In the United States, chronic low back pain is most prevalent among individuals in their early 20s to 50s and 60s. Pain in this part of the body can be persistent or recurring and when it comes to back pain treatment, patients play a role that is as vital as that of the physicians. A well-regulated and disciplined lifestyle that focuses on eating healthy and maintaining a healthy weight and wellbeing, can help in reducing the chances of experiencing conditions such as back pain. If you are already experiencing back pain, and looking for suggestions on things you can do at home, this blog discusses some remedies you can try before consulting a doctor.

Relaxation Techniques

One of the major causes of back pain is physical and emotional strain or stress. Experts say that mind and body relaxation techniques such as yoga, tai chi, and meditation are effective in channelizing negative emotions like irritability, frustration, and depression that are associated with chronic pain symptoms. These relaxation strategies work by keeping a person’s mind from focusing on pain.


Some dietary items such as processed foods, trans fats, and refined sugars are highly inflammatory by nature. Doctors often come across several cases where diet is found to be contributing to chronic back pain. You can change this by maintaining a healthy diet rich in minerals and vitamins like fruits and veggies. The good thing with sticking to a healthy diet is that it contributes to significant weight loss as well, which is good for the spine.

Weight Reduction

According to the American Obesity Association (AOA), people who are obese and have a large waist size are particularly at risk for back pain. If not controlled, extra pounds can put pressure on spine and cause pain. So, the chances of back pain increases with every extra pound you put on. Follow a healthy exercise and diet regime to help maintain a healthy body weight for you.

Back Exercises

Simple exercises such as back stretches can help alleviate back pain. You can carry out these exercises at home. The back is vulnerable to damage and pain, but doing regular exercises can help build muscles and keep it strong and healthy. Include activities such as walking, yoga, Pilates, and swimming in your daily routine.

Lifestyle Modifications

People with chronic back pain must learn to accept their limitations and adapt accordingly. It is important to listen to your body and pace yourself. Take breaks in the middle of activities. Pay attention to activities that worsen the pain and avoid them as much as possible. Be kind to your back. Another key lifestyle change is to give up smoking. Nicotine is proven to accentuate pain and delay the healing process.

Bottom Line

The takeaway from the above discussion is that people with back pain should stay active. Exercises, diet, lifestyle changes, and weight loss programs are some of the established ways to get reduce back pain. If you are looking for back and neck pain treatment in Plano, contact a leading physician referral center in the city, who will connect you with participating orthopedic doctors. These doctors specialize in providing all kinds of orthopedic care including those related to neck and back pain relief. Take charge of your future, eliminate back pain and return to normal life.

Author's Bio: 

Texas Health Spine & Orthopedic Center is a referral center that helps connect consumers with the spine and orthopedic physicians most appropriate for their injury or illness.