Living with Back Pain

Back pain is one of the most common and debilitating conditions and often involves the lower back or neck.  Injury is the most common reason for pain. And this can lead to degeneration of the spine with osteoarthritis. It’s not all doom and gloom though. Even with severe degeneration of the spinal tissue and the onset of osteoarthritis, you can manage your back pain naturally and without medication.
Firstly, make sure you get a thorough diagnosis and have the care and guidance of a health practitioner.  Nothing can substitute for the care of professionals, self-diagnosis can lead to all sorts of complications so save yourself the trouble and get the right support in helping your back.
When the trouble first appears
In the first few days, bed rest is ok, but it’s important to start gentle exercise as soon as you can.   This is often the last thing you feel like doing, but getting that circulation moving helps you heal faster and prevents degeneration of the spinal tissue.  If gentle easy walking is too difficult then try walking in water.
The issue with back injuries isn’t whether you will heal, most people do in time (approx 6 weeks) it’s preventing it from happening again.  Here are some simple suggestions on how to avoid this.
Managing this long term
Lose Weight. If you are overweight you must lose weight. Every extra kilo adds more pressure to your back, hips, and knees. These all play a part in lower back pain.
Exercise. You want to aim for three types of exercise.
  • To increase and maintain range and flexibility. Yoga stretches, tai chi, are just some examples of this. Aim for 30 mins a day, below is a great link. But again, exercise caution if you are a beginner.
  •  Aerobic exercise, to help you shift those stubborn kilos. Water aerobics can be a wonderful substitute if you have to manage pain. Walking is great but make sure you have the right shoes.  This increases circulation and blood to the area, nourishing the joints.
  • Strengthening exercises such as resistance bands help to build and strengthen the muscles around the joints.   Strengthen your core, but again make sure you do this under the supervision and guidance of professionals, some exercises can exacerbate back pain and you risk injuring yourself again.




  • Glucosamine and chondroitin sulfate are naturally found in connective tissues in the human body, such as those covering the ends of bones in the joints.
  • Magnesium can be used to promote an alkaline pH. As a result, significant improvements in health may be noted.
  • Omega-3 fatty acids are wonderful alternatives to nonsteroidal anti-inflammatory drugs

Alternative Therpaies

  • Acupuncture, Chiropractic Medicine, Osteopathy, and Massage are all beneficial to helping with recovery and managing chronic back pain.  The trick is to find the one or combination of a few that works for you.

Finally, how you sleep also plays a role, follow the link to find the best position for you A Better Nights Sleep

Releasing the PSOAs Muscles

The PSOAs muscles are an incredible group of muscles we are learning new things all the time.  They help connect the upper and lower part of our bodies.  The back and front, and there is an emotional connection as they also connect to the diaphragm.    They connect our femur to the lumbar region, allowing for hip flexion, and when they are out of balance can contribute to hip and lower back pain.

This clip shows you how to passively release the PSOAs


Gut Health

Increasing evidence is showing that there may be a strong link between unhealthy gut health and lower back pain.   Although the two conditions are often unrelated, it’s important to see your doctor and get further testing if you present with IBS symptoms and lower back pain.

Our gut can always do with some love though, so in this case, I recommend seeing a naturopath or TCM practitioner who can help guide you to better gut health.  Some things you may wish to try is fermented foods, such as kombucha which you can make yourself or buy, and or probiotics.

These are just a few things you can do to make a big difference to your recovery.  Remember to take it slow and easy.  Find a good support team to guide you through.  Be patient and you will build strong foundations which will alleviate pain and promote healing.

Resources and Images

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