Back pain treatment – drug free!

Looking for effective back pain treatment?

There can be multiple causes and multiple solutions.

The first steps in any back pain treatment are:

  • Diagnosis
  • Figuring out whether it’s a muscular, skeletal or nerve issue
  • Seeking help from a health care professional.

back pain treatment

**The following article presumes you don’t have something nasty like a herniated disc or sciatica.**

If your (particularly lower) back pain is deemed due to muscular tightness, there is a drug free back pain treatment you can try. It’s like this. In my experience, doing this gets rid of the problem in 9 out of 10 cases. Even if it isn’t the solution, it won’t do any harm.

Sounds like a pretty good back pain treatment, right?!

Here goes:

Squat and Stretch.

That’s it.

Check this out for the ‘What’, ‘Why’ and ‘How’:

First of all, let’s start with the squat.
Here’s a video of Coach Nav with a beautiful demonstration.

Having a squat that goes deep without losing back position is fundamental to hip and spine health.
No part of the system is having to compensate for another part.
If you can squat like this then chances are you don’t suffer from back pain. 🙂

squat

gluteal stretch

shinbox stretch

hip flexor stretch

pretzel stretch

hamstring stretch

plank hold

Here’s a squatting drill (do this freestanding or holding a post):

  • Go to the bottom of the squat
  • Hold it there
  • Hang out as long as you can (up to 10 mins)

If you can stay there for 10 minutes, you probably don’t have back problems (anymore!)
If you can’t stay there (muscles of the legs or back start hurting too much), then do this every other day – building up to 10 minutes.
We aren’t looking for excruciating. Aim for improvement over time.

Now stretching. Hold each for at least 30 seconds. Let’s have a look!

Gluteal Stretch

Tight, weak ‘glutes’ are a common factor in sore lower backs.
Turns out, muscles ‘go to sleep’ when you sit on them 8+ hours a day!

Get into this ‘figure 4’ position and pull your knee towards you.
Play with the knee position until you feel it in the meat of the muscle.

Alternative Gluteal Stretch

For those that ‘don’t feel’ the other one, this is an alternative that works for many.
Get the foot of one leg to touch the knee of the other leg.
Stay ‘tall’ and hinge at the hips to apply the stretch. Don’t bend your back.

Hip Flexor Stretch

Chronic sitting leads to short hip flexors.
This set of muscles attaches to the back of your pelvis.

  • Get into a long lunge position
  • ‘Tuck’ your tail bone under to get into the front of the hip of your rear leg.
  • Let your hips ‘sink’ forward as you relax and breathe into this stretch

Pretzel Stretch

A great multitasking stretch.
This combines gentle lumbar twist, hip flexor, quad, pec and some thoracic mobility too.

  • Lie on one side and grab your ‘bottom’ leg at the back (like a quad stretch)
  • Bring your ‘top’ leg up to 90 degrees.
  • Aim towards getting both your top knee and opposite shoulder to the floor. Enjoy!

Hamstring Stretch

Another important link in the ‘posterior chain’.

  • Keep the stretching leg straight, or slightly bent
  • Don’t pull your toes back – that’s a nerve stretch
  • Your other leg can be bent or straight
  • This can also be done standing, but keep your back straight

The Plank

  • Use your posterior chain to keep your whole body in a straight line.
  • Great for developing global core strength and endurance.
  • Can be scaled back by putting your knees on the floor.

Check out these links for more ways you can move better, hurt less and look after yourself.

For more information on more serious issues and back pain treatment for them, read this article from Gordon Physio.

9 ways bands can help you stretch

Have you ever used bands to stretch?

Aside from providing elastic resistance in workouts, bands are also a great tool for stretching. Improve your flexibility by using this guide for a 9 stretch sequence you can do with just one little band.

See also this video and these drills.

Give these a try and post your thoughts and experience to comments.

Upper Back Stretch
Upper Back

  • Keep weight on your legs – don’t rely on the band
  • Your arms stay as close to your head as possible
  • Try to get your bicep behind your ear
  • Relax and breathe into the stretch
  • Go to discomfort rather than pain
  • Hold for 30 seconds to 1 minute

Lat Stretch
Lats

  • Keep weight on your legs – don’t rely on the band
  • Your arms stay as close to your head as possible
  • Try to get your bicep behind your ear
  • Try to lengthen the whole way from shoulder to hip
  • Relax and breathe into the stretch
  • Hold for 30 seconds to 1 minute

Chest Stretch
Chest / Shoulder / Obliques

  • Keep weight on your legs – don’t rely on the band
  • Your arm stays above shoulder height
  • Try to open your chest as much as possible
  • Try to open from shoulder to opposite hip
  • Relax and breathe into the stretch
  • Hold for 30 seconds to 1 minute

Hamstring Stretch
Hamstrings

2 options:

  • Leg straight and toes pointed or
  • Leg slightly bent and toes back
  • Keep both hips on the floor
  • Band around upper back; Relax and breathe
  • Hold for 30 seconds to 1 minute

Adductor Stretch
Adductors

  • Same setup as the hamstrings stretch
  • Keep both hips on the floor
  • Open hips / take foot out to the floor
  • Band around upper back; Relax and breathe
  • Go to discomfort rather than pain
  • Hold for 30 seconds to 1 minute

Internal Rotator Stretch
Internal Rotators

  • Same initial setup as the hamstrings stretch
  • Put both feet into the band
  • Move your knees to outside the band (the band will run to the inner knee/thigh area
  • Move elbows/forearms to inside the band
  • Put your feet on the floor and add pressure with elbows
  • Hold for 30 seconds to 1 minute

Hip Stretch
Hips

  • Get into squat position with feet on the wall
  • Keep both hips on the floor
  • Run the band under you – at pelvis level
  • Loop the band over each knee
  • Let femurs draw to hips; Relax and breathe
  • Hold for 1 to 2 minutes

Hips and Shoulders Stretch
Hips and Shoulders (Less Intense)

  • Same initial setup as the hips stretch
  • Continue to keep both hips on the floor
  • Take broom handle “overhead” with hands wide
  • Keep neutral spine
  • Relax and breathe
  • Hold for 1 minute

Hip and Shoulder Stretch
Hips and Shoulders (More Intense)

  • Same initial setup as the hips stretch
  • Continue to keep both hips on the floor
  • Take broom handle “overhead” with hands narrow
  • Keep neutral spine (no raised or puffed chest)
  • Relax and breathe; allow shoulder to ‘sink’ open
  • Hold for 1 minute

As at the top: see also this video and these drills.