Decrease Back Pain Naturally Using These 3 Methods

Back pain is one of the most common medical complaints among people in the United States. And while many cases of back pain eventually subside on their own, some people find themselves fighting off their pain long-term. If you are living with back pain that never seems to go away, it's important to consult with an experienced pain management doctor who can offer you a variety of effective treatment options to consider. You can also use a few natural methods to enhance the relief you enjoy from your doctor's prescribed pain management protocol – consider implementing the following methods into your life:

Practice Meditation

You may be able to decrease your chronic back pain by meditating for just a few minutes each day. In fact, many pain management physicians actually prescribe meditation as part of their treatment programs. Chronic pain in the entire body can be reduced by more than a whopping 50 percent by practicing mindful meditation on a regular basis. Mindful meditation involves the process of focusing on a specific body part that's in pain and observing it through your mind's eye.

The point is to learn how to become aware of the pain as it develops and to practice working through the pain instead of trying to fight it. Your pain management doctor may be able to provide you with literature about how to start practicing mindful meditation at home. You should also be able to find local meditation groups in your community that you can attend for personal guidance and inspiration. Alternatively, consider hiring a coach who will come to your home and teach you the ins-and-outs of mindful meditation so you can ensure that you're on the right track as you progress.

Commit to Daily Stretching

Committing to a morning stretch each day will relieve stress in tendons and ligaments throughout your body. More importantly, daily stretching supports and strengthens the spine and soft tissues surrounding it which should provide some pain relief and mobilization to take advantage of. Start with the following simple stretching exercises:

  • Lie on your back with your legs stretched out and toes pointed toward the ceiling. Slowly bend your right knee up toward your chest. Wrap your arms around your right thigh or knee and gently pull your leg farther toward your chest. Hold the position for about 20 seconds and then slowly release your right leg before repeating the process with your left leg. Complete this exercise three times with each leg.

  • Lay on your stomach with your legs fully extended and your arms stretched out on either side of your head. Make sure that your elbows and forearms are resting flat on the ground. Resting your weight on your forearms, slowing push your chest upwards toward the ceiling. Keep pushing your body upwards until you feel a small stretch in your lower back and abdominal muscles, then hold the position for about 10 seconds before slowly lowering yourself back into the starting position. Repeat this process five times during each session.

There aren't any special accessories or pieces of equipment needed to complete an effective stretching session. Just throw on some comfortable clothes that won't restrict your movement, and clear enough space on the floor of your living room to lay on your back with your legs and arms stretched out. Build your own customized stretching routine with the help of DVDs and stretching how-to books at your local library.

Find Time for Yoga

Yoga is another method you can use to naturally and effectively reduce your back pain and keep your body healthy. Yoga helps get rid of back pain by minimizing muscle tension in the spine and surrounding areas. Regular yoga sessions should help ensure proper spine alignment and strengthen your back so it holds up to stress and tension better overall. Check out your local YMCA and community centers to find a few yoga classes that will introduce you to the practice. And you'll find a variety of useful yoga poses online that can be used in the privacy of your own home.

Try implementing these methods in combination with one another for optimized relief from your nagging back pain. For more information, check out websites like