How to Cure Back Pain Naturally? # Prevent & Treat Chronic back pain.


How to Cure Back Pain Naturally?  # Prevent & Treat chronic back pain.

Dear Readers and Friends,



Back pain is actually one of the single leading cause of disability worldwide; this is an incredible fact to me!

An estimated thirty million Americans experience back pain.

In most cases, back pain is not that serious.   But it is very painful.  You can recover from back pain.

However, for a small percentage of people, the condition will become chronic and disabling.

You can strain muscles, irritate joints, or pinch a nerve that will lead to back pain.

The back is a complicated structure of bones, joints, ligaments, nerves, and muscles.

It’s important to realize that the level of stress and anxiety can worsen your back pain conditions.

How to cure back pain naturally? # Prevent & Treat Chronic back pain.


First off, I am not a medical professional or a back pain expert.  I am just someone who is passionate about finding ways to help people who are in pain.

The information in this article is purely informative.  And cannot be considered as medical pieces of advice.  No treatment should be initiated solemnly based uniquely on the content of this text.  It is highly recommended for the reader to consult health professionals.  The editor of this informative article does not practice medicine or any other therapeutic profession.


Learn here how you can boost your endorphins to lower and reduce pain levels.
Practice physical activity to release your tension.
When you exercise your body releases chemicals called. “Endorphins”
These endorphins interact with the receptors in your brain.
That reduces your perception of your brain to ease your pain.

Which exercises release the most endorphins?.

Cardiovascular exercises and aerobic, of course, intense activity increases the release of those chemicals.

  • Endorphins
  • Adrenaline
  • Serotonin and
  • Dopamine in your body.

How long do I have to exercise to release the most endorphins?

Try to exercise at least twenty to thirty minutes three times a week.

Studies indicate that exercise four to five a week is even better.

But take it easy if you are beginning, start practicing only for twenty minutes.

What triggers endorphins?

Chocolate is a popular endorphin; chili peppers increase the body’s production of endorphins.

Did you know that?
The hotter the pepper, the higher the ability of your body to produce more endorphins.

Therefore don’t hesitate to take this advantage to boost your endorphins.
Which not only relieve pain but enhance the healing process.

My suggestion:

If you have to work long hours in front of a computer.  I would suggest you purchase an adjustable computer desk.

You could switch from sitting position to standing up position.  A great relief for your body.

Also, besides that

You can practice relaxation techniques, meditation, massage, acupuncture, spinal manipulation, or physical therapy.


That will help you out to release your muscles tension and pain.

Have you noticed that?
Back pain and low back pain is a significant problem for many people, especially today.

When sitting so many hours over a computer screen, you may have experienced a sore, painful neck.
That’s why you need to take a break, to relax the tension of your neck.

  • Are you struggling from your upper back between shoulder?
  • Does the pain come from your middle back pain?
  • Or, are you having a severe nerve compression?
  • Or even more serious.  Fractured vertebrae, or severely ruptured disc?

Do you know what the causes of back pain are?

As an illustration, low back pain can be the cause of spinal degeneration and injury.


Such as:

  1. Muscle or ligament strain.
  2. Repeated heavy lifting
  3. Or a sudden awkward movement.

For this reason, your back muscles and your spinal ligaments will naturally lead to having severe pain.
And it hurts, you’re miserable! But fortunately, the problem, and the strain that caused it goes away.

What is upper back pain causes?

In the first place, if you are struggling with your upper back pain, it is because of the overuse of your muscle.

Or you’ve already dealt with some injury to your ligaments and discs.

Perhaps you’ve pressure on your spinal nerves from specific problems.
Such as:

  1.  A herniated disc
  2. A fracture of one of your vertebrae.

How do I know if my back pain is severe?

In this case, you must see your Doctor if you are experiencing pain.

The pain shoots down into your leg especially to the bottom of your legs.

This condition could indicate something more dangerous than a strained muscle.

It could be a damaged disc in your back.  Again consult your physician.

Not only having numbness, but also weakness feeling symptoms.

What can be the causes of upper back pain between my shoulder blades?


The reason is probably because of the overuse of your shoulder and arm.

The rhomboid muscles in your upper back connect the inner edges of your shoulder blades to your spine.

In other words, a rhomboid spasm is a sudden tightening of the muscle that you cannot control.

And believe me, tightening of the muscle is truly painful!

What causes pain in the middle of my back?

As I mentioned above, for your upper back, and your middle back.
Pain may be caused by:
Overuse, muscles strain, or injury to the muscles, ligaments, and discs, that support your spine.

While having poor posture will undoubtedly put pressure on your spinal nerves.

Is middle back pain serious?

Like upper back pain, middle back pain is uncommon, but it usually not dangerous.

Important to realize poor posture or accidental muscle strains can contribute to middle back pain too.

Here the common symptoms of upper and middle back pain:

  • A dull burning or sharp pain.
  • Muscle tightness or stiffness.

What is degenerative disc disease?

It is when regular changes that take place in the discs of your spine causes pain.

Spinal discs are like shock absorbers between the bones of your spine.

They help your back stay flexible, so you can bend and twist.

When you get older, the bones of your spine can show signs of wear and tear.

Degenerative disc disease (DDD) can affect any part of the spine.

But (DDD) it most commonly affects the low back ( Lumbar spine ) or neck ( cervical ) spine.


Definition of chronic.

“Chronic is a condition that persists for a long period or constantly recurring.”

Important to realize you can prevent degenerative disc disease.

