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5 Effective Ways & Keep The Chronic Back Pain At Bay

If you’ve been experiencing back pain for more than 3 months, it would be considered chronic back pain[1]. It can still fade in and out over the course of those months, but overall it’s an annoyance that can greatly affect your life even if there are moments of relief.

What is Chronic Back Pain and How to Get Rid of Chronic Back Pain?

Just know that you’re not alone. When dealing with back pain, there is a whole other element to it as well that can interrupt your life. If you’ve felt frustrated beyond belief because of this pain, don’t worry because it’s quite normal. It can be a very trying time if you don’t know what is causing you this pain.

Which is why we believe the non-surgical ways to get rid of chronic back pain[2] might be able to help you overcome the pain you experience to some degree. There are many ways to make sure that you’re putting your health first because this kind of pain can become worse over time and even damage your spine permanently if it isn’t taken care of.

In this article, we’ll be discussing different ways you can improve your life if you suffer from chronic back pain. These changes can alter your life in a positive way and these changes can sometimes even offer you immediate relief.

1. Physical Activity

Physical Activity

Exercise can seriously encourage healthy changes for a variety of different problems an individual might be facing. But when it comes to chronic back pain treatments, physical therapy through exercise is a fantastic way to improve your health and strength.

Just be sure you reach out to your doctor before proceeding with this kind of treatment, because it is sometimes not the best for everyone. Also a great way to make sure that you’re getting the most out of your exercise is by making sure you have a set of exercises that are tailored to you through a personal trainer. This way you can make sure you’re doing what is right for you!

Don’t think that you need a gym membership to work hard and exercise, you can also exercise at home as well[3], as long as you know the direction you need to pursue.

2. Meditation Practices

Meditation Practices

Meditation is actually a huge player in the realm of chronic pain relief. Not only can chronic back pain take a toll on your physical health, it can also make your mental health feel strained as well.

Meditation is a great way to stretch out muscles that might be tense and contributing to your chronic pain and it will also help you feel much more balanced, centered, and positive which can completely alter how you live your life moving forward.

You can also try other options as well such as yoga or even tai chi. All of these methods of relief work differently for different people, but there are benefits, both physical and mental that will change how you approach your back pain.

3. Healthy Diet

Healthy Diet

A healthy diet is one of the best ways to get rid inflammation you might be experiencing in your back and surrounding joints. By consulting with your doctor to see what diet would be the best for you, you’ll be able to change your diet for the better. You should start by reducing meat, salt, and other fatty processed foods in your diet.

Stick to lean meats, vegetables, and fruits. Try to only introduce whole foods into your diet so you can reap all the benefits of a nutrition filled diet. If you aren’t sure what kind of diet you should follow, speak to a nutritionist who can correctly guide you in the right direction so you can fully understand what foods you should and shouldn’t be eating.

After a while of eating a healthy assortment of foods and understanding what is good and bad for your system, it will be much more natural to follow this kind of change later on down the road. You won’t even have to think about what you’re eating and you’ll just naturally make the right choices.

4. Change your Lifestyle

Change your Lifestyle

Making modifications in your lifestyle to better adjust to the changes and pain that you may be experiencing. This is actually very hard for some individuals, since it almost is as if they are accepting this is something they will have to deal with from now on. But if you make the right changes that are subtle, you’ll be able to heal over time if you do this early enough.

If you’re walking and need to take a break to rest or if you’re in pain from sitting and need to walk around, you need to just do it and not care about what other people think.

A great way to manage this is to make a list throughout the day, focused on issues that are giving you problems and brainstorm different ways you can alter and modify them to not be as hard on your back.

5. Injections


When you feel like you have no other options and the pain is still altering the quality of your life in a negative way[4], there are other options that can help you minimize the pain.

Such as nerve blocking injections and steroid injections. This is a method used to help figure out what exactly is causing the pain, without any invasion of surgery.

This is not meant for a long term solution, but it can help figure out where to go next in your unique treatment plan. This will also help you plan what options you have left.

Read NextWhat Is The Real Reason Behind Lower Back Pain?


Overall, hopefully this list has helped give some direction for lifestyle changes we could all benefit from, but especially for those who deal with chronic pain on a regular basis. By making these changes in life, an individual will have a better understanding of what they need to do for their health and to help rid themselves of chronic pain.

Let us know what changes you’ll be making in your lifestyle? How do you feel they will help you improve your life for the better?

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Feature Image: Shutterstock.com
In Post Image: Shutterstock.com

Contributor : Janice (Joint Health Magazine)

Janice Carson is a freelance journalist who specializes in Joint health issues and provides treatments and solutions to the sufferers. She is having medical writing experience of many years. She is contributing her work to jointhealthmagazine.com.

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