“If we put an MRI on all of you, 75% would come back with a bulging disc of some degree.”  That’s what my physical therapist/yoga teacher/mentor told our class the first day of yoga training.

I believed him.

Here’s why.

My Back Pain Story

It was July 2016.  I woke up to an extremely tight and aching back spasm, all along the right of my spine.  At first I thought it was just a tight muscle or I pulled something during a workout. 

But it lingered.  Days turned into weeks. 

I traced back my steps to think – was their something I did I’m forgetting?  I couldn’t recall a single event that would have triggered a back spasm like this.

I’ve heard people talk about getting back pain randomly as they get older. Is this what they were referring to. Was this the so called “back pain” I have heard people complain of?  

After multiple weeks I realized, yes, it happened to me too.  I couldn’t believe it. I couldn’t for the life of me figure out how someone young, active, and healthy could have this type of back pain.

But what was the cause?

My Symptoms

The muscles to the right of my spine (erectors) seized up, to what felt tight like a rope to the touch and a continuous tension. The muscles all along the right side of my back were in a constant state of intense engagement.  Simply put, my back muscles would never relax.  Leaning forward, sitting, and standing all made it worse.  Just a constant spasm.

I had to lay down every hour as that was the only thing that would give me any relief. Standing or sitting was horrendous. OTC pain killers didn’t make an impact, pain patches like Salonpas would give a subtle relief, so I’d gladly use those liberally.  But generally speaking, the pain was constant.

Related:  The Drugstore Find To Give You Back And Neck Pain Relief – FAST!

I Tried Everything… Or So I Thought

I tried going to the chiropractor, trigger point therapy, eStym patches, massages, you name it. I went to the chiropractor many times over the course of a month with no improvement.

I tried trigger point therapy (like a very pointed massage for a specific problem) – normally a tension release god-send, but the therapist couldn’t get the muscles along my spine to relax. 

At one visit to the chiropractor, she used a rapid release tool on me that vibrates at a rate faster than your muscle can, which felt great, but didn’t last longer than when she applied the tool.

Finally, after multiple visits to the chiropractor and massage therapist, I asked my chiropractor what else I should do.  She said I could give acupuncture a try. 

What?  The needles all over my body?

Whyyyy?  Nooo!!

*clears throat* “What does that do?”

She says, it can penetrate into the muscles in such a way to literally make them relax. 

Now, if you’ve ever had acupuncture, you might think that sounds a little off.  It is. She was thinking of dry needling.  However, my virgin-to-both modalities didn’t know the difference. 

The Four Remedies For Back Pain

1 – Acupuncture

I found an acupuncture clinic near my house – Hillcrest Community Acupuncture.   As instructed, I wore comfortable clothing that gave access  up to my knees and elbows.

They take walk-ins and sit you on a recliner in a room with others while they give you the treatment. 

The licensed acupuncturist, took note of all my symptoms and went to work.  He inserted extremely thin needles into my arms, hands, lower legs, and feet.  These needles don’t actually go very deep but they are strategically placed to address the patient’s needs.  

I would like to say it doesn’t hurt, but it doesn’t always feel great either.  On the other hand, some needles I don’t feel at all. 

Some of the needles will send a sharp “zinging” sensation at the local point, which spreads, and then gradually decreases in intensity after a few seconds.  If you decide to give it a go, if this painful sensation doesn’t go away, let them know to adjust that needle as you shouldn’t feel discomfort for anything longer than a few seconds. 

Once they were all in, I immediately started to relax.  Any minor discomfort faded away and I felt like I was floating. 

The euphoria was well worth the uneasiness to get there. 

There is a difference in pain from the needle that goes too deep into the skin and the zinger sensation “de qi” that one experiences from an intense acupuncture point.  The going too deep pain would be considered poor needling practice, I’d recommend you find another practitioner if you experience that often. 

But did acupuncture help my back pain?

In one word, yes.  I noticed a reduction in pain after two treatments, after four, major improvement, and after a couple of weeks going once a week consistently I was virtually pain free.  So, yes, this stuff works.

2 – Yoga

As my regular yoga practice increased, I felt more and more open in my body.  The pain and tensed right side erectors that once plagued my every move no longer took hold.

I created a post on the top yoga poses that have helped me during my back pain recovery and have also listed them below:

• Cobra pose (press-ups)
• Modified crescent with psoas stretch 
• Runner’s lunge
• Twisted monkey variation
• Half Pigeon
• Reclining bound angle pose
• Supported bridge
• Supine Twist
• Legs up the wall

Perform moves at your own risk.  If you have been experiencing back pain, always check with a doctor or physical therapist prior to engaging in any physical activity. 

3 – Back Support

Your spine is strong but if you are out of alignment for too long with added pressure it becomes too much and pain will ensue.

Think of all the seats you sit in each day. How much lumbar support does the seat in your car provide?  What about your office chair or your favorite place to sit at home?  How much support are you giving your back in each of these places? 

There isn’t a day that goes by that I don’t think about back support.  Real sexy stuff, I know.  My car has a lumbar support cushion, my chair at work does too, I place a pillow at my mid-back when I sit anywhere in my home.  If I’m traveling via air, a blanket, sweatshirt, neck pillow, purse, water bottle, whatever I can get my hands on to place at my lumbar against the seat works better than nothing. 

My car, for example, has the fancy controls to increase or decrease lumbar support, but you know what, I still find it’s not enough.  I don’t have a long commute but I have still chosen to add additional lumbar support because I now realize it’s that important.  It’s my back!! 

I like this lumbar support for my office chair and this one for the car.  

4 – Practice Mindfulness While Lifting Weights

Okay, maybe bicep curls are an exception.  But, an overextended back squat, snatch, shoulder press, row, or an improper dead lift can be dangerous, especially if done repeatedly (and especially if you don’t know you’re doing it).  Therefore, getting a coach is your best bet to ensure you are lifting with proper form.  Many gyms offer this as a private or semi-private session, even a few sessions with a trainer are worth it.  When it comes to your spinal health, being able to workout for the long-haul means you need to ensure proper form.  This is not an area to skimp on the expense. 

So what was the cause of my back seizing up?

I’ve come to the conclusion my back injury and pain was caused by my own doing over a long period of time in combination with slight scoliosis.  A lack of proper back support, too much flexion and not enough extension.  A lack of counterbalance if you will.  I realized how much I was leaning forward at my desk, at the dinner table, in my car, basically everywhere.  

If you want some tips on how to ensure you are getting enough extension to counter all the flexion (forward leaning) during the day, do this.  

All of this was not without many lessons to be learned. 

We have natural curves to the spine that act like a spring.  If you added weight on top of a spring, it needs support or it will fall over or even break in the middle.  Just like our spine, if we lean forward too much, lift weights improperly or do any activity out of alignment without support, we can do some serious damage if we aren’t careful.  The spine is a complicated structure built to hold us up but if we abuse that too much, it will most definitely let us know. 

The lesson I learned here is to treat my back with respect and give it the support it needs.  In-turn, it will be there for me when I need it most.

RECAP:  The Top 4 Self-Care Remedies for Back Pain

• Acupuncture for pain management
• Yoga for creating space, elongating your spine, extension, flexibility, and counterbalance
• Daily lumbar support in every chair
• Mindfulness in training

What is your health worth after all?

Have any of those strategies worked for you?  Let me know what your experience with back pain has been in the comments below.  So many people experience back pain, it would be great to hear what has worked for you!

---

Disclaimer:  All opinions are my own.  This post is intended for educational, inspirational, or entertainment purposes only.  I am not a doctor, the content on this blog is not intended to be substituted for medical advice.