Nonsurgical Options for Back Pain Relief

Easing your back pain may be possible through a variety of nonsurgical solutions.

If you’re tired of experiencing back pain every day and think surgery is your only solution, take heart. Lasting relief may be less costly and time-consuming than you may think. Talk with your healthcare provider about the following alternative ways to relieve your pain.

Build muscle strength.

Developing your core muscles may help control pain in your back. Physical therapy, even Yoga or Pilates classes are effective ways to safely incorporate exercises into your routine and improve your flexibility, posture and strength.

Rethink your plate.

Making changes to your diet may reduce pain in your back. Specifically, limiting your consumption of processed foods, refined sugars and trans fats may decrease the inflammation in your body that is causing your back pain.

Don’t avoid a medical specialist.

Injections are another option to explore with a healthcare provider. Ask about solutions, such as steroid injections or nerve blocks. Or for more holistic choices, consider a consultation with an acupuncturist or massage therapist.

Moves to Strengthen the Back

These two yoga-inspired moves may help your back feel stronger and more limber.

  • Bridge—Recline on your back with your knees bent and the soles of your feet flat on the ground, hips’ distance apart. As you press down into the heels, lift the hips high to the sky. Lengthen the arms by the sides, and then clasp your hands behind the back, moving the chest toward the chin. Hold for several breaths.
  • Cat/cow—On your hands and knees with wrists under the shoulders and knees under the hips, look slightly ahead of your fingertips to lengthen the spine. Then, as you inhale, drop the stomach toward the floor and look up to the ceiling. As you exhale, arch the back in the other direction and look back toward your navel. Continue for 10 to 15 breaths.

Consult your healthcare provider before incorporating certain exercises into your routine. Remember, sharp, shooting pain is your body’s way of telling you that something is not quite right.




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