From AAAh to AAHA for Back Pains



  1. Endorphins. Endorphins are the natural pain relievers produced by your body. They work by binding to the opioid receptors in your brain to block the perception of pain. Any activity that gets your blood pumping for a sustained period will release pain-relieving endorphins into your system. 
  1. Essential oils. Essential oils have long been valued for their analgesic effects in many cultures. There are many ways to benefit from essential oils—some people inhale them (aromatherapy), others include several drops in their massage oil and enjoy as part of a therapeutic massage. Several oils in particular are thought to have an analgesic effect, including peppermint oil, rosemary, and lavender.
  2. Warm water. Soaking your body in warm water can alleviate many forms of muscle pain and muscle spasm, as well as many types of arthritis. There are many options for a warm soak, including a deep bathtub, whirlpool tub, or warm pool for water therapy. Some people find that adding an essential oil or Epsom salts improve the muscle-relaxation benefits. Sometimes soaking in a warm tub is the best way to warm up the muscles before stretching—making stretching and exercise more tolerable and beneficial.
  3. Heat therapy. Applying some form of heat can go a long way in easing your pain. Try a hot water bottle, gel-filled pad heated in the microwave, electric heating pad, or hot bath.Heat therapy increases the flow of healing oxygen and nutrients to the damaged area, and it suppresses pain signals. You can also combine the benefits of aromatherapy and a heat by adding an essential oil to the hot pack; you can experiment by making your own microwaveable heating pad at home and adding different essential oils to see what works best for you.
  4. Massage therapy. A high quality therapeutic massage spurs blood flow, which in turn helps nourish and heal the soft tissues in throughout your body. Massage also releases endorphins, which are your body's natural analgesics. Massage therapy is defined as soft tissue—muscles, tendons, and ligaments—manipulation through hands-on massage by a qualified massage therapist. Like many complementary therapies, there is no substantial agreement in terms of how much massage therapy can help reduce pain, or which type of massage is best for which type of pain, so you may need to try more than one approach to find what works best for you.
  5. Shake you Wrists Vigorously
  1. Loosen up. Almost everyone can benefit from stretching the soft tissues (the muscles, ligaments, and tendons) in and around the spine. Your back is designed for movement, and if your motion is limited because you are in pain, it can make your back pain worse.If you suffer from chronic back pain, you may find it takes weeks or months of stretching to loosen up your spine and soft tissues, but meaningful and sustained pain relief will follow the increase in motion. Warming up your muscles by applying a heating pad for 15 minutes before stretching can help make the stretching more tolerable. It is best to work with a physical therapist or other health professional before starting any type of stretching routine, as the type of stretching should be tailored to your specific condition.
  2. Enjoy the outdoors. 10 to 15 minutes of sun exposure a day can help the body produce vitamin D which helps to reduce pain.
  3. Imagine yourself in a better place. This option has to do with a form of meditation - called guided imagery - harnesses the power of your mind to devalue pain signals. Guided imagery allows you to hear and internalize therapeutic suggestions that help you feel better. 
  4. Reduce the inflammation that's contributing to your pain. It may seem obvious but it bears repeating; inflammation is a contributor to most forms of chronic pain, and reducing the inflammation will help reduce your pain. A simple way to address inflammation is to regularly apply a cold pack or ice to the local area of pain. Ice also helps by acting as a local anaesthetic and by slowing nerve impulses, which in turn can interrupts the pain signals generated in the affected area.
  5. Meditate twice daily. Meditation comes in many varieties, some complex, others simple. One common approach is just to find a sound that is pleasing to you but has no particular meaning (like "som"), close your eyes, sit still and comfortably, and repeat the sound in your mind. When your thoughts wander, notice that they have wandered and return to your sound. If you feel your pain, notice the pain and return to your sound.You don't have to sit up straight with your legs crossed—any position that you find comfortable is fine. You can sit in your recliner with a heating pad on your back if that is best for you. You can sit back and soak in a warm bathtub. Start with a few minutes, and gradually lengthen to thirty minutes. You will find yourself refreshed and reinvigorated, with less pain overall.
  6. Laugh more often. One study showed that social laughter actually increases pain tolerance.5Laughing along with others was shown to have the highest positive impact. Laughter has many positive effects, including increasing circulation and oxygen, and raising your body's level of endorphins (the body's natural pain killers). There is a whole movement called "laughter yoga"—which helps people enjoy the many benefits of laughter without having to need a reason to laugh—it just focuses on laughing for its own sake.
  7. Get enough restorative sleep. Getting enough sleep is critical to managing pain and promoting healing, so it's important to employ a variety of sleep aids to help you get a healthy amount of sleep. Regular exercise that physically exhausts the body helps promote deep sleep. Visualisation, meditation, and other psychological techniques can also help you get to sleep and stay asleep.
  8. Stay well hydrated. It is common knowledge that drinking enough water throughout the day is good for you, but did you know it can also help reduce pain? For people with back conditions, staying well hydrated helps the intervertebral discs stay healthy. Drinking enough water also helps reduce stiffness, it helps your blood carry healing nutrients and oxygen throughout the structures of you body, and helps flush toxins out of your muscles and other soft tissues. It will help prevent constipation (a side affect of many pain medications).

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