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7 Evidence-based Ways to Reduce Back Pain

back pain
Caused by a variety of factors ranging from bad posture to muscle strain, back pain is a frequent problem for many people.

Do you struggle with back pain? Caused by a variety of factors ranging from bad posture to muscle strain, back pain is a frequent problem for many people. There are many over-the-counter treatments available, but not all of them are evidence-based. In certain situations, some of the most popular remedies, such as heating pads or back belts, have little or no evidence supporting their use to resolve back pain. Below are 7 evidence-based options to consider if you are seeking an effective way to help reduce or eliminate your back pain:

  1. Chiropractic care: Chiropractic treatments are a safe, effective way to relieve back pain and improve function. Chiropractors use gentle pressure and manipulation to realign your spine and reduce pain.
  2. Massage therapy: Massage therapy helps relax tight muscles and release tension in the back. It can also promote blood flow as well as reduce inflammation.
  3. Exercise: Regular exercise is simply one of the best things you can do for overall health, including your back. Exercise strengthens muscles and helps keep your spine in alignment. Exercise also helps reduce inflammation and improves range of motion. A kinesiologist or fitness trainer can develop an achievable plan to get started.
  4. Hot and cold therapy: Applying either heat or ice to an affected area can help reduce both pain and inflammation. You can alternate between hot and cold for the best results.
  5. Acupuncture: A traditional Chinese medicine technique, acupuncture involves inserting thin needles into specific points on the body. It has been shown in research studies that acupuncture can be effective for treating chronic conditions such as back pain.
  6. Transcutaneous electrical nerve stimulation (TENS): Transcutaneous electrical nerve stimulation, also referred to as TENS is a treatment modality using low-voltage electrical current to support healing and pain relief. You don’t require a prescription to buy a TENS machine, but it is always important to consult with a registered physiotherapist before using one in self-treatment for your back pain.
  7. Cognitive behavioral therapy (CBT): CBT is a psychotherapy modality that can help address and change negative thought patterns and or behavior which can be related to chronic back pain. CBT involves meeting with a trained therapist either individually or in a group setting.

For people living in the Kitchener Waterloo area, CARESPACE Health+Wellness offers multidisciplinary plans of care that based on the appropriateness, can include some or all of the 7 methods mentioned above for fast, long-lasting pain-relief. For more information or to get started on relieving your back pain, simply book your Free first online appointment.

Tyler Baron

Tyler Baron

Dr. Tyler Baron is a Chiropractic Doctor at CARESPACE Health+Wellness in Waterloo, Ontario. Dr. Baron takes a functional approach to care, utilizing his background in kinesiology, and advanced knowledge of Dynamic Neuromuscular Stabilization (DNS), and Athletic Movement Assessment (AMA). He has also received certifications in advanced manual techniques including Contemporary Medical Acupuncture and Active Release Therapy (ART).