4 Natural Ways To Relieve Lower Back Pain

UltimateHuman Team Oct 17, 2022
30 People Read
Natural Lower Back Pain Relief
Table of Contents
  1. The Problem with the "Usual" Back Pain Solutions
  2. 1. Foundation Training
  3. 2. Pulsed Electromagnetic Field Therapy
  4. 3. Infrared Light Therapy
  5. 4. Movement
  6. Conclusion

Written by: Jon Mitchell, PA-C

Feeling some pain or stiffness in your back?

You're not alone.

Lower back pain (LBP) is the most common cause of disability throughout the world and roughly 25% of U.S. adults have reported acute low back pain within a 3 month period.

Back Pain Osteoporosis GIF by K Health | Digital Primary Care

Whether it has to do with disc herniation, stenosis, or some sort of nerve impingement...

There are options available that can help.

Let's talk about what to know when getting evaluated... and 4 tips to naturally relieve the pain (without surgery) 👇

The Problem with the "Usual" Back Pain Solutions

It's important to consult with your doctor or healthcare professional about your back...

But the standard care isn't always perfect.

At the doctor's office, the normal procedure to treat LBP typically involves a physical examination, a preliminary x-ray, and some muscle relaxers or anti-inflammatory medication.

Some doctors will also refer out to a physical therapist (which is a good practice).

If the pain doesn’t improve... the next step is either a CT scan or MRI of the back to further assess what could be wrong in the spine structurally.

Here's the problem:

Even if they find what looks to be a structural problem... that does not mean the pain is coming from that issue.

Unfortunately, this could be why positive results for back surgery are only around 50%.

Also, surgery often doesn't address the root cause back injury in the first place...

Which could mean you'll have recurrent pain, even after the procedure.

With all that said...

Here's 4 tips I've found to be extremely effective with helping prevent AND resolve chronic LBP:

1. Foundation Training

Foundation training is a series of simple body-weight exercises created by Dr. Eric Goodman that works to strengthen the posterior chain — which is the group of muscles in the back of your body that spans from your head to your feet.

Since our modern lifestyles often require use to sit regularly...

This can cause maladaptive changes within the muscles and spine that lead to increased pressure within the vertebrae.

Over time, this could lead to disc herniations and nerve impingements.

By retraining your posterior chain, you can effectively remove that pressure from your spine and resolve chronic pain.

2. Pulsed Electromagnetic Field Therapy

Pulsed electromagnetic field therapy (PEMF Therapy) uses a device that generates frequencies shown to stimulate healing within the body.

Dr. William Pawluk is a pioneer in this field.

He's known for using PEMF therapy to help accelerate healing in a variety of conditions, not only LBP.

3. Infrared Light Therapy

Infrared light is a specific type of light that has some powerful healing properties.

I like infrared light therapy because it's has been shown to help improve blood flow to the treatment areas of the body.

And since blood flow is essential to the healing process...

You may be able to heal your back faster by augmenting the flow of blood towards the areas of pain.

4. Movement

This one often goes under-appreciated:

Simple movement can help improve pain and healing.

It used to be common knowledge that rest was the key to improving musculoskeletal injuries...

But the truth is: Active recovery — or light activity that doesn’t cause further injury — can help you relieve pain and recover even faster.

When doing this, use pain as your guide.

Tightness or soreness is okay... but any sharp/stabbing pain means you need to scale back your activity.


Since it can restrict our movement and negatively impact our lifestyle...

Finding relief for lower back pain is a big priority when the pain is at its worst.

I hope these 4 tips have given you some hope when planning for natural, long-term relief from this major issue.


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Table of Contents
  1. The Problem with the "Usual" Back Pain Solutions
  2. 1. Foundation Training
  3. 2. Pulsed Electromagnetic Field Therapy
  4. 3. Infrared Light Therapy
  5. 4. Movement
  6. Conclusion