Managing Lower Back Pain Naturally

According to the World Health Organization, lower back pain (LBP) is one of the leading causes of disability in adults, affecting 619 million globally (WHO, 2023).

LBP is a common condition described as a dull ache or sharp shooting pain radiating from the top of the pelvis to the buttocks and sometimes to the legs.

As reported by the World Health Organization, LBP can lead to lost work days, limit relationships with friends and family, decrease mobility, and affect mental well-being (WHO, 2023).

LBP can be categorized as specific or non-specific. Specific lower back pain is due to a structural condition, such as a bulging disc or osteoarthritis in the spine.

Non-specific lower back pain is unexplained back pain not caused by a structural or spine disease. Examples of non-specific lower back pain are due to overuse of your back muscles by lifting too much weight, sitting and lying down for long periods, or sleeping in an uncomfortable position. The World Health Organization states that 90% of lower back pain cases are non-specific (WHO, 2023).

Risk factors for developing non-specific lower back pain:

• Age: The normal "wear and tear" of the cartilage of the spine

• Weight: Excessive body weight can increase pressure on our joints and spinal disks.

• Core Health: If the abdominal "core" muscles are weak, they can not support the spine, which leads to back strains.

• Occupation/Lifestyle: Lifting too much weight at work or in the gym and low physical activity

Individuals with specific lower back pain would benefit from getting the underlying condition treated by an orthopedic specialist and rehabilitation.

A wide variety of treatment methods exists for non-specific lower back pain, including:

• Physical therapy to strengthen back muscles

• Heat/Cold compression

• Massage therapy

• Lumbar support

• Using proper body mechanics to reduce strain when lifting at work or the gym

• Transcutaneous electrical nerve stimulation (TENS) therapy

• Topical analgesics (Eucalyptus Oil, Capsaicin Ointments)

• Music Therapy

• Over-the-counter anti-inflammatory medication (Motrin)

• Yoga

I encourage the sufferer of lower back pain to explore natural methods to help manage the pain symptoms. If the natural therapies do not work, see your primary care physician for more options for pain management. In our society, there is an opioid epidemic where people are abusing narcotics. Individuals often confuse emotional pain, such as anxiety and depression, with physical pain. I highly recommend seeking support for your pain management with a healthcare professional.

As a board-certified Transformative Nurse Coach, I focus on helping you identify the root cause of your lower back pain. From a holistic approach, we would create a treatment plan to restore your health using some of the above therapies to improve your quality of life.

Reference:

World Health Organization. (2023, June, 19). "Low Back Pain." Retrieved from https://www.who.int/news-room/fact-sheets/detail/low-back-pain