5 Back Pain Remedies That Require No Surgery Or Drugs

Free Yourself From Back Pain At Home, With These Simple Tips!?

Hi there, 

Arkash here, Founder and lead Physiotherapist at Align Motion Physio Merrylands. If you find yourself on this page, I suspect that you have a nagging, or possibly acute pain in your back. And more than this, you’ve probably asked yourself something like “what back pain do I have?” because as we know, there are many forms in which it can manifest. 

Does that sound like you? If so, you’ll want to read on as what I’m about to discuss could enable you to free yourself from the negative effects of back pain, without resorting to the extreme measures of drugs or surgery.

I’m passionate about holistic, natural care. Over the years, I’ve treated hundreds of clients of all ages and conditions. The biggest mistake I have seen in this time is patients being mis-diagnosed and prescribed strong drugs or unnecessary surgery to alleviate their back pain.

We’re going to explore 5 proven natural remedies for treating the root cause of back and spine injury, and at the end I’ll show you how you can contact me directly for a chat if you’d like a specialist opinion. 

Let’s get into it!

First, it’s important to understand why we choose to go down the natural route here at Align Motion Physio. Surgery, and drugs, can be extremely effective in certain cases, but they should only be used as a last resort. When back pain becomes chronic, we know something needs to change. I always go for the natural route first, as our bodies have amazing powers of recovery from within.

Surgery is invasive, and can be very expensive. What most people don’t realise is the vast majority of back pain related problems are benign and do not require surgery. As for drugs, most people tend to lean towards conservative treatment that includes a bunch of over-the-counter painkillers, many of which contain opioids. 

Now there’s nothing wrong with opioid painkillers, but in the long run, they can cause a medical condition known as opioid painkiller dependency (OPD), which is common among people with chronic back pain. Because painkillers only offer temporary relief for sore backs, time and time again I hear patients complain that their back pain always seems to come back over and over again. 

That’s why I believe in finding alternative natural remedies that will resolve your back pain dilemma. Here are my top 5 home remedies for back pain:

1) Get Moving!

Exercise is generally good for the body. It keeps us in shape and helps us lose weight, so it’s no surprise that it can help with back pain problems.

Regular exercising helps to strengthen the muscles and ligaments around the spine thereby reducing the pressure on the vertebrae and the intervertebral discs. This reduces the risk of herniation of the discs and mechanical back pain complications.

Besides strengthening your core muscles, regular exercise will keep your body young and full of vitality. The added effect of losing weight will remove unnecessary pressure on your spine which, in turn, lowers the chances of developing a sore back.

Will back pain go away completely with exercise? Surprisingly, many of my clients have found that exercise was the key, and building stronger muscles provided the much needed protection their spine needed!

Here are some of my favourite exercises. You can do these at home, and they’re amazing for taking that stress and strain off your back. Each link has a quick and easy to follow video to explain:

Bridges

Knee-to-chest stretches

Lower back rotational stretches

Pelvic tilts

Cat stretches

2) Learn To Sleep Better

Believe it or not, there is a wrong and right way to sleep, especially if you have chronic back pains. You should reconsider how you sleep, because even if you do not have back pain currently, how you sleep can affect your back in the long run.

In order to prevent or get rid of back pains, it’s important you sleep in the right position and apply certain techniques.

Below are the best sleeping positions for alleviating your back pain.

Sleep in the fetal position.

Sleep on your side with a pillow between your knees.

Sleep on your back with a pillow, as support, under your knees.

Sleep on your stomach with a pillow below your abdomen.

I like to say that everyone has their own “sleeping style” and what works for me may not work for you. For instance, I can’t sleep on my stomach but I have clients who swear by it. So try out the different methods above, and pick the best one for you! 

3) Get Hot, And Cold!

Using heat or cold therapy can give you relief from back pain, however, it is important you know when and how to use them. 

Applying heat works best for back pains that occur as a result of strains on muscles and ligaments (what I call mechanical back pain) because the heat loosens stiff and sore muscles which in turn relieves pain, whereas cold therapy works for back pain complications as a result of inflammation.

You can apply heat to sore backs using heating pads, hot patches, and even warm baths can help. For cold therapy, ice packs and cold baths will do the trick. This method is particularly useful when back pain won’t go away. Try it first for a few days before considering something more serious.

4) Stop Slouching!

Your grandma was right! Slouching at your desk for long periods at a time can cause back pain. When you are slouching, the discs/muscles/ligaments have to work a lot harder to keep you upright compared to when you are sitting in the correct alignment. And when you aren’t conscious of this, is when back pain becomes chronic.

If they are working too hard over a long period of time, they will complain. And when they complain, you are in pain! When back pain is serious you can make it worse than necessary through poor posture.

Some tricks to stop you from slouching include:

Keep your laptop/computer screen at eye level by putting some books underneath it

Prop your back up with a cushion on the back of your chair

Use a standing desk

5) Stretch, Stretch, Stretch!

Doing stretches is probably the most effective but least used home remedy to relieve a sore back. A simple stretching routine strengthens the spine and improves your flexibility, making you less prone to stiffness, which in turn eases back pain.

Here’s my Top 4 stretches for a sore spine:

Trunk rotation stretch

Child pose

Hamstring stretch

Hip flexor stretch 

Speak To A Specialist Physiotherapist 

So there we have my Top 5 home remedies for back pain. It’s important to note that these remedies won’t guarantee 100% relief from your issues, but they’ll go a long way to helping you live a long and happy life free of pain. 

If your back pain persists, you should consult your doctor, or better yet, an expert physiotherapist to get it sorted. 

Your GP is good for general ailments, and will often refer you on to a specialist Physiotherapist if necessary. That’s where we come in. Here at Align Motion Physio Merrylands, you’ll be seen by a specialist that will assess, diagnose, and fix your back pain without surgery using proven treatment programs and techniques. 

Most times, it is best to take your back pain problem to us because we know exactly how to characterise the root cause of the pain and develop a custom plan to help you treat it. 

FAQ

Is Physiotherapy covered by Medicare?

Of Course! 

If you are on Medicare, simply speak to your General Practitioner who can refer you to us under an Enhanced Primary Care Plan.

Can Align Motion Physio treat Private patients?

Yes! 

Align Motion Physio Merrylands is connected to HICAPS, meaning you only pay the gap. The cover varies by health fund, so contact us to find out an estimation of coverage.

Do I need to do anything else?

You may need to bring a change of clothing depending on the treatment provided, our friendly team will advise you what you need, so just give us a call on the number below. Also, if you have X-Rays or recent reports bring those along too.

What happens on my first visit?

When you visit us, a Professional Physiotherapist will ask about the history of your back pain problem and perform a physical examination. Depending on what we find, we’ll create a tailored treatment plan involving exercise, corrective actions for movement, and manual techniques to free up your problem areas.

How many times will I have to be seen?

It depends on your unique situation, but our focus is to get you back to your best with the least amount of treatment. We’ll create a plan and timeline for you on your initial visit.

Will I need a referral?

It depends.

You’ll need a referral if you are claiming under Medicare, WorkCover or CTP.

If you are a private patient, no referral is needed. 

What do you need from me if I’m on WorkCover?

Please bring the following to your initial consultation:

GP referral

Claim number

Insurance company details

Claims officer details

Are you Covid Safe?