Let me explain to you how you can do it.

There are some easy lifestyle changes you can begin that will reduce your risk premature of the degenerative disc.

For example:

  • Quit smoking
  • Reduce alcohol
  • An appropriate diet to help healthy bones
  • Always try to maintain a good posture.
  • Equally important exercises provide benefits to your spine.

But what is the best treatment for degenerative discs disease?

This type of treatment may include:

  • Occupational therapy
  • Physical therapy or both


  • Special exercises
  • Losing weight
  • Surgery

Medical options may include:

By injecting the joint next to the damaged disc with steroids and local anesthetic.

These are facet joint injections; I’m not a fan with steroids injections.

This procedure can help relieve inflammation in the spinal cord’s nerves.

But this injection will only last for a few months.

And for what I heard Steroids injections don’t treat the root causes of the pain.

Other options.

Instead of this treatment, you can find a different approach to relieve chronic back pain.

You can look for different natural alternative ways to heal your chronic back issue.

For instance, physical therapy is an integral part of treatment for chronic back pain.

Let’s go back to the middle back issue.

How can I loosen up my middle and upper back?

Example of a stretch to loosen your upper muscles.

1- Clasp both of your hands and position them in front of you.  Lift them to the height of your shoulders.

2- Let your shoulders roll forward, imagine that your shoulder blades are being spread apart.

3- Stay in that position for as long as you like.

4- Perform this stretching exercise whether you are sitting or standing.

Try to repeat this stretching two to three times a day.

How do I relax a seized muscle?

1- You can apply a warm compress or heating pad to the affected muscle to help relax rigid muscles.

2- Gently stretch your stiff muscle to help relax it.

3- Try to avoid activity that may trigger your muscle to become rigid again.

4- To encourage your muscles to relax you can try different exercises techniques.


Such as:

  • Massage
  • Yoga
  • Tai Chi.

How should I sleep with middle back pain?

For instance, if you sleep on your side, put your pillow between your knees.

And draw them up slightly toward your chest.

But if you like to sleep on your back, try the pillow under your knees.

Another option for you is to roll up a small towel and place it under the curve of your back.

Avoid sleeping on your stomach, because it puts a lot of strain on your back.

Consequently, stomach sleepers are most likely to experience back and neck pain.

As a result of lying this way, you’ll flatten the natural curve of your spine.

Thus, strains your back, neck, and shoulder muscles.

Besides that, if you’re a strict stomach-sleeper, try putting a pillow under your lower abdomen and pelvis to relieve back pain.

How long does it take lower back pain to heal?

The primary factors in recovery time are the severity of your injury and the treatment approach.

A very mild muscle pull can heal in just a few days when rested.

But most muscles strains may take four to six weeks to heal.

And a very severe muscle pull could take up to ten weeks.

How can I get rid of back pain naturally?

Below is an online option I found interesting.  Stay active


Here is an exercise I am practicing.

  1. Laying down on a mat.
  2. Contract your stomach muscles and bring your right knee up toward your chest.
    You are holding your shin with both hands.
  3. Try to straighten your left leg, but if you feel any tension in your back leave it bent.

Hold for 20 seconds, then return to starting position.
Repeat this stretch on your right leg.

Here the faster way to relieve back pain.

Use heat and cold.
Studies show that heat and cold are effective ways to get relief from back pain.

Ice packs are most beneficial when you use them directly after an injury.
Such as a strain.

Applying an ice pack wrapped in a towel directly to your back can reduce the inflammation.

How can I make back pain go away for good?

Here what you should practice for helping your back pain go away for good.

1- Back curl:
Lying on your back, pull on knee towards your chest and hold for fifteen seconds.

2- Side-to-side twist:
Still lying on your back bend your knees and place your feet flat on the floor.

3- Bridge:
Still lying on your back with your feet flat on the floor.
Lift your hips and torso off the floor into a bridge.

How do I get my sciatic nerve to stop hurting?

Here what you will do to ease your sciatic pain.

Lift your left leg and place right ankle on top of the left knee.

Hold the position for a moment.
This exercise will help you to stretch the tiny piriformis muscle.

Which sometimes becomes inflamed and pressed the sciatic nerve again, causing such pain.
Repeat this exercise with your other leg.

Try Ayurvedic Home remedies for your back pain.

In the Ayurvedic tradition, regular oil massage or Snehana is as a highly effective form of therapy for all sorts of pain issues.

What is the benefit of Ayurvedic massage?

Well, massage helps reduce pain because it tames Vata.
Allays joint and muscles stiffness increases circulation mobilizes toxins and relax your body.

What is a natural muscle relaxer?

I suggest you to try taking chamomile.
As you may know, chamomile is an ancient herb.
That’s used to treat a variety of pain issues, including muscle spasms.

Chamomile contains thirty-six flavonoids which are compounds that have anti-inflammatory properties.

Therefore you can massage with chamomile essential oil onto affected muscles to provide relief from spams.

I suggest experimenting with one or more of these techniques.  Massage, yoga, cardio, and aerobic exercises program.  These will help relieve chronic pain back caused by certain conditions.
You can prevent back pain by not sitting for long hours, sit as little as possible and only for short periods.

Try to acquire a “standing up desk”.  There are many styles and it is becoming very popular.
Sit with back support such as rolled-up towel at the curve of your back.
Keep your hips and knees at a right angle using a footrest if necessary.
Develop strong abdominal muscles to help prevent back pain by making you less prone to back injuries.

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Thank you.


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