Chronic (Back) Pain – 5 Steps for Relief

A month ago I threw out my back and then proceeded to pull my piriformis muscle.  I was pretty out of commission for at least a week.  I thought about blogging about this a couple weeks ago, but didn’t want to have a blog downer, and also didn’t want to focus too much on it.  I’m a month out from the incident that caused this pain, and I’m still struggling with pain and stiffness, especially in the morning.  If anyone reads this who struggles with chronic pain, I definitely can sympathize.  Please feel free to message me or put something in the comments and I will pray for you!

yoga pose

A couple things have helped me, which aren’t rocket science, but in case they help someone out there – especially those who have thrown out their back:

1). RICE (Rest, Ice, Compression, and Elevation) – it’s hard to see the light at the end of the tunnel at the beginning of an injury, but following this acronym definitely helps!  It may take a couple weeks with some injuries, but be patient – the back is pretty sensitive, as are the core muscles, if they are injured.

2). Stretches – every morning now I do core exercises and stretches – both out of necessity and discipline.  I do six stretches every morning – they help with general stiffness in my legs as well as managing my sciatica by stretching the piriformis muscle.

3). Core exercises (i.e. Yoga) – I wish someone had told me during each of my three pregnancies how important core exercises are (i.e. planks).  The Cobra Yoga pose has been my friend with lower back pain, and also has been recommended by my chiropractor.  The core affects SO MUCH in our bodies, and each pregnancy it can easily become weaker.

4). Regular chiropractic visits.  I should have started going while pregnant (prevention is important!) but now am finding so much relief, learning so much about my body holistically and my kids love going too!

5). Avoid heavy lifting if at all possible!

Hope this helps someone!  I think prevention is the way to go, but if you ever get into a chronic pain rut, I hope that you find relief!  It takes effort sometimes but it many times relief is possible with patience and discipline.

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