Healthy Weight: maintaining a healthy weight is very essential for dealing with back pain as excess weight has deleterious effects on your spine. Sometimes even a moderate reduction in body weight can show marked reduction in back pain.
Exercises for Back Pain: Exercise helps in strengthening the muscles of your spine, radically reducing back pain. Egoscue Exercises, a series of stretches and special exercises that help restore your muscular balance and skeletal alignment.
Posture: Gokhale method allows you to rediscover your primal posture, which is the way your body was designed to stand, sit, and move. It strengthens muscles of posture essentially helping with back pain.
Aquatic therapy: Aquatic therapy is essentially physical therapy in a pool. Instead of using weights for resistance, patients use the resistance of the water. It helps in toning muscles which not only helps reduce back pain but also helps in reducing weight.
Chiropractic Care: One of the best tactics to help treat back pain is to see a qualified chiropractor. It helps a great deal in dealing with the pain.
Yoga: Yoga may be an effective strategy for alleviating back pain by making people more aware of how they move their bodies. Yoga also helps in reducing stress which is another cause of back pain.
Acupuncture:—it may be the key to relieving your chronic back pain. In a study, who received acupuncture treatments were more likely to find back pain relief than those receiving conventional care. Acupuncture works along certain magnetic lines in the body
Tai Chi: This slow-moving form of Chinese martial arts may be an effective back pain treatment. In a 2011 American College of Rheumatology study, people who completed two 40-minute Tai Chi sessions a week for 10 weeks reduced pain intensity 1.3 points on a zero to 10 scale.
Heat and Cold therapy: Generally speaking, cold therapy (applied via an ice pack) works better for inflammation and helps to reduce swelling, while heat (via a hot water bottle or heating pad) is ideal for reducing tension, cramping, and muscle spasms.
Massage: Getting a massage is another simple strategy I recommend to help ease not only your back pain (and other types of pain), but anxiety as well. Massage offers real health benefits that are being recognized even by conventional hospitals, making it a standard therapy for surgery patients. Massage releases endorphins that help induce relaxation, relieve pain, and reduce levels of stress chemicals, such as cortisol and noradrenaline. It also reverses the damaging effects of stress by slowing your heart rate, respiration, and metabolism and lowering raised blood pressure.
Bodywork: it is very important — whether it’s chiropractic, osteopathy, physical therapy, or some form of body therapy.
Physical therapy: Starting physical therapy within two weeks of back pain onset was associated with less risk of need for subsequent medical care as well as lower overall health costs, according to a study published in the journal Spine
Osteopathic manual therapy: In osteopathic manual therapy (OMT), an osteopath or chiropractor moves your back muscles using hands-on techniques such as stretching, light pressure, and resistance. One study found that people who underwent OMT for 12 weeks saw a 30% reduction in their pain level.
Electric Stimulation: Transcutaneous electrical nerve stimulator (TENS) machines are small, battery-powered devices that transmit low-voltage electrical currents through electrodes that are attached to your skin. Considered very safe, TENSmachines, according to one theory, work by scrambling the message of pain to the brain — literally blocking it. Another theory suggests that the electrical impulses cause a release of endorphins that override the sensation of pain. Many back pain patients have had success with TENS machines.
K-Laser Therapy: Infrared K-Laser therapy works by stimulating the cytochrome oxidase enzyme in your cells' mitochondria. It enhances microcirculation and stimulates the red blood cell flow in the area being treated. K-Laser therapy helps reduce pain and inflammation and enhances tissue healing in hard and soft tissues, including your muscles, bones, and ligaments. It also returns venous and lymphatic function, as your tissues become oxygenated.
Talk therapy: Talking about your back pain with a therapist may bring some relief. Patients receiving Group cognitive behavioural therapy reported less pain during the treatment. (Cognitive behavioural therapy focuses on solving problems by changing thoughts and behaviour)