Image of Kineon red light therapy device used for back pain.

5 Reasons Why Your Back Pain is Not Going Away

Back pain is a significant problem worldwide. It’s the fifth most common reason for all physician visits in the United States. The lifetime prevalence of lower back pain is reported at 70% in industrialized countries and has a worldwide prevalence of 84%.

For many, back pain is chronic, debilitating, and emotionally draining.  It’s tricky to manage, and some practitioners still recommend outdated and ineffective treatments. 

Many people suffering from back pain choose not to consult their practitioner, perhaps for the reason above, but we urge you not to suffer in silence. There are things you can do to manage back pain.

We’re sharing science-backed management techniques that anyone can implement to get moving again. You may not have encountered all of these before, so read on.

 

Effective Strategies for Managing Persistent Back Pain

 

If back pain is prevalent in your life, there’s no doubt that you’ve had enough. You may visit your general practitioner for advice that doesn’t help; it has been suggested that GPs are still giving inaccurate information regarding back pain.

While we still advocate for getting in front of a good doctor, here are some things you can do to take back control and move from discomfort to you again: active, happy, and pain-free.  

 

Gentle Exercise

 

Exercise might seem like the last thing you want to do when you’re in discomfort, but if you can manage gentle exercise or return to your normal activity levels, it can help your back.

If you’re familiar with traditional recommendations for lower back discomfort or have seen a GP, you may have been advised that bed rest is what you need. However, new research shows that bed rest can actually delay recovery of lower back pain, and movement is the better treatment. 

It may be that you’ve tried bed rest, but it hasn’t worked, and now it’s time to try something else so you can get back to your normal levels of activity and back to you again. 

Gentle exercise doesn’t need to be strenuous; walking with your family in the local park may be enough for the day. If you can manage more, try adding a gentle back exercise routine

 

 

In the video above, Cliff Bardelli, an exercise specialist at the Sewall Healthy Living Center at Sharp Coronado Hospital, demonstrates exercises to help prevent back pain.

 

Photobiomodulation (aka. Red Light therapy)

 

For those who are already exercising but want to bolster the impact of exercise and recover faster, red light therapy (RLT) can do that. Red light therapy is well known for its impact on inflammation (more on inflammation later), which is very common among those suffering from back pain, but RLT can do more than that. 

If exercise is the antidote to lower back pain, but managing it is difficult, red light therapy can help you recover from exercise faster. It’s proven to reduce exercise-induced stress and improve the post-exercise recovery period.

 
A Kineon red light therapy device on a man's back. This helps alleviate lower back pain.
 

If gentle exercise feels like the last thing you want to do, and all you can do is rest, then rest with red light therapy.

You can use a targeted red light device from the comfort of your own home. Red light therapy wavelengths penetrate deep into your muscles and reach the mitochondria, the powerhouse of your cells. This promotes the production of adenosine triphosphate (ATP), the fuel your muscles need to repair and regenerate.

With increased ATP levels, your cellular activity accelerates. You can see faster healing and reduced inflammation, which is the perfect environment for decreasing back discomfort. 

Yes, you can do all that while relaxing at home!

 

KineonTheMOVE_Pro device used to alleviate lower back pain.

 

Good Posture

 

Spinal posture matters whether awake, moving around, sitting, or sleeping. Low back pain is commonly associated with postural imbalance, so it’s worth considering.

Many factors influence our posture, and not all of them are bad. Naturally, aging changes our posture, as does our occupation (think hunching over desks or manual labor) or problems such as scoliosis. 

A lot plays into our posture, and we must focus on what we can change.  

 

Image Source

Harvard Health shares that good sitting posture is spotted when spinal curves align and balance. In the example above, a rolled towel is used to help achieve that when sitting.

Similarly, according to Harvard Health, when standing, good posture keeps the body aligned and balanced as opposed to slouching.

 

Be mindful of how you carry yourself throughout the day. Try to spot times when your posture is unbalanced or misaligned. 

Regarding sleep, your mattress may contribute to your back discomfort. Don’t ignore your preferences, but watch out for outdated advice that a firm mattress is what you need. Evidence suggests that a medium-firm mattress is better.

 

 

Nutrition And Diet That May Help Alleviate Back Pain

 

What we eat directly impacts our bodies, and when it comes to managing lower back pain, we want to achieve high levels of hydration and low levels of inflammation (red light therapy can help with this, too!)

Hydration is key for health, generally, so don’t neglect it. The amount of water you need depends on your body and levels of activity and sweating, but according to the Mayo Clinic, there is a guideline.

  • 3.7 liters of fluids/day for men
  • 2.7 liters of fluids/day for women

Look out for signs of dehydration, such as headaches. Follow your body's natural cues for how much water you should drink. 

Managing inflammation is one of the best things you can do for your body. Studies show a link between pro-inflammatory foods and lower back pain and that those with inflammatory diets had an increased chance of suffering from lower back pain. 

Consider your diet at every meal and the inclusion of inflammatory foods.

 

Stress Management

 

Psychological stress can increase your chances of experiencing discomfort in your back. While the two may seem unrelated, stress impacts our bodies. Between muscle tension and stress hormones, our physical bodies are impacted by what’s happening in our minds. 

Where possible, manage stress in your life. You can find stress management solutions by managing your environment and taking time for yourself, or we can go full circle and return to the importance of gentle exercise as an outlet for stress.

 

Support

 

Whatever your levels of back discomfort, find yourself a support network. Having support from a loved one, online clinical support, or even an online community can help you manage stress, feel understood, and find new solutions you haven’t considered before.

For those struggling to get out of the house, online support has been found to be as effective as in-person support, so all is not lost!

 

A graphic image that has this text, "Join the Kineon Community." This encourages viewers to join the facebook group with over 3,000 people to know more about reducing joint pain, inflammation, and more with red light therapy.

 

From Back Pain To Possible

Recovering from back pain is unlikely to happen overnight, but implementing management techniques will certainly help. As you can see from this article, management techniques are possible for anyone, even if they can only be managed in small doses.

If necessary, start with passive techniques like stress management, support groups, and red light therapy, then integrate active approaches like exercise and posture.

 

For more articles on back pain read:

    About Kineon

    Bringing the latest advancements in enhanced red light therapy for home use. Our mission is to get you back on your feet and moving pain-free.

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