With the opioid crisis in full swing, those who suffer from chronic back pain are at an increased risk for falling victim to the terrible side effects of medicinal pain management. However, back pain can cause a severe decline in the quality of life and cause a host of other physical, mental, and medical conditions. If you suffer from chronic back pain and want to avoid the downward spiral that back pain can cause and want to avoid the slippery slope of pain medication prescriptions, this post is for you.

Join us today as we discuss 10 all-natural remedies for your back pain that can actually help improve your back pain and your outlook on life, without causing a host of dangerous side effects.

Reduce your stress.
Easier said than done, of course. But, stress manifests itself physically in a variety of ways. Tension causes headaches, back pain, elevated blood pressure, and a wide variety of digestive issues. Practice stress reduction and relaxation techniques to help alleviate back pain.

Get regular massages.
The power of a good massage cannot be understated. Massages provide pain relief in a variety of ways. First, massage can directly address the source of pain — tight muscles, poor circulation, pinched nerves. Secondly, massages are relaxing which helps reduce stress and tension and minimize pain. Additionally, massages help release endorphins, the body’s natural analgesic. Schedule regular massages with an experienced massage therapist.

Use a heating pad.
Heat helps promote circulation and eases stiff muscles. It can also help reduce or prevent painful muscle spasms. Use heating pads to rest on to help reduce pain.

Laugh often.
Laughter helps reduce pain of all types (except maybe dental or abdominal pain!). Laughter helps improve oxygen intake and promotes circulation that feeds your body. Laughter also helps produce endorphins as well as reduces stress and anxiety. When it comes to pain management, laughter really is the best medicine.

Practice yoga.
Yoga is another multi-dimensional pain treatment option. Yoga promotes optimal blood flow to the entire body as well as releases powerful endorphins. Stretching helps to reduce tension in muscles and joints that can contribute to back pain. Even light stretching allowing for a modified range of motion can benefit a yogi. And, mindful meditation can help reduce stress and address some psychosomatic causes of back pain. Modify movements as needed.

Change your sleep habits.
Sleep is one of the biggest contributors to back pain. If you are sleeping on your side on an old, worn out mattress with your furry companion curled up behind your knees, it is time for a big readjustment — your back health is dependent on it! You should be sleeping on a supportive mattress. Experiment with different supportive pillows, wedges, and sleeping positions to find a comfortable way to sleep that helps you sleep through the night, restfully. Good quality sleep helps reduce stress and can improve pain not caused by a physical source. You should be able to move freely at night, so if you are restricted by a partner, pet, or child, experiment with different sleeping arrangements that promote better sleep for all.

Take a bath or soak.
Similar to a heating pad, a hot bath helps to promote relaxation and improves circulation. The warm water helps to soothe tight muscles and can address all of your muscles and joints at the same time. A hot bath also provides the opportunity for you to mentally unwind and technologically disconnect and take a moment to just let the stress and pain melt away.

Try aqua aerobics.
If you suffer from back pain, remaining inactive can be detrimental to your health. Back pain on its own can be debilitating, but keeping it inactive can lead to worsening conditions. You may not have much range of motion or be able to participate in traditional exercise routines. Find a water aerobics class or hydrotherapy treatment. The buoyancy of the water will allow you to move with less pain, while still allowing you to move and engage in healthy exercise that will promote recovery and help you avoid complications.

Get up and move.
Do what you can within the limits of your pain. A sedentary lifestyle and remaining idle will only intensify your pain. If you work at a desk, task short, frequent walks around the office. When you are at home, do not simply veg out on the couch. Move often. This allows your muscles to stay warm and limber and your joints to be lubricated. Movement also helps promote a healthy immune system and boost your body’s natural healing powers. Do something that is comfortable and enjoyable — walk your dog, dance, or garden.

Get a chiropractic adjustment.
Spinal manipulation and chiropractic evaluations can help ensure that your spine is aligned correctly. Even the smallest misalignment can cause significant back pain. If you suffer from back pain of any kind, schedule an evaluation with a chiropractor near you. And, remember, you don’t need to wait until you are in pain to schedule your adjustment.

If you live in the Santa Fe area and suffer from back pain, contact Dr. Steve Perlstein and his team for all of your all-natural treatment options. Dr. Perlstein offers chiropractic services as well as massage therapy and other holistic care options that are sure to improve your quality of life and decrease your pain. Visit the Family Chiropractic Center of Santa Fe online or by phone to schedule your appointment today.