I don't remember when my chronic back pain started for sure, but I do know when it ended. It was about a year ago and still to this day I will go on a walk with my boyfriend or wake up in the morning and be amazed that I don't need to stretch, crack my back, or take CBD. We tend to think of back pain as something wrong with our spine and while this might be the case, there are so many other factors that can contribute to back pain as well! If you've had chronic back pain for a while and seeing all the Osteopaths, Chiropractors, and Physiotherapists then maybe there is a different issue going on.
This article is going to discuss the intricacies of lower back pain and address how you can help it heal at home.
As mentioned, low back pain from be structural meaning that the bones that make up the spine may have moved slightly. We might think of our nerves as being "pinched" but nerve pain will only come from inflammation, or if an actual disk is herniated. If parts of your spine in the lower back have shifted slightly then you need to help them resume their original place. Here are some ways that are proven to help:
This is a series of exercises that are designed to help relieve low back pain and I am yet to meet someone with that doesn't get relief from it. It really integrates the muscles of your back and abdomen so that they correct your posture. It's only 12 min long and it's free!
Sometimes our back can be sore from too much compression. This could be simply gravitational forces acting on our back while we sit or stand with less than ideal posture over a prolonged period of time. If you suspect this, then lay flat on your back with an easy-to-grab heavy object above our head at an arms length distance. Slowly start to pull yourself towards the object while laying flat and not actually moving. You should feel a stretch in your low back. If this traction feels like relief then you might want to invest in a inversion table that helps decompress your back and reduces pain.
This is a simple stretch that can help unwind some facial tension that might be contributing to lower back pain. Facial tension can be from overuse, stress, trauma, and more. Stretching it out in a calm environment with deep breaths can help a lot. All you need to do it get on a flat surface on onto your side with your knees at a 90 degree angle like you're sleeping. Then twist your arm that it towards the ceiling to the opposite side twisting your entire body. Go until you feel a stretch and breath there for as long as you like. If you want more of a stretch then straighten your bottom leg.
Sometimes our microbiome can affect your back. Things like candida, parasites, and "bad" bacteria over growth can all harm your organs to the point where they send nerve signals to the spine which can result in movement of the spine, inflammation, and pain. Addressing your microbiome by working with a nutritionist, eating fermented foods, and adding healing foods like broths and garlic can help a lot!
Our organs are sensitive and can send signals to the spine that can create pain. If you have underlying sensitivity to gluten, yet keep eating it, this can surprisingly show up as back pain! Another organ that commonly creates back pain is a uterus--when it is contracting some people feel pain in the back due to the nerve reflex. Help your organs help your back by staying hydrated, eating only foods that you are not sensitive too, and doing castor oil packs to reduce inflammation.
Just simply moving in a way that feels good can help back pain. It might seem like the last thing you want to do, but it helps reduce inflammation, and also reduces lymphatic fluid that has built up. One movement that I always found helpful for low-back pain was swivelling my hips like I had an invisible hula-hoop. This helps you integrate all your muscles of the legs, low back, and abdomen, while also sending signals to your brain that you're having fun and you're safe which helps reduce pain a lot!
Sometimes the problem is energetic and you need an energy healing to help you. If you feel like you've tried everything then this might be the path for you. There are many different types of energy works so I suggest really being intuitive about your choice--make sure you feel safe and seen with that person.
*Please note I am not a Doctor and this is not medical advice. I always recommend working with a Doctor.*
I work with a lot of people that are looking to heal themselves! Low back pain is just one of the issues we can address and figure out a safe and effective way for you to not only manage the pain at home, but help reduce it or eliminate it for good. If you're interested in working with me then send me an email or visit my website for more info.
This is by far my favourite dessert recipe because it's easy, quick, and delicious. There are only 4 ingredients and they can easily be swapped according to dietary needs. :)
Plus they're so cute.
1/2 cup Maple Syrup (can sub for other sweetener, just adjust rest for dough consistency)
1/2 cup Almond Butter (can use any nut or seed butter)
1 cup Almond Flour (can use any flour)
Chippies (desired amount)
In a bowl mix together maple syrup and nut butter. Add flour and mix until dough forms. Fold in some chippies and form into a square dish. Place in the freezer for 30 min then cut into squares and enjoy! Must be kept in fridge.
First off... what even is leaky gut? To explain it simply is that your digestive system is actually OUTSIDE of your body. It is a big tube that goes from your mouth to your butt and food passes through the tube and your body works hard to get nutrients from wheat it needs and dispose of the rest. Leaky gut is when the junctions of the digestive system become loose and toxins and food particles are able to enter the blood steam. This causes the immune system to go into overdrive which is why leaky gut is linked to so many autoimmune conditions. I knew this was the case for me when simple foods that I was able to eat before became uncomfortable for me. Garlic, kale, cucumber, melon, and apple all started to make me very bloated and uncomfortable. Now, one year later, I can now eat all of these things again with no discomfort because I healed my tummy! Here is a list of all the things I did which helped my digestion get better and better.
1. Removing all Irritating Foods.
This is hard. I removed gluten, dairy, legumes, and any food that bothered me. I did a lo FODMAP diet to figure these foods out and kept them out of my diet until I was healed. Food is not "bad" or "good" but you have to be honest about your own bodies ability to digest them. Some people can eat all the bread and feel good, and some people can't.
2. Bone Broth
I literally went from 20 years of not eating animals to drinking bone broth every morning. The minerals and aminos in the broth will help heal the junctions that have been created in your gut. If the thought of eating animals is still not one that you like then make a mushroom broth!
3. Remove all Stress
This was the hardest thing for me. I was ALMOST done a crazy long stressful program, but it was ruining my sleep and making me super stressed out. So, I took some time off and it was night and day. Sometimes it seems like removing stress is impossible but it's not. Leave the job. Leave the stressful partner. Take time away from a stressful family member. Being in a stressful situation makes you not function as well, so it's more beneficial to everyone if you step away and heal, rather than stick with it if it makes you sick.
I took a lot of omega-3, curcumin, and glutamine. I really recommend working with a naturopathic dr and or a nutritionist to see what you can take to best help you. Everyone is SO different and taking things willy nilly might make things worse.
5. Mineral Water
Every morning I drank 2 cups of water with Himalayan salt in it. Every thing that your body does requires minerals which are probably depleted if you've had weird eating habits (especially a high sugar diet).
6. Got Help.
Damien Zielinski. He's one of the smartest people I know.
Dr. Michelle Pobega - she's a tummy healing wizard woman.
Julie Krize - Osteopath
Linda Kang - Shamanic healings! Spiritual and evergy healings helped me a lot.
This took TIME. There was a lot of remission, a lot of other confusing things going on, and a lot of tears. Healing is never ever quick and there is never ever one thing that will work for everyone. But, no one will do it for you but you.
If you have any questions don't hesitate to ask! Again, this is only what worked for me, and I always recommend working with a professional!