Are you suffering from back pain? Wondering why rest, stretching and even professional treatments are not working? Then keep reading. These answers may surprise even healthcare professionals. We offer four home remedies and three professional remedies for back pain.
Back Pain Home Remedy #1. Cat-Cow Exercise
Motion is life. Your back needs to move to stay healthy. Spinal discs don’t have direct blood supply, so motion is required to provide nutrients. A big part of why discs degenerate is from a lack of motion. The cat-cow exercise will help you maintain your spine mobility and contribute to keeping your discs healthy. Don’t perform this exercise if you have pain. If after 4 weeks of regular performance you still have limited motion, consult a healthcare professional.
Back Pain Home Remedy #2. Sit-Slide-Lean Posture
Good posture is very important. The secret is SIT-SLIDE-LEAN.
- Sit with the chair height so your thighs are parallel to the floor.
- Slide back in the chair until your low back touches the button of the backrest.
- Lean back so your shoulder blades are touching the top of the backrest.
If your shoulders lose contact with the back of the chair you will slouch forward and strain your neck. If your low back slides forward you are no longer in a ‘spine upright’ position and disc pressure increases by 300%. Over days and weeks this will wear out the discs.
Adjust monitor height, chair height and desk height to comfortably keep sit-slide-lean. Take a break if you find you can’t keep this good posture.
Pro Tip: Spring for the 32” desktop monitor, you won’t have to lean in to read anymore. It’s a small investment ($150) compared to the thousands in chiropractic visits poor posture will cost you.
Back Pain Home Remedy #3 Walking
No matter how good your posture is, you can’t sit all day everyday. You need to move frequently. Try getting up and going for a walk. Walk at lunch for 20-30 minutes. Take short breaks every hour to talk to a colleague, get coffee or use the restroom.
Back Pain Home Remedy #4. Good Morning Exercise
A strong back is a healthy back. The Good Morning exercise is an excellent way to keep your back and hip muscles strong. After it has been determined your mobility is good, you can try this exercise. Only perform this if you can do so without any pain. Start with 1×15 with a wooden dowel and progress up to 2×15 twice per day with 10% of your body weight.
1. Stand with your feet shoulder-width apart and your hands holding the dowel placed behind your head.
2.Stand upright, brace your core and pull your shoulders back.
3. Take a breath and lean forward. from your hips, not your waist. Your knees can bend slightly but keep your back flat. Lean forward until you feel a slight stretch in your hamstrings (do not go more than horizontal)
4. Exhale and reverse the move to stand up straight.
Try the above home back pain remedies for 4-6 weeks and you should be feeling stronger and more flexible.
However, if you can’t perform the exercises without pain or you are not making progress, it’s time to seek help from a healthcare professional. Here are some treatments to seek out:
Professional Back Pain Remedy #1: Sonic Senolytics
Spine degeneration, or arthritis, is a very common contributor to back pain. Degenerated tissues have 300-400% more damaged (senescent) cells than healthy tissue does. These senescent cells create lots of inflammation and secrete enzymes that degenerate surrounding healthy tissue.
Unless these cells can be identified and reduced, worsening degeneration is almost certain to result. Sonic Senolytics is a treatment system that targets senescent cells thereby reducing inflammation and restoring natural cellular balance.
“We have seen substantial pain reduction and functional improvement in even the most difficult back pain cases since starting this treatment in 2020.” Says Dr. William Brady the founder of Brady Back Institute near Boston, MA.
Professional Back Pain Remedy #2. Manual Adhesion Release
Manual Adhesion Release is a treatment that reduces fibrosis in muscles, tendons, ligaments and nerves. Fibrosis occurs when tissue is damaged (like from a fall or car accident) or overused (like from repetitive use, poor posture, stress etc.). Fibrosis is an accumulation of collagen that sticks tissues together preventing healthy movement. It is the number one reason for limited range of motion and feeling tight. If you think “I stretch all the time but I’m not getting more flexible” you almost certainly have fibrosis. This treatment is proven twice as effective as traditional treatments in restoring hamstring flexibility.
Professional Back Pain Remedy #3. Instrument Adhesion Release
Instrument Adhesion Release is another way to treat fibrosis. Similar to Manual Adhesion Release above, this is a better tool for treating fibrosis that is near the surface, while Manual Adhesion Release is better for deeper tissues.