I’ve had some sort of back pain my entire life.
A primary reason starting at a young age is because I had, and still have scoliosis, which is a curvature of the spine.
And I’ll be doing an article about this topic in the near future so make sure you read my blog regularly.
Another reason for my back pain is the fact my left lung is bigger than the right. This causes me to naturally tilt and “collapse” to my right.
This puts stress on my left lower lumbar back because it’s constantly trying to align and straighten me out.
Well, add in years of working out incorrectly with heavyweights, I eventually got herniated disks in both my lower and upper back.
But the lower one is the part that’s always causing me pain.
So much so that about 10 years ago I couldn’t even get into my bed. I just slept in a chair. It was hell to even go to the bathroom.
Every doctor said I had to have surgery but I didn’t and I healed the area naturally. It’s not fixed, but I don’t feel the pain hardly ever now.
And the pain is all related to inflammation of the area.
Which is a primary cause of all pain – inflammation.
So, we for sure want to focus on reducing inflammation and I’ve got really important information about this topic.
How to do it, what I’ve done, the best solutions, and so forth.
Anyway, today I’m going to give you the best tactics and solutions I’ve used to decrease my lower back pain and avoid surgery for over a decade now.
Stop Causing The Pain
The first thing we want to do is eliminate or reduce things that can cause back pain and inflammation.
If you’re working out with weights, you need to really consider lessening exercises that compress the spine, such as
- Overhead presses
I stopped doing all of these exercises and it’s made a tremendous improvement.
I also stopped doing heavy 45-degree leg presses, which can also put a lot of pressure on the lower back.
Sitting Too Much
The other problem that causes tightness and inflammation is sitting too much. Especially since many of us sit behind a desk working on our computers.
So I got a standing desk, which helps. I switch back and forth between sitting and standing.
Some people even have a treadmill desk. I don’t know how you get work done like that, but you may give it a try.
Either way, just make sure to get up often and move around to relieve tension on your lower back.
Bad Sleep & Bed
Another problem is not getting enough sleep and more so, having a bad bed.
Also, how you sleep is a big issue.
Getting a bed that’s too soft isn’t good for your back, nor is one that’s too stiff. If your bed is old, time to get a new one that works for your body.
Also, you should be sleeping on your back with a small pillow under your knees to reduce pain and curvature in your lower back.
This is what I do and it’s helped a lot.
… so, those are 3 simple things you should fix, to reduce causing factors of back pain and inflammation.
One way that I know I need to focus on doing more ab work is when my lower back starts to hurt.
Every time I get lazy and start missing my sit-ups and so forth, my lower back starts to get tight and hurts.
So, do your abs. Don’t use weights. Feel the muscle.
Start with the lower abs first and then finish with the upper abs.
I’ll do an article series about this as well in the future. So, make sure you check my blog regularly.
Stretch The Rear
Most of us have very tight hamstrings and glutes.
So, make sure you stretch them daily. Again, both hamstrings and the butt muscles.
All this sitting down shortens these areas and the hip flexors.
Again, I’ll do an article series about this as well.
Hang Upside Down
Hanging upside down is very helpful.
I have one of these inversion boards and when I used it regularly, there were definite improvements in my back pain.
But, like anything in life, you need to stay regular. I forget to do it and the next thing you know weeks have gone by.
One of my first mentors was my chiropractor, Dr. Judy Lane. She’s awesome and if she was close by, I’d still go to her weekly.
She made HUGE improvements in my back. Always a leg was longer than another, back was out of alignment, and so forth.
However, just like any professional or doctor, many of them aren’t good.
She’s a true healer.
So, you need to find a good chiropractor and make sure you hire someone that uses an activator to adjust your back, rather than cracking it into place.
An activator works with your muscles to align your back and it’s better, safer, and longer-lasting.
Speaking of muscles, getting regular massages helps a lot.
In fact, my chiropractor said that massage was probably even more important for ME than chiropractic work because of my lifting weights all the time.
At the end of the day, back pain is inflammation and muscle tightness.
So, getting a good massage definitely helps!
Heat & Cold Therapy
Using both heat and cold therapy works too.
The cold reduces inflammation.
The heat improves blood flow.
I suggest you start with an ice or cold therapy first, for about 10-20 minutes.
Then a couple of hours later, do the heat therapy for 10-20 minutes.
You can just switch back and forth.
Take An Anti-Inflammatory
As stated already, this is an inflammatory problem.
However, I would not suggest taking painkillers to reduce inflammation because once they wear off, the opposite happens and there are MORE pain and inflammation.
Instead, take herbal anti-inflammatories … things like curcumin, ginger, and other ingredients.
Below, I’ve listed the best solution that I use for reducing inflammation AND pain.
Give it a try, I promise you that you’ll get quick relief, safely.
Back pain is something that many people suffer from, some of us chronically.
And the older we get, the worse the problem can get. So, you need to take action now before things get worse and it ends up turning into multiple herniated disks as I have.
You can stop the pain by:
- Eliminating bad exercises.
- Not sitting so much.
- Getting better sleep.
- Strengthening your core and doing ab exercises 2-3x weekly.
- Stretching your hamstrings and glutes.
- Hanging upside down.
- Getting a good chiropractor.
- Getting a massage.
- Doing heat and cold therapy.
- Taking natural inflammatory solutions.