Holistic approaches to relieve chronic low back pain, including specific exercises, physiotherapy and alternative treatments.

Holistic approaches to relieve chronic low back pain, which include specific exercises, physiotherapy and alternative treatments.

Lumbar pain is a common ailment that affects millions of people worldwide. It may be due to various factors, such as muscle distensions, bad postures, discals or conditions such as arthritis. If it is not, lumbar pain can significantly affect the daily activities and the quality of life of a person. Fortunately, there are numerous effective methods to relieve these discomfort and promote healing. Whether through home remedies, physiotherapy or medical interventions, people can find relief for low back pain.

To start the trip to a pain without pain, it is crucial to understand the underlying causes and the triggers. Bad positions, remaining for long periods of time and inappropriate techniques to lift objects can contribute to back pain. In addition, the degenerative changes of the column related to age, such as hernia disc or spinal stenosis, can further aggravate the ailment. Therefore, adopting a proactive approach is essential for relief and lon g-term prevention.

Key factors that contribute to low back pain:

  • Inadequate strength and stability
  • Inadequate techniques to lift objects and crouch
  • Bad posture when sitting, getting up or sleeping.

An effective strategy to relieve low back pain is to perform specific exercises that strengthen the trunk and improve flexibility. A strong trunk holds the spine and reduces tension, while greater flexibility improves the amplitude of movement and reduces rigidity. In addition, incorporating soft stretching into the daily routine can provide immense relief. These exercises and stretching can often be carried out without the need for specialized equipment, which allows them to practice them at any time or place.

Recommended exercises to relieve low back pain:

  1. Exercise of the bird dog: strengthens the trunk and improves balance.
  2. Cat-Camello stretch: improves the flexibility of the spine and relieves tension.
  3. Partial abdominals: they strengthen the abdominal muscles without overloading their backs.

Comparison of the usual options to relieve pain:
Treatment option Pros Cons
Physiotherapy Personalized treatment plans It takes a long time
Medicines Provide temporary relief Possible side effects
Chiropractic care No n-invasive approach Effectiveness may vary

Relief from Low Back Pain

One of the methods to relieve lower back pain is physical therapy. Physiotherapists are healthcare professionals specially trained to evaluate and treat musculoskeletal conditions, including low back pain. They use various techniques and exercises to help patients regain strength, flexibility, and function in their back muscles. This may include stretching exercises to improve flexibility, strengthening exercises to increase muscle support, and postural correction techniques to promote proper spinal alignment.

Physical therapy can be an effective non-surgical treatment option for treating low back pain. It focuses on improving mobility, strength and functionality, while reducing pain and preventing future injuries.

Another method to relieve low back pain is medication. Over-the-counter pain relievers, such as acetaminophen or nonsteroidal anti-inflammatory drugs (NSAIDs), can help reduce inflammation and relieve lower back pain. However, it is important to follow the recommended dosage and consult with a healthcare professional before starting any medication to ensure it is safe and appropriate.

  • Paracetamol: A common pain reliever that can help reduce lower back pain.
  • Nonsteroidal anti-inflammatory drugs (NSAIDs): These medications, such as ibuprofen or naproxen, can help reduce inflammation and relieve pain.

Although medication can provide temporary relief, it is important to address the underlying causes of low back pain to achieve long-term relief. Consulting with a healthcare professional, such as a physical therapist or doctor, can help determine the best treatment strategy for individual needs.

Understanding the Causes of Low Back Pain

1. Muscle tension: One of the most common causes of low back pain is muscle strain. This occurs when the muscles in the lower back are stretched or torn due to excessive force or overuse. Activities such as lifting heavy objects, adopting poor posture or making sudden movements can strain the muscles and cause pain and discomfort. It is important to note that prolonged sitting or standing can also contribute to muscle strain, especially if proper ergonomics is not practiced.

