5 ways to reduce back pain without drugs or surgery

Very few people escape the wrath of some type of back pain. And the statistics are quite real. Right now one in two adults suffers from back pain. And sadly, the cards are stacked against you with a 4 out of 5 chance that you will experience back pain at some point in your life.

Back pain is a big problem. I have seen how patients suffer with it. I’ve heard the stories about lost work and lost wages. I know the toll back pain takes: physically, financially, and emotionally.

I saw a patient the other day who was on the verge of his wits. He asked me about surgery, but I reserve this option only for when my back is severely injured. I suggested that she explore other options that are safer, less expensive, and more effective ways to treat her back pain.

Today I want to share with you five pain relief strategies that I have seen work successfully in my practice.

#1 Visit your chiropractor: Many people, especially doctors in my profession, question the value and safety of chiropractors. But, according to research reviewed by Orthopedics Today, chiropractic medicine has a high level of patient satisfaction and a low risk of side effects. Back pain can often come from a misalignment of the spine. A chiropractor can help you restore your mobility and reduce your pain. I offer a bit of cautionary advice when looking for a chiropractor: choose one who recommends stretching to prevent a recurrence of the condition.

#2 Make stretching part of your daily routine:Regular, gentle stretching can help prevent injury and may offer some pain relief throughout the day. If you have a yoga center near your home, I suggest this form of exercise as a great way to help stretch your back muscles. If not, here is a good and easy stretching exercise to relieve and in some cases eliminate back pain!

For your lower back, I recommend that you lie on your back on the floor. Bend one leg at the knee so that your foot is flat on the floor. Extend the opposite arm out to the side, letting it rest on the floor. Look in the direction of your arm. Let the raised leg fall gently onto the straight leg. Don’t force the stretch or comfort point. Hold the stretch for four deep breaths.

For your upper back, sit in a chair and give yourself a hug. Do this by grabbing your opposite shoulder with each hand. Holding your shoulders, look down. Again, hold the stretch for four deep breaths. When you do this, one arm will be over the other. Once you complete the stretch, switch so your other arm is on top and repeat the stretch.

Ask your chiropractor or orthopedic doctor for additional stretches.

#3 Take a vitamin B complex:People with healthy B vitamin levels are less likely to experience chronic pain. Different types of B vitamins relieve pain in different ways. If you have ongoing back pain, adding a vitamin B complex can help reduce your symptoms.

#4 Take an Omega-3 supplement:Omega-3 fatty acids have proven anti-inflammatory properties and may play an important role in pain management. They are also good for your heart and will improve your mood, so you have nothing to lose by trying this supplement.

#5: Take melatonin before bed:There are a number of studies showing that taking melatonin before falling asleep at night can reduce pain caused by a number of things. An animal study suggests that melatonin may not only relieve back pain, but may also promote healthy tissue in the spine.

These 5 back pain remedies are safe and have no dangerous side effects. Wouldn’t it be great if you could avoid dangerous surgeries and expensive medications? Give them a try and see if you find relief.

Mark Bromson MD