• Breath - Focus on your breathing! Breath properly in a slow, controlled fashion, this will help in the lower back relief process.

• Drink Water - When your pain hits, drink two large glasses of water. Drinking water often gives back relief within minutes. Muscle pain is often associated with dehydration.

• Ointments - It's highly recommended you use a really good ointment for quick lower back pain relief. TigerBalm™ is really good and it works like magic. There are different strengths available, but most people like to use extra strength. Click here for more information.

• Ice - If your pain is followed by an injury or sudden movement, apply ice (this helps with inflammation) for the first 48 hours and heat after.

• Aqua Therapy - Aqua therapy is great. If you have access to a pool, swimming can help alleviate the pressure in your lower back.

• Rest - Take bed rest on a firm bed. Every couple of hours walk around and arch your back backward (depending on the severity).

• Bath - Soak in a very warm bath. Add Bath Jelly to your bath to hold the heat longer and create a therapeutic experience.

• Walk - Walk forward for 10 minutes in an S-line. Walk to the right using 3-4 steps, then to the left for 3-4 steps.

• Lying Down

1. Lie on the floor and place your calves on a couch or chair so that you legs are raised. Place a rolled up towel under your neck to keep your spine aligned and alleviate any pressure.



2. Lie on a hard floor, pull your knees toward your chest and lock your hands on your knees. Slowly rock your body back and forth, for 1-2 minutes or just hold your knees for a couple minutes, only until you feel the strain getting intense. Don't forget to take deep, slow, controlled breaths (better for acute back pain). 

• Sitting - When sitting try to keep your knees higher than your hips and keep your feet flat on the floor. You can also use a pillow under your feet for better positioning.

• Brush your back, legs and feet for 10 minutes after a warm bath. Use a soft brush. Brush the soles of your feet from heels to the toes. Focus on the point below the ball of the foot, in the center. Brush each toe from root to tip. Brush the back of your leg from the calf to the thigh. Brush your back from the upper back to the lower back.

• Wash your back with rice vinegar. Boil 300 ml of rice vinegar, cool to a comfortable hot temperature and wash the painful spot for 15 minutes once a day.

Food Therapy

Drink spinach juice. 1 pound of spinach and Chinese cooking wine. Make spinach juice with a juicer and drink 100ml with 30ml of Chinese cooking wine, twice a day.

Foods You Should Eat and Foods You Should Not Eat

The foods you eat can actually make your lower back pain worse or better. Some foods can actually enhance inflammation, increase pain and cause more discomfort. On the other hand, there are foods that have anti-inflammatory properties and will help alleviate pain and heal your body faster. Below are some foods you should eat and avoid:

Good Foods for Back Relief

Bad Foods for Back Relief

Massage for Lower Back Pain Relief

You can do these massage techniques yourself, but it easier and more beneficial if you can get a family member or friend to help you.

1. Stand with your feet shoulder width apart. Put your hands on your back. Use your palms, or the heel of your palms to rub up and down, from your waist to sacrum 100 times.
2. Find the most painful spots and gently tap against the painful spot 30 times. Then gently knead for 1 minute.

Pressure Points for the Back

1. Use your thumb to press and knead the point that is a little higher than your waist (B123), for 1 minute.
2. Pinch the dent behind your anklebone on both sides of the foot 10 times (B160, Ki3)
3. Press and knead the back of your hand for 1 minute.

Herbs for Lower Back Relief

Most of the following herbs are available in different forms, this includes extracts, teas and capsules.

1. Trace Minerals Arth-X is a formula that consists of herbs, minerals, calcium and other nutrients that are good for the bones and joints.
2. Alfalfa
   
3. Burdock - Used for pain management.
4. Oat Straw
   
5. Slippery Elm- It has numerous properties that will soothe, disperse inflammation, draw out impurities, heal rapidly and strengthen.
   
6. Devils Claw -  Has anti-inflammatory and anti-rheumatic properties. Great for pain relief.
7. White Willow Bark - Pain reliever (A natural alternative to Aspirin™)

You should always consult your doctor, health care professional or herbalist before taking any herbs, especially if you are pregnant or on medication.

Nutrients that May Help or Reduce Upper and Lower Back Pain

Calcium	1,500-2,000 mg daily	Needed for strong bones. For better absorption, use a mixture of 3 types: calcium carbonate, chelate and asporotate.
Magnesium	700-1,000 mg daily	Works with calcium. The magnesium chelate is the best form to use.
Vitamin D	400 IU daily	Helps calcium and magnesium absorb.
DL Phenylalanine (DLPA)	Take daily, every other week	This is a natural amino acid that's great for pain.
Multivitamin and Mineral Complex with Vitamin A and Beta Carotene	15,000 IU daily	Great for the formation of bone tissue and bone healing.
Silica or Horsetail	3 times daily	Improves calcium uptake.
Vitamin B12	2,000 mcg daily	Great for calcium absorption and digestion.
Zinc plus Copper	50mg daily. Not to exceed 100mg Copper = 3mg daily.	Great for collagen formation and a healthy immune system.
Boron	Strictly 3mg daily.	Improves calcium uptake. Discontinue when healed.

Click Here for Discount Herbal Supplements & Vitamins

More Helpful Nutrients

Essential Fatty Acids	Take with meals, as directed on label.	Needed for muscle repair and flexibility.
Vitamin B Complex	As directed on label.	Needed for repair and muscle tension in the back.
Vitamin C with Bioflavonoids	3,000-10,000 mg daily.	Great for the formation of collagen. Also relieves tension in the back

Top Lower Back Pain Relief Recommendations

1. Try to avoid animal proteins until you are healed.
2. When carrying heavy bags on your shoulder, alternate frequently.
3. Reduce stress levels.
4. Wear comfortable, quality shoes. Note: the higher the heel the greater the risk of back pain.
5. Do not sit in the same position for a long period of time.
6. Lift with your knees, arms and abdomen, not with the small of your back.
7. Don’t sleep on your stomach with your head raised on a pillow (this will not help with your lower back relief). Sleep on your side, with your legs bent, so that your knees are an inch higher than your hips or place a pillow between your legs.
8. Do more activities that are good for your back, such as swimming, cycling, rowing and walking.

Back Pain Specialist

There are various types of back pain specialists that can help you achieve the relief you seek. Depending on the specialists training and expertise you can accomplish treating the root of the problem. It is always recommended to first visit your general practitioner, and if your pain persists you should then visit a back pain specialist. Below you will discover the different types of direct or indirect back pain specialists.

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