Muscle overload is one of the main causes of low back pain and can be due to improper lifting techniques, poor posture or repetitive movements. It is important to maintain proper body mechanics and avoid activities that may strain the muscles in the lower back.

2. VERTEBRAL DISCS PROBLEMS: Another frequent cause of low back pain is related to problems on intervertebral discs. These discs, located between the vertebrae, act as cushions and shock absorbers. Over time, they can degenerate or breeze, causing pain and nervous pinching. Discgeneration is produced naturally with age, but can also be accelerated by factors such as obesity, lack of exercise or poor diet. Similarly, Disc hernia can be caused by trauma, repetitive effort or excessive pressure on the spine.

  1. Discgeneration is a natural process that occurs with age, but can be accelerated by certain factors related to lifestyle, such as obesity or sedentary lifestyle.
  2. The Disc hernia is a condition in which the outer layer of the disc is tear in, allowing the internal material to protrude and exercise pressure on the nearby nerves.

Table: Common Causes of Low Back Pain

Cause Description
Muscle distension It occurs due to excessive force, excessive use or a bad body mechanics.
Vertebral disk problems Includes degeneration and hernia of vertebral discs
Spinal stenosis Narrowing of the spinal channel that causes the compression of the nerves.
Sciatica It occurs when the sciatic nerve is compressed, which goes from the lower back to the legs.

These are just some of the many possible causes of low back pain. It is important to consult a healthcare professional to obtain a precise diagnosis and proper treatment. Understanding underlying causes can help people take proactive measures to prevent and control low back pain, leading to a healthier and more active lifestyle.

Effective Home Remedies for Relieving Low Back Pain

1. Maintain a good posture: a correct posture is crucial to prevent and reduce lower back pain. Sitting, make sure your back is straight, relaxed shoulders and feet firmly planted on the ground. When standing for prolonged periods, distribute the weight uniformly on both feet and avoid beating.

Fast advice: If your work implies being sitting for a long time, consider the possibility of investing in an ergonomic chair with lumbar support to maintain a good posture and reduce tension in the lower back.

  • 2. Stretch and strengthen: regular stretching and strengthening exercises can help relieve low back pain improving flexibility and muscle strength. Incorporate exercises aimed at the muscles of the back, trunk and legs to provide stability and support to the spine.
  • 3. Apply heat or cold: both cold and cold therapy can provide temporary relief of low back pain. Apply a hot or cold compress in the affected area for 15-20 minutes in a row. Use a towel or cloth as a barrier to protect your skin from direct contact with the hot or cold compress.
  1. 4. Practice full care techniques and relaxation: stress and anxiety can contribute to muscle tension and exacerbate low back pain. Participating in practices based on full attention, such as deep breathing, meditation or yoga, can help relax the mind and body, reducing pain and promoting general wel l-being.
  2. 5. Maintaining a balanced diet: consuming a balanced diet rich in ant i-inflammatory foods can help reduce inflammation and promote healing the affected area. Include foods such as fatty fish, fresh fruits and vegetables, whole grains and nuts in their daily meals.

Comparison of home remedies
Remedy Benefits
Keep a good position Prevents tension in the lower back and favors the alignment of the spine.
Stretch and strengthen It improves flexibility, muscle strength and provides stability to the spine.
Apply heat or cold therapy It relieves pain temporarily and reduces inflammation.
Practice full care techniques and relaxation It reduces stress, muscle tension and favors general wel l-being.
Keep a balanced diet It reduces inflammation and favors healing of the affected area.

The Role of Exercise in Relieving Low Back Pain

1. Types of exercises

  • Stretching exercises: stretching are crucial to relieve tension and improve the flexibility of muscles and back ligaments. It can be performed by soft movements aimed at the hamstrings, hip and lumbar muscles.
  • Strengthening exercises: Strengthening back muscles is essential for stability and support. These exercises may include activities such as bridges, variations in backplaces and back extensions.
  • Aerobic exercises: participating in lo w-impact aerobic activities, such as walking or swimming, can promote the general physical state and weight control, which can help reduce tension in the lower back.

2. Exercise benefits

“It has been shown that exercise regular relieves low back pain by improving muscle strength, flexibility and resistance. It also increases blood flow to the affected area, promoting healing and reducing inflammation.”

By incorporating the exercise into a comprehensive treatment plan, people with low back pain can experience significant relief and prevent future appearances. However, it is important to consult a health professional or a qualified therapist before starting any exercise program, since they can provide personalized guidance and ensure that the chosen activities are safe and effective for the specific ailment of each person.

Choosing the Right Mattress and Pillow for Relief from Low Back Pain

When looking forward to low back pain, the crucial role that mattresses and pillows play when providing support and relieving discomfort is often overlooked. Selecting the proper type of mattress and pillow can contribute significantly to a repair dream and help minimize the intensity of low back pain.

There are several types of mattresses and pillows in the market, each with their own characteristics and advantages. Understanding the different options can allow people to make an informed decision that adapts to their specific needs and preferences. Here we will explore three popular types of mattresses and pillows recommended to relieve low back pain.


  1. Memory foam mattress: Memory foam mattresses are adapted to body shape, providing excellent support and relieving pressure points. Its ability to distribute weight uniformly can help relieve low back pain reducing tension over the spine. In addition, viscoelastic foam mattresses are known for their movement’s isolation properties, which makes them the ideal option for people who share the bed.
  2. Internal spring mattress: internal spring mattresses are formed by steel spirals that provide significant support and help maintain adequate alignment of the spine. The different thicknesses of the spirals of these mattresses offer different levels of firmness, which allows people to choose the one that best suits their comfort needs. In addition, internal springs mattresses favor air circulation, keeping people fresh during the night.
  3. Latex mattress: latex mattresses are known for their durability and response capacity. They offer a balance of firmness and damping to support the natural curvature of the spine. Latex mattresses provide excellent pressure relief, which can be especially beneficial for people who suffer low back pain. In addition, latex mattresses are hypoallergenic, which makes them an adequate option for allergic people.


  • Memory foam pillow: Memory foam pillows adapt to head and neck shape, providing personalized support and adequate alignment. They help relieve voltage in the neck and shoulders, which can contribute to reduce low back pain. In addition, viscoelastic foam pillows are hypoallergenic and resistant to dust mites.
  • Microspheres pillow: microspheres pillows are formed by tiny polystyrene pearls that adapt to the shape of the head. These pillows offer customizable support and can be adjusted to provide optimal comfort to people who suffer low back pain. The microspheres filling allows good air circulation, avoiding the accumulation of heat and humidity.
  • Water pillow: Water pillows offer adjustable support by allowing people to customize the water level according to their preferences. These pillows can be beneficial for people suffering from low back pain, since they provide adequate alignment and support to the neck and the upper part of the spine. In addition, water pillows distribute the weight evenly, reducing pressure points.

The Benefits of Physical Therapy for Relief from Low Back Pain

One of the main advantages of physiotherapy in the treatment of low back pain is the approach as it offers. Unlike other treatments that provide general remedies, physiotherapy is customized based on the specific needs of each patient. A qualified physiotherapist will evaluate the status of the person through an exhaustive assessment, taking into account medical history, movement patterns and lifestyle related factors. From this evaluation, a specific treatment plan is designed that combines therapeutic exercises, stretching and techniques of manual therapy.

When addressing the root of low back pain, physiotherapy aims to provide lon g-term relief instead of a mere temporal treatment of pain.

  • Strengthening exercises help strengthen the muscles that support the spine, improving stability and preventing future injuries.
  • Flexibility and stretching exercises help increase the amplitude of movement and reduce muscle rigidity in the affected area.
  • Manual therapy techniques, such as joint mobilization and soft tissue manipulation, can help relieve pain, improve joint mobility and reduce inflammation.

