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My Journey with Back Pain

If there’s one thing I know about, it’s how to relieve back pain. In my twenties, I suffered from intense low back pain due to various traumas I endured. It was a long journey before I discovered something that helped me recover. After visiting multiple doctors, I was told I needed to live with the pain because they couldn’t help me. This was incredibly depressing and frustrating.

The doctors told me I was simply depressed and that the pain would be alleviated with a combination of medications. I stopped exercising and going out, unable to enjoy life. At one point, I had to take a leave of absence because it was too painful to sit all day at my desk when I worked in Human Resources.

Chronic pain had taken over my life, making me so sad that I was missing out on living a fun and active life. It took about eight years before I started to find real relief.

Finding Some Back Pain Relief

Living with chronic pain took a toll on my relationships and my job. After trying various therapies, and medications, and seeing numerous doctors, I became desperate for answers. One day, my grandmother suggested I visit a chiropractor. I didn’t know anything about this type of treatment, so I was hesitant at first. I had just moved to Connecticut, and the chiropractor she recommended was in New Jersey.

Determined to find relief, I packed a bag and headed to NJ to see this chiropractor. During my first visit, he took specific X-rays of my lower back and pelvis and discovered that my pelvis was severely rotated, causing intense muscle spasms. Within a couple of weeks of getting adjustments, I started to feel better. I was thrilled to finally find some relief.

After returning to Connecticut, I continued my care with a local chiropractor. Little did I know how much my life would change. There were ups and downs, but this was a turning point in my recovery from back pain.

While visiting the new chiropractor, I was introduced to a Massage Therapist who helped me tremendously. This was my introduction to bodywork, and it made such an impact that a couple of years later, I decided to attend massage therapy school to help others dealing with pain.

Although it was a difficult time, I discovered many blessings along the way and am grateful to have come out on the other side. Through my struggles with back pain, I found my passion in life!

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20 Ways to Recover From Back Pain

As a Licensed Massage Therapist with nearly two decades of experience, I have used my knowledge to help alleviate both my pain and that of hundreds of clients. Here are my recommendations that have proven effective over the years.

1. Ice and Heat Packs

In the first 24 to 48 hours after an injury, using an ice pack is recommended. After that period, switch to heat. I prefer gel heat packs over dry heating pads. For more chronic issues, it can be beneficial to alternate between ice and heat.

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2. Support Your Back in a Comfortable Position

When sleeping, place a pillow under your knees if you are lying on your back and between your knees if you are lying on your side. Additionally, using pillows while sitting can help relieve pressure on your pelvis and spine.

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3. Anti-Inflammatory Medication or Pain Relief Supplement

Taking medications can be helpful in the short term to get you through tough periods. For long-term use, I suggest opting for more natural supplements. Magnesium is a natural muscle relaxant, and turmeric is great for reducing inflammation. Always check with your doctor to see what would work best for you.

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4. Topical Pain Relief

24/7 Relief & Recovery is my go-to pain relief cream, and it’s the best I’ve ever used both personally and professionally. Applying this cream a few times each day reduces inflammation and provides quick, natural pain relief. My clients love it, and I use it daily!

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5. Epsom Salt Bath

There’s nothing better than soaking in a hot bath with soothing Epsom salts to relax your muscles.

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6. Dry Needling. “Dry needling is a treatment that healthcare providers use for pain and movement issues associated with myofascial trigger points. With this technique, a provider inserts thin needles into or near your trigger points. The needles stimulate your muscles, which causes them to contract or twitch. This helps relieve pain and improve your range of motion.”

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7. Move Around and Don’t Stay in 1 Position

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8. Gentle Stretching or Foam Rolling

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9. Deep Breathing Exercises

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10. Take a Break from Intense Exercise and Try Going for a Walk. See this post!

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11. Visit a Doctor

Look for an orthopedic or pain management doctor. Naturopaths and Functional Medicine practitioners are also very helpful for reducing inflammation in your body.

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12. See a Physical Therapist

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13. Find a Massage Therapist – specializing in orthopedic, medical, or myofascial therapy. Find one near you!

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14. Visit a Chiropractor

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15. Discover Acupuncture for pain relief

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16. Distract Your Brain

Meditation is proven to relax the nervous system which in turn will reduce your response to pain. In addition, listening to soothing music and sounds also helps to distract your thoughts. Here’s one to try!

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17. Work on a Positive Mindset & Lifestyle

It is not easy to stay positive while in pain. However, having positive thoughts will help in battling chronic pain. Check out this journal!  The Serenity Roadmap: Self-Care Journal.

18. Seek out a Supportive Community

Finding like-minded people who understand struggling with pain is helpful. It is always nice to talk with people who know what you are going through and get it. Join us in the Simple Self-Care & Stress Solutions Facebook group and belong to a caring and welcoming community!

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19. Say Healthy Affirmations & Prayers

Proverbs 17:22 “A joyful heart is good medicine, but a crushed spirit dries up the bones.”

Philippians 4:8 “Fix your thoughts on what is true, and honorable, and right, and pure, and lovely, and admirable. Think about things that are excellent and worthy of praise.”

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20. Eat an Anti-Inflammatory Diet

Stay away from processed and sugary foods and drinks. These cause inflammation and will limit your ability to heal. Eating whole healthy foods will help in the healing process. Check out these Healthy Eating Tips.

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Back Pain Relief Options

There are plenty of options when it comes to relieving back pain. In my experience, it is best to try more than one treatment to find the most relief.  However, trying one thing at a time to see what works and what doesn’t is smart.  If you continue to have no relief it is best to be checked out by a healthcare professional. There are options to get x-rays and other imaging tests to confirm if there is something more serious going on.

Take care of yourself and find what works for you. Don’t give up and don’t let anyone tell you that you just have to live with pain. There is an answer for you out there! Be an advocate for yourself.

xoxo

Jill Ciampi is a Lifestyle Blogger, Licensed Massage Therapist, and Certified Wellness Coach with a passion for helping others manage stress, chronic pain, and anxiety. Learn more about her journey and wellness practice that offers natural solutions to stress at www.AtTheHeartofWellness.com.

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