5 Tactics to Reduce and Eliminate Back Pain


5 Tactics to Reduce and Eliminate Back Pain

In America alone, lower back pain costs more than $50 billion annually. As one of the most common health problems across the globe, lower back pain is the single leading cause of missed work. From general aches to specific pains such as a herniated disc, there are dozens of common things that can go wrong with your lower back. Many of these injuries can be so severe that they prevent sleep and the ability to enjoy life or even get out of bed. In fact, lower back pain is nearly as common as headaches, neck pain, and migraines combined.

Furthermore, people who suffer from lower back pain are as much as three times as likely to suffer from poor health, and nearly four times as likely to suffer from psychological problems. Fortunately, there are a number of treatments you can use to help relieve lower back pain. Below you can learn about a number of these options and try to see which ones work best for you.

Build Your Core

The muscle groups around your abdomen and lower back form a muscle area known as the core. This area is responsible for helping support your lower spine and ensuring that your back remains healthy. However, most people don’t exercise these muscles in their day-to-day lives. Reducing your back pain and preventing it from reemerging can be as simple as spending 20 or 30 minutes every day doing some simple abdominal exercises. These include things like trunk curls, pelvic tilts, leg lifts, and sit-ups. Even using a simple exercise ball can provide you with considerable results.  All of our classes incorporate core strength into them along with our online personal training program. Email us for more information at [email protected]

Restful Sleep

The leading cause of insomnia is pain. Approximately 60 percent of those who suffer from chronic pain also have some type of sleeping disorder. Insufficient amounts of sleep can make back pain worse, which can then lead to more insufficient sleep. Escaping the cycle can only be done by getting an appropriate amount of restful sleep at night. One of the more common ways to achieve this is with sleeping medications. However, if you’re not keen on trying medications, there are a number of good alternatives. Reducing caffeine intake, increasing the amount of exercise you do during the day, and any number of common relaxation techniques can help reduce sleep problems.


Endorphins are a natural hormone created by the body that block pain signals and create feelings of pleasure. Anytime endorphins are released, they can help alleviate stress, depression, anxiety, and back pain. There are dozens of ways to release endorphins, from playing your favorite video game to listening to music that you enjoy. Some of the easier and more effective options include deep breathing exercises, meditation, dark chocolate, social activities, massage therapy, and aerobic exercise. Essentially anything that puts you in a good mood will probably help in the release of endorphins, and therefore can help you battle back pain.

Use Temperature

Hot and cold packs can both reduce pain and aid your body in healing itself. Cold packs are capable of reducing inflammation, which is a common symptom with most types of back pain. They also help slow down the nerves in your body, preventing them from causing you pain. You can use both store-bought gel packs as well as homemade ice packs for this purpose.

On the other hand, heat therapy is capable of stimulating circulation, bringing needed nutrients to injured areas of your body. Like with cold treatments, heat can also inhibit the pain that you experience. There are a number of common heat treatments, including baths, showers, keypads, heating pads, or even a heated water bottle.

Our owner, Karina Gardano, uses Cryotherapy daily to help prevent backpain.   She goes to Elite Body Cryotherapy and has been benefiting from this amazing cold-treatment recovery therapy for over one year!  You can find out more about this cold-temperature therapy and book your session on their website www.elitebodycryotherapy.com.

Hamstring Stretches

When your hamstrings become tight, your body places additional stress on your lower back to support you. Gently stretching your hamstrings two or three times a day can provide considerable relief for back pain, as well as prevent you from making existing back pain worse. Here it’s worth remembering that an ounce of prevention is worth a pound of cure.

Getting Started

Back pain can be debilitating and detrimental to a number of aspects of your life. From your sleep to your mood, lower back pain can do much more than hurt. If you want to overcome the problem of chronic back pain, consider trying several of the aforementioned tips. Above all, remember that health is a marathon and not a sprint; if you want to overcome back pain in the long term, be prepared to put in a long-term effort to achieve those results.