In addition, physiotherapy encourages the adoption of an appropriate body mechanics and postural consciousness. Patients are taught the correct posture, body mechanics during daily activities and ergonomics to avoid movements and postures that may aggravate low back pain. This proactive approach not only helps relieve pain, but also to prevent future low back pain.

  1. Table: Physiotherapy techniques to relieve low back pain
Technique Purpose
Therapeutic exercises Strengthening and stabilization of the muscles that support the spine
Flexibility and stretch exercises Increased movement amplitude and muscle voltage reduction
Manual therapy Relieve pain, improve joint mobility and reduce inflammation

Alternative Therapies to Consider for Low Back Pain Relief

1. Acupuncture:

  • Acupuncture, an ancient Chinese practice, consists of the insertion of fine needles at specific body points to balance energy flow and stimulate natural healing.
  • Investigations have shown that acupuncture can help reduce low back pain by releasing endorphins, favoring blood circulation and reducing inflammation.
  • This therapy is generally safe and well tolerated, so it is a viable option for those looking for no n-invasive and dru g-free approaches for pain management.

2. chiropractic:

  • Quiropractic attention focuses on the musculoskeletal system and manipulates the spine to restore adequate alignment and functioning.
  • Through manual adjustments, chiropractics intend to reduce nervous irritability, improve mobility and relieve pain in the lower back.
  • Studies have shown that chiropractic treatments can be beneficial for lumbar pain, providing significant relief and improving quality of life in general.

3. Yoga:

  • Yoga combines physical postures, breathing and meditation exercises to promote relaxation, strength and flexibility.
  • It has been proven that regular yoga practice reduces low back pain by improving posture, increasing central force and improving the alignment of the spine.
  • Doing yoga exercises can also help relieve stress and tension, which are often related to the aggravation of low back pain.

It is important to consult a health professional before starting any alternative therapy for low back pain. You can guide you and make sure that chosen therapy is suitable for your concrete ailment.

Although alternative therapies can be effective in relieving low back pain, it is important to keep in mind that individual results may vary. It may be beneficial to explore a combination of different therapies to find the best approach to your unique needs. Always give priority to your comfort and security when considering alternative therapies, and remember to communicate openly with your health professional throughout the process.

Surgical Options for the Treatment of Chronic Low Back Pain

Surgical fusion:

  • A surgical option for chronic low back pain is spinal fusion, a procedure whose objective is to join two or more vertebrae in a single solid bone. This limits the movement between the fused segments, relieving the pain caused by the abnormal movement of the column.
  • In a vertebral fusion operation, the surgeon can use bone grafts, metal plates or rods to stabilize the column and favor the merger. This procedure can be performed by traditionally invasive open or technical open surgery, depending on each case.

Spinal fusion surgery is intended to stabilize the spine and limit the abnormal movement between the vertebrae, providing relief of chronic low back pain.

Artificial disc substitution:

  • In cases where a single disk is the cause of chronic low back pain, the replacement of an artificial disk can be considered as an alternative to vertebral fusion.
  • During this procedure, the surgeon extracts the damaged album and replaces it with an artificial disk, designed to imitate the natural function of a healthy intervertebral disc.

The replacement of the artificial disk is to restore the normal function of the disc, preserving movement and reducing pain in patients with chronic low back pain caused by a single disk.


  • Laminectomy is a surgical procedure used to relieve the symptoms of spinal stenosis, a condition characterized by the narrowing of the spinal channel.
  • During a laminectomy, the surgeon removes the sheet, or the back of the affected vertebra, to create more space and relieve pressure on the spinal cord or nerves.

Laminectomy is an effective surgical option for people with chronic low back pain caused by spinal stenosis, since it helps relieve pressure on nerves and spinal cord.

Author of the article
Dr.Greenblatt M.
Dr.Greenblatt M.
Medical oncologist at the Robert Larner College of Medicine, MD, at the University of Vermont

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