This list does not pretend to be complete nor to include all the existing remedies, but they are simply therapies that I have found or that I have used personally.
1. Chiropractic care
Seeing a qualified chiropractor is a smart choice if you suffer from any type of chronic pain, such as back pain. A study published in the Annals of Internal Medicine revealed that chiropractic care is often, even better than medications to treat muscle and skeletal pain. 3
2. Stretching, Especially with the Egoscue Method
Participants who took 52-minute stretching classes (which emphasized torso and leg stretches) managed to relieve their back pain as much as those who took yoga classes. However, the way to stretch is important. Static stretching can cause irritation and injury.
Another option is the Egoscue method , which is a series of very specific stretching postures and special exercises adapted to the personal needs of each individual. Egoscue helps restore muscle balance and skeletal alignment, and is frequently used as a natural method to relieve pain. Personally, this method worked well for me to eliminate the pain I felt when getting out of my chair or getting out of the car.
3. Strength Training
A regular strength-training routine helps strengthen the back and abdominal muscles, which is essential to relieve pain and prevent injuries.
4. Osteopathic Physiotherapy
Osteopathic physiotherapy, which may involve returning the joints to place, massaging soft tissues, and relaxing stressed muscles, reduced chronic lower back pain in a study of 455 people. The participants received eight weeks of osteopathic physiotherapy, false therapy or ultrasound therapy.
Sixty-three percent of those who received osteopathic physiotherapy reported moderate pain improvement, while half said they had improved substantially.
5. Reduce stress
People with constant negative thoughts and anxiety are more likely to suffer from back pain. The Emotional Freedom Technique (EFT) borrows some principles of acupuncture, and helps balance the subtle energy system.
It helps to resolve underlying, often subconscious, negative emotions that exacerbate physical pain. By stimulating with your fingers (tapping) well-established acupuncture points, you return the balance to your energy system, which tends to dissipate pain and relieve stress.
The Meditation is a powerful way to relieve pain. From volunteers who had never meditated before, those who attended four 20-minute classes to learn the meditation technique called focused attention (a form of concentrated meditation), experienced significant pain relief, a 40 percent reduction in intensity of pain and a 57% reduction of the discomfort that causes pain.
The Yoga , which is particularly useful for increasing flexibility and work the abdominal muscles, has proved beneficial if suffers from back pain. Those people with lower back pain who took a yoga class a week improved more than those who received medicine or physical therapy. The Yoga Journal has an online page with specific positions that may be useful.
The massage releases endorphins, which help induce relaxation and relieve pain. A massage therapy for 10 weeks gave patients more relief from back pain than common care, according to one study, and the results lasted at least six months.
The acupuncture can be another useful strategy but, in my experience, requires a little more time to achieve results. In an analysis published in the Archives of Internal Medicine , researchers concluded that acupuncture has a definitive effect in reducing chronic pain, as well as back pain and headaches, even more than common treatments for pain. .
10. Laser K therapy
Several beneficial effects occur during the K laser treatment . First, infrared laser therapy helps reduce pain, reduces inflammation and increases healing of soft and hard tissues, including muscles, ligaments or even bones.
These benefits are the result of increased microcirculation, since the treatment stimulates the flow of red blood cells in the treated area: the venous and lymphatic return also increases, as well as the oxygenation of such tissues.
Finally, the treatment stimulates the over cytochrome oxidase in the mitochondria of the cells. This is truly one of the most important discoveries in the whole science of laser therapy.
Specifically, it targets injured cells because damaged cells more readily accept photons of light, while healthy cells do not need this extra energy. As explained by Dr. Phil Harrington, an expert in the use of K laser therapy:
“By stimulating cytochrome oxidase, we use oxygen in the respiratory chain inside the mitochondria, which produces more adenosine triphosphate (ATP) for that cell. So, no matter what cell type it is, it will work at a higher level. “
The three infrared wavelengths of the K laser are directed to water, hemoglobin and the above to more efficiently stimulate cell metabolism. The K laser is unique in being the only Class 4 laser therapy that uses three infrared wavelengths that penetrate deep into the body to reach areas such as the spine and hip.
11. Cognitive Behavior Therapy
Talking to a therapist, focusing on changing thoughts and behavior, helped patients relieve their back pain in just six weeks. After one year, almost 60 percent of those who received cognitive-behavioral therapy reported no more pain (compared to 31 percent of those who did not receive therapy).
12. Tai Chi
Tai chi, a type of Chinese martial art, is a form of self-defense that claims to support the balance of “yin and yang” in the body, which improves the flow of “qi” or vital energy. Frequently described as “meditation in motion,” this activity leads to your body through a specific routine of graceful movements. The body is in constant activity and each movement flows to the next. A 10-week tai chi program improved pain and disability in people with continued lower back pain.
13. Physical Therapy
People who receive physical therapy shortly after an episode of back pain are less likely to need subsequent medical care compared to those who receive it later.
14. Comfrey root
Comfrey, a perennial shrub, is traditionally used to reduce inflammation, as well as to heal muscles and ligaments pulled, twisted or tired. Research shows that ointment with comfrey extract can reduce low back pain significantly. However, it should not be used for more than 10 days because it can damage the liver if it is used chronically.
15. Aquatic Therapy
Water therapy in a pool is a gentle way to relieve lower back pain. It is especially useful for sedentary people or for pregnant women.