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My Journey with Back Pain
If there is one thing I know about, it’s how to find relief from back pain. In my twenties, I suffered from intense low back pain as a result of different traumas that I endured. It was a long road before I found something that helped me recover. After visiting a variety of doctors, I was told that I needed to just live with the pain and that they couldn’t really help me. This was so depressing and frustrating.
The doctors told me that I was just depressed and the pain would be relieved with a combination of medications. I stopped exercising and going out and was not able to enjoy life. At one point, I had to take a leave of absence from my job because it was just too painful to sit all day at my desk. This was back when I was still working in Human Resources.
Chronic pain had taken over my life and it was making me so sad that I was missing out on living a fun and active life. It took about 8 years before I started to find real relief.
The Turning Point
Living with chronic pain affected my relationships and my job. After trying many different therapies, medications, and a variety of doctors, I became desperate to find answers. Then one day my grandmother suggested that I visit a chiropractor. I did not know anything about this modality so I was a little hesitant at first. I had just moved to Connecticut and the chiropractor was located in New Jersey.
So I packed a bag and headed to NJ to see this chiropractor. During my first visit, he took some specific x-rays of my low back and pelvis. Turns out my pelvis was severely rotated and causing intense muscle spasms in my low back. Within a couple of weeks of getting adjusted, I actually started to feel a little better. I was so happy that I had finally found some relief.
After returning back to Connecticut, I continued my care with a local chiropractor. I had no idea how much my life would change. There were plenty of ups and downs but it was definitely a turning point in recovering from the back pain. My experience with pain helped shape my life as it is today.
While visiting this new chiropractor, I was introduced to a Massage Therapist who helped me tremendously. This was how I discovered bodywork. After a couple of years passed, I decided to go to school for massage therapy to help other people in pain. Although it was a difficult time, I discovered many blessings along the way and am grateful to have come out on the other side. Through my struggles with back pain, I ended up finding my passion in life!
How to Recover From Back Pain
Apply Ice and Heat Packs
During the first 24 to 48 hours of an injury, it is recommended to use ice. After that, heat is recommended. I like the gel heat packs more than the dry heating pad. It is also beneficial to alternate ice and heat when it becomes more of a chronic issue.
Get in a Comfortable Position
When sleeping, put a pillow under your knees while lying on your back and then in between your knees when you are on your side. In addition, using pillows while sitting is also helpful to relieve pressure off your back.
Take an Anti-Inflammatory Medication or Pain Relief Supplement
Taking medications is ok in the short term and may just help you get over the hump. I suggest using more natural supplements for long-term use. Magnesium is the natural muscle relaxer mineral. Check with your doctor to see what would work best for you.
Topical Pain Relief
24/7 Relief & Recovery is my go-to and the best pain relief cream I have ever used personally and professionally. Using this cream a few times per day will reduce inflammation and provide quick and natural pain relief. My clients love this cream!
Take a Hot Epsom Salt Bath
There is nothing better than soaking in a hot bath with soothing Epsom salts to provide some muscle relaxation.
Use a Massage Pillow
Move Around and Don’t Sit or Lay Down for Too Long
Gentle Stretching or Foam Rolling
Deep Breathing Exercises
Take a Break from Intense Exercise and Try Going for a Walk
Visit a Doctor
Look for an orthopedic or pain management doctor. Naturopaths and Functional Medicine practitioners are also very helpful when it comes to reducing inflammation in your body.
See a Physical Therapist
Find a Massage Therapist – specializing in orthopedic, medical, or myofascial therapy
Visit a Chiropractor
Discover Acupuncture for pain relief
Distract Your Brain
Meditation is proven to relax the nervous system which in turn will reduce your response to pain. In addition, listening to soothing music and sounds also helps to distract your thoughts.
Work on a Positive Mindset
It is not easy to stay positive while in pain. However, having positive thoughts will help in battling chronic pain. Check out this Positive Mindset Workbook!
