Chronic pain treatment for the lower back

Back pain is something that haunts a good percentage of us. If you,re consistent with curing it, you can not only keep back pain away, but strengthen your back for future activity.

By Wayne Bellfax, Personal Trainer   Talk to the Author.

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Chronic pain treatment for the lower back

Check with your doctor before starting a treatment program.

Back problems reach many people and many ages. Chronic back pain may be treated with acupuncture, surgery or drugs. The best way to stave off lower back pain is to strengthen the back with daily back exercises, which can be done right in the home without any exercise equipment and in little time.

Back Tips

It's a good idea to be conscious about your seating positions throughout the day. Check if you are standing and sitting straight. Are you tilted to one side out of habit? Do you tend to pick up and move heavy things during the day and not bend your knees? Standing excessively long in high heel shoes does not help the lower back, nor do flat shoes. The best type of shoe is one with a mild heel which is soft, comfortable and flexible. Sneakers are also recommended if you're planning on doing a lot of activity and walking. Avoid any exercise that causes you to "arch" the back and push and pull it into a bending position. The back should always remain straight and in line with your hips.

Back Exercises and Stretches

Now, if you're lower back is acting up again because of your menstrual period, the weather, or certain physical circumstances (straining because of physical work or just not being careful) you should consider a few simple back exercises. Back exercises should be incorporated into your daily schedule just as normal exercises would be.

Exercise One

1. Lay flat on the floor with your hands and arms beside you. Knees should be bent into an "A" position.

2. Concentrate on forming your lower back to meet the floor (on a soft surface, mat, towel, etc.). Try to curve it into the floor, not away from the floor.

3. Hold for about five seconds and repeat.

Exercise Two

1. Grab onto someting solid (a table, sink, or steady chair).

2. Bend your head and knees (everything tucked in to form a "u" shape) and slowly let yourself go and do a backward stretch. You should start to feel relaxed.

3. Repeat as necessary or until feeling more flexible and better.

Exercise Three

1. Get up on a table or other flat surface. Swing your lower legs (one at a time) outward 10 times from the knee.

2. Make sure you're conscious of your pelvis being in the "tilt" positon and your buttocks in a tightened form.

3. Repeat with other leg as often as possible.

Back Remedies

Back remedies (not including pills and painkillers) are available at almost any pharmacy, cosmetic or drug store. These include: Mineral Ice (an anti-inflammatory gel) and other hot or cold gels, creams and ointments. Also, a menthol massage oil is very safe and effective for the lower back.

Massage

Do not underestimate the power of massage when it comes to back pain! Massage can do wonders for problem backs, as long as they are done consistently. If you have a regular massage therapist, be sure to advise them about the problems areas ofyour back and get regular massages. Or, if you have a loving and understanding partner, have him/her give you back massages on your problem areas. Be sure never to pound on the back or create pain. A soft, firm touch is the best method (and oil is recommended).

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