have from my office days is using the restroom on a different floor or in a different building. This gives your body a break from sitting while adding activity to your day. And now that I work from home, I walk around my house or my yard when I am on the telephone.
deep blue rub/essential oil
Deep Blue rub gave me my sleep back. For years, I tossed and turned every single night with lower back and hip pain. Now, when I have back issues, I apply a pee sized dab of lotion to my lower back and the discomfort disappears. Pro tip: for deep pain, apply lotion then add 1-2 drops of Deep Blue essential oil on top, rubbing it in.
doTERRA Deep Blue Rub is a rich, topical cream infused with the Deep Blue Soothing Blend of CPTG Certified Pure Tested Grade essential oils. Formulated with a proprietary blend of natural plant extracts and other powerful ingredients, Deep Blue Rub provides a comforting sensation of cooling and warmth to problem areas. Made with doTERRA’s top-selling Deep Blue essential oil blend of Wintergreen, Camphor, Peppermint, Ylang Ylang, Helichrysum, Blue Tansy, Blue Chamomile, and Osmanthus, Deep Blue Rub is an essential addition to your bathroom cabinet and gym bag. Deep Blue Rub is blended in a base of moisturizing emollients that leave your skin feeling soft and not greasy. It is the choice of massage therapists and sports practitioners who currently use doTERRA’s Deep Blue proprietary blend in their practice. The next time you watch a professional sporting event, look for the little blue bottle on the sideline. You are likely to see it.
release endorphines
Endorphins are hormones made naturally in your body. They are endogenous morphine, neuropeptides produced
in the pituitary gland in response to stress and pain. In other words, endorphins may help block pain signals from registering in your brain. Endorphins also help alleviate anxiety, stress, and depression, which are all associated with chronic back pain and often make the pain worse.
Exercise is an easy way to release endorphins. Try swimming, dancing, biking or jogging for a quick endorphin release.
turmeric capsules
Derived from the root of the turmeric plant, this spice has healing effects that may help with pain. Turmeric contains curcumin and other chemicals that lessen swelling or inflammation. A recent review and analysis of dietary supplements found curcumin to significantly reduce short-term pain in people with osteoarthritis of the hands, hips, or knees.
Turmeric extract may be one of the most effective nutritional supplements in existence because it contains curcuminoids that help the body fight free radicals and have a role in protecting against oxidative damage. An important benefit of Turmeric extract is its ability to maintain a healthy inflammatory response at the molecular level.
Research has shown that curcuminoids have poor bioavailability, but when combined with turmerones from Turmeric essential oil bioavailability can be increased. The dual chamber capsules that doTERRA provides are truly unique because they combine key ingredients together in one convenient delivery system, resulting in better absorption of Turmeric.
Strengthen core
The muscles in your abs and back play a critical role in supporting your lower spine. These muscles don’t get a good workout during the course of a normal day—they need to be specifically targeted through exercise.
There are many simple exercises that can be performed in 20 to 30 minutes as part of your daily routine. If you are just starting out, even the simple act of sitting upright on an exercise ball for 30 minutes a day will engage your core muscles. And for something fun and different, you can try paddleboarding. Paddleboarding is surprisingly a good core workout because you have to engage your core muscles and lower back muscles to maintain balance while on your board.
eat better
The foods we eat – and how much – can prevent and reverse a host of health conditions, including some types of back pain. Inflammation is your body’s natural response to protect itself from harm and is a known cause of back pain. Studies have suggested that an anti-inflammatory diet can be just as effective at treating back pain as nonsteroidal anti-inflammatory drugs (NSAIDs), such as aspirin or ibuprofen.
Foods that fight inflammation include:
- Brightly-colored fruits and vegetables, such as carrots, beets, sweet potatoes, blueberries, oranges, strawberries, and tomatoes
- Fatty fish, such as salmon, sardines, and mackerel
- Green, leafy vegetables, including spinach, kale, collards, and broccoli
- Healthy, monounsaturated fats, such as avocado, olive oil, and canola oil
- Nuts, including almonds and walnuts
- Seeds, such as chia, sunflower, and pumpkin
Be sure to avoid foods that can promote inflammation, including fast food, processed foods, and foods that are high in saturated fat and refined carbohydrates.
get a massage
The best method for treating back pain with massage is typically a longer-term maintenance approach rather than a one-time intervention, especially for chronic pain conditions. Studies show that a series of massages from a licensed therapist over the course of a few months can create remarkable improvements for those with back pain. In fact, one study in particular showed that after receiving a set of 10 weekly massages, 75% of patients had clinically improved their back pain with massage.Consider a massage membership, like the one offered by Massage Envy, to ensure regular massage wellness treatments.
There are several different types of massage. A qualified massage therapist will be able to assess your tissues and determine which combination of techniques will get you the quickest results in reducing your back pain. If Going once a week is not financially feasible for you, try going twice per month. You can also find deals on Groupon for massage treatments to help offset the cost.
supplements
This is something you may not immediately think of when you are looking for natural ways to reduce back pain. Supplements. I have personal experience using supplements for chronic pain. I started taking the LLV supplement pack at the beginning of November 2017. The first week I experienced a bit of detox. I didn’t feel great. I almost felt sick. The second week, I noticed I was feeling better and had more energy. The third week, the chronic pain that I had suffered with for 16 months, disappeared.
Here is the 3-pack that changed my life. doTERRA’s Lifelong Vitality supplements.
AlphaCRS is the powerhouse. It has 6 anti-inflammatory properties. This is where we see less pain and less brain fog. Thank you Alpha CRS for enabling me to think clearly and go for walks with my kiddos!
Microplex VMZ is our Food and Nutrient supplement. It has the equivalent of 12 servings of fruits and vegetables in a daily dose. No matter how hard we try to eat properly, it’s hard to get that much nutrition entirely without supplements. This is our energy booster! Thanks to Microplex VMZ, I have the energy to keep up with my young children. Huge win!
The Xeo Mega is our omega fatty acid supplement. Here we are helping support skin, hair and nails along with cardiovascular and brain function. This helps you get that proper amount of healthy pure fats our bodies need.
I hope you have found a natural solution or two for back pain after reading this. For many years, like most people, I relied on OTC meds and prescriptions to deal with health problems. I am so thankful that I was introduced to natural solutions in 2017. Now, I turn to my essential oils, supplements, diet and exercise for health concerns first. The doctor will always be there if I need her.