Seek out a Supportive Community
Finding like-minded people who understand struggling with pain is helpful. It is always nice to talk with people who know what you are going through and get it. Join us in the Simple Self-Care & Stress Solutions Facebook group and belong to a caring and welcoming community!
Say Healthy Affirmations & Prayers
Proverbs 17:22 “A joyful heart is good medicine, but a crushed spirit dries up the bones.”
Philippians 4:8 “Fix your thoughts on what is true, and honorable, and right, and pure, and lovely, and admirable. Think about things that are excellent and worthy of praise.”
Eat an Anti-Inflammatory Diet
Stay away from processed and sugary foods and drinks. These cause inflammation and will limit your ability to heal. Eating whole healthy foods will help in the healing process. Check out these Healthy Eating Tips.
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Back Pain Relief Options
There are plenty of options when it comes to relieving back pain. In my experience, it is best to try more than one treatment to find the most relief. However, trying one thing at a time to see what works and what doesn’t is smart. If you continue to have no relief it is best to be checked out by a healthcare professional. There are options to get x-rays and other imaging tests to confirm if there is something more serious going on.
Take care of yourself and find what works for you. Don’t give up and don’t let anyone tell you that you just have to live with pain. There is an answer for you out there! Be an advocate for yourself.
Check out these posts about Healing and Self-Care.
Master Your Self-Care Routine in 8 Simple Steps
xoxo
Jill DeMasi is a Lifestyle Blogger, Licensed Massage Therapist, and Certified Wellness Coach with a passion for helping others manage stress, chronic pain, and anxiety. Learn more about her journey and wellness practice that offers natural solutions to stress at www.AtTheHeartofWellness.com.
Tiffany
The worst is when doctors say it’s in your head or that you just have to live with it. After leaving my career, I am astounding at how much pain relief I am getting. Finally motivated to get back to massage therapy and chiropractor for relief that will last!
Jill DeMasi
It was hard to hear but I am glad I didn’t listen! Good for you getting back to massage and chiro!
Sabrina
These are great tips. I don’t have chronic back pain but every now and then my back feels like there is some pressure. So I rest and thankfully it all goes away. Thanks for sharing.
Jill DeMasi
Thanks, Sabrina! Hope you never have to experience back pain!
Faye
I don’t have terrible back pain but I suffer in my neck, shoulders and head, hips and down quite badly. These I think are good tips for those as well
Jill DeMasi
Yes, all of these tips can be helpful for any part of your body!
lisa Manderino
I love my chiropractor. I tend to throw my back out once a year and it is amazing the work they can do!
Jill DeMasi
They are definitely great if you can find a good one!
Alexis Farmer
I’ve been having a harder time managing my low back pain recently. Thanks for the helpful reminders in here!
Jill DeMasi
Hope you can find something that helps!
Keirsten
Such great suggestions. My back has been really tight lately and I find yoga and stretching/foam rolling really helps release that tension too. I also try to eat alkaline to lessen the inflammation in my body. Thanks for sharing this!
Jill DeMasi
Those are all so very helpful in preventing pain too!
Megan
Love these suggestions. I have been thinking so much lately about visiting a naturopath. I love that they can get to the root and healing of the problem!
Jill DeMasi
I love Naturopaths and have been going to them for years!
Tammy Horvath
A lot of good advice you have provided. I was born with 2 curves in my spine, so I know all about back pain.
Jill DeMasi
I hear you. There are many ways to help prevent that from getting worse. 🙂
Barbara
Very good advice! I too receive regular chiropractic adjustments. Our whole family does actually! It is a wellness choice.
Jill DeMasi
We all visit the chiro for wellness visits… even the kids!
Whitney Woodley
I’m pregnant so I definitely use a few of these tips already. haha Thank you so much for sharing!
Jill DeMasi
Congrats! I know a lot of my clients first start having back pain while they are pregnant. Hope you have a good pregnancy!
Marianne
Getting a massage is my favourite thing when my back starts acting up. My disclaimer is that my pain is not severe or chronic. I would love to try acupuncture at some point as well.
Jill DeMasi
Massage is so great for so many things. I really like acupuncture too!
Chelsea
Back pain as a massage therapist would be tough. All that bending over. I’m glad you’ve found relief. Something else I’ve recently seeing with reliving chronic pain is therapy, specifically biofeedback therapy. It’s pretty interesting. I’d kill for a visit with a massage therapist right now though. Many of ours have been closed. 🙁
Jill DeMasi
Oh.. that’s too bad. Hope you can get a massage soon!
Danielle Ardizzone
I have a chronic back issue as well. For me, I need to keep up with my core exercises in addition to frequent epsom salt baths.
Jill DeMasi
Core exercises are necessary for so many issues especially back pain. I love taking Epsom salt baths!
Sandi
Glad you found a solution. Holistic medicine can be a true game changer.
Jill DeMasi
I really like the mix of holistic and traditional medicine. It has been a lifesaver!
Larissa
Sorry, to hear you got your back hurt but glad you found the way to heal it. Thank you for sharing. I believe this will help to a lot of people who sufferer from back pain.
Jill DeMasi
Thanks for reading, Larissa!
Kristin
This is so helpful. I suffer from neck pain occasionally and I imagine some of these strategies would work as well.
Jill DeMasi
Yes, all of these are good for any pain in the body 🙂
Carolyn
Chronic back pain is awful, especially at night. I found out that back pain can sometimes be caused by seemingly unrelated body parts. My physical therapist was able to figure out that my problem was actually in my FOOT, and by changing shoes (of all things) my back pain went away. PTs are the BEST!
Jill DeMasi
So many times I have seen this in my clients. Pain could definitely be caused by another part of the body!
Debbie
Unfortunate that you had to endure so much pain, but happy your journey has been so rewarding!
Jill DeMasi
Thanks, Debbie. It was a life-changing experience for sure!
Alice
Very informative. I’ve had back pain all my life. I use many of these remedies.
Jill DeMasi
I hope you found something that helps you!
Suzan
So glad you found what works for you. The best is to prevent issues in the first place. Yoga is my therapy of choice, but am a strong proponent of alternative therapies as well.
Jill DeMasi
Prevention is key, however, doesn’t really help when you experience traumas like falling or being in an accident. Yoga is helpful but should be practiced with caution especially with back pain. I can’t tell you how many people I see that actually get hurt from doing yoga incorrectly!
Ashley Pacheco
It’s amazing how magical epsom salt baths really are! You don’t know until you’ve tried it.
Jill DeMasi
So true. It really helps me feel better with just 1 bath!
Kendra
Great information! I’ve had back pain for years. I’ll have to try the 24/7 Relief & Recovery Topical Pain Relief.
Jill DeMasi
It is the best cream I have ever used for pain!
Jason Gowin
I’ve struggled with back pain myself for awhile now. It got worse during covid but due to my wife’s heart condition we didn’t make any unnecessary doctor visits, and I tried to power through it. Once we get the vaccine, I think I may take a page from your book and check with a chiropractor
Jill DeMasi
Hope you can get referred to a good one!
Melissa Jones
Great tips for better managing pain!
Jill DeMasi
Thanks, Melissa!
Cindy Moore
Wonderful suggestions! And I’ll add one: change your diet. After a bad car accident, I had chronic back and leg pain for 20 years. I tried everything. After walking with a cane for a year and facing the prospect of a wheelchair, I changed to a plant based diet. And healed. The shingles virus had attacked my sciatic nerves. Eliminating certain animal based foods from my diet healed the chronic inflammation. No more cane. No wheelchair. No pain.
Jill DeMasi
That’s amazing Cindy!
Tiffany
All great tips! You never know when back pain will strike – I still remember pulling a back muscle picking up a sock. A sock! Never again – I leave them all on the floor now!
Jill DeMasi
It is so true it can come out of nowhere even if you are in good shape!
Maya
Great tips! Yoga & massages were a life saver for me.
Jill DeMasi
Thanks, Maya!