Your Guide to Healthy Back Pain Treatment

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Your Guide to Healthy Back Pain Treatment

Everyone experiences back pain at least once in their lifetime. After all, it’s one of the most common reasons why people seek treatment, and a leading cause of disability worldwide. Fortunately, there are many measures you can take to relieve and treat most back pain. Proper body mechanics and simple lifestyle changes will help your back heal faster.


If you’re not moving enough, your back will gradually become stiff and painful. Therefore, it’s necessary to push your range of motion as far as you can, but in a controlled manner. If you have chronic back pain, it may take weeks or months of stretching to mobilize your spine and soft tissue, but don’t be discouraged. You’ll eventually see a significant increase in motion, providing nonstop relief for your back pain. When you begin to stretch, you should focus on achieving flexibility and elasticity in the disc, muscles, ligaments, and tendons. It’s also important to pick stretching exercises that will strengthen your muscles.


Proper strengthening exercises can help alleviate back pain. Two forms of exercise that can help strengthen and provide pain relief during back treatment are the McKenzie exercise and lumbar stabilization exercise. The McKenzie exercise is a strengthening technique that focuses on extending the spine to reduce pain generated from a collapsed disc. Over the years, disc degeneration can occur as a result of normal wear and tear on the spine or injury, leading to a herniated disc. This herniation results in a large bulge that can press against nearby nerve roots. By extending your spine through this exercise, you may be able to reduce the size of the herniation and lessen the pressure on the nerve root. The lumbar stabilization exercise focuses on finding the position in the spine that feels the most comfortable. The back muscles are then exercised to teach the spine how to say in this neutral position. Performed regularly, these exercises can help keep the back strong and well-positioned.


Low-impact exercise is an important factor in the healing process. With aerobic exercise, you will have fewer occurrences of back pain, and a significant decrease in pain if an episode happens to occur. Patients who do not exercise could potentially lose their ability to perform everyday activities. It’s best to create a regular exercise routine to prevent pain from returning. Low-impact exercises worth trying include water therapy, walking and stationary biking. These exercises will have minimal impact on your spine and increase your flexibility, strengthen your back and abdominal muscles, and improve your posture.

Balanced Diet

Diet, nutrition and maintaining a healthy weight play a major role in preventing and healing back injuries. The bones, muscles and other structures of the spine need adequate nutrition and vitamins so that they are strong enough to support the body and stay functional. Therefore, eating a balanced diet that includes the right amount and assortment of vitamins and nutrients will reduce back problems by nourishing the bones, muscles, other structures of the spine. A balanced diet includes lean proteins, fish, fresh fruit and vegetables, whole grains, and seeds that provide the necessary vitamins and nutrients for effective healing. Additionally, having sufficient calcium in your diet is extremely important. Calcium is essential for bone health and helps reduce the risk of osteoporosis in the future.

Smoke-Free Lifestyle

Smoking deprives the spine of essential nutrients. In particular, a smoker does not intake or distribute oxygen effectively throughout the body. Therefore, the spine is not receiving the necessary oxygen it needs in the blood supply. Without receiving this essential nutrient, the spine has trouble repairing itself. Once you quit smoking, your blood flow can improve – which greatly improves the outcome of your treatment.


Your doctor might recommend certain medications to provide back pain relief. Based on the type of back pain you have, your doctor may recommend over the counter pain relievers, topical pain relievers, muscle relaxants, or antidepressants. Additionally, your doctor may recommend injections to relieve pain and inflammation, such as a caudal epidural steroid injection, facet joint injection or sacroiliac joint injection. Alternatives to medication that are equally effective are heat, cold and massage therapy.

See a Professional

Seeing an expertly trained and licensed health professional that specializes in treating back pain is highly recommended. The back is a very complicated structure, and a specialist will have the right tools to identify and treat your specific injury or condition. Luckily, the pain management specialists at Premier Pain Center provide cutting edge therapies and advanced treatments to alleviate your back pain. We will help you pick the right treatment plan and exercise programs for your specific condition or injury. Call (732) 380-0200 to schedule an appointment today.