Back pain syndrome is a common, and extremely debilitating condition.
If you or a loved one has ever suffered from back pain syndrome, you’ll understand how all-encompassing it can be, affecting every part of your life, and one often becomes desperate for a solution.
Many seek solutions in medication or even surgical solutions. Both solutions have inherent risks. Although pain medication may be necessary in extreme cases, it should be considered a temporary solution since it is only treating symptoms and masking the underlying cause of the problem. And of course, no one wants to have unnecessary surgery.
There are many causes of back pain syndrome, since the spine is an incredibly complex instrument, from hereditary or genetic spinal conditions to poor physical exercise, bad posture, or a sudden strain injury.
The good news is that, despite the complex causes, in the majority of cases, back pain syndrome is entirely treatable without medication or surgery.
Whether through poor physical condition, poor posture, a repetitive strain injury induced by regular use, e.g., sitting for long periods in a poorly designed chair, or post-accident, back pain occurs when the back muscles compensate incorrectly for weaker muscles elsewhere. Addressing the misuse or muscle deficiency causing back pain, directly treats the problem. Developing new movement ranges or exercises that strengthen the affected muscles makes the back stronger and more able to cope with the usage required.
Non-medicated Back Care Treatment
Because of this underlying cause of most cases of back pain syndrome, four surprisingly simple but powerful steps are very effective in most cases:
Manipulation or massage to realign muscles.
Identifying any poor use (posture, chair, bed) and providing solutions (temporary back brace, lumbar support cushion, new mattress).
Begin exercises that reduce pain and restore mobility.
Establish a follow-up exercise routine that strengthens muscles and prevents reoccurring damage.
Where back pain is extreme, rest and heat or ice packs may be needed before exercises can be started, which can also alleviate the pain without requiring medication.
Exercises to Alleviate Back Pain
The best solutions to ease immediate pain without medication may include something as simple as low impact stretching. The following exercises are examples of back pain reducing exercises:
Rocking gently on your back while hugging knees.
Lying on the floor (or hard surface) with knees bent 90 degrees and resting on a chair of suitable height.
While lying flat on your back, raising your knees to your chest.
Follow-up Back Care Routines
Initial exercises are designed to reduce pain levels and to restore mobility. Follow-up routines are designed to strengthen muscles to prevent repeat injuries and may include:
Specific exercises prescribed by a back-care specialist designed to help your specific back problem.
Pilates exercise routines, which directly address strengthening core muscles, and are low impact are very effective once mobility returns.
Yoga exercises which strengthen flexibility, posture and core muscles are a great way to build strength when the back has recovered.
Your back-pain syndrome is best diagnosed by a trained professional, so they can assess which initial exercises, or massage and manipulation, can assist your immediate pain and which exercise routines or techniques should be used as a follow-up to prevent re-occurrence. When addressed early, most back pain can be treated successfully without medication, using spinal manipulation and exercise, which treats the cause as well as the symptoms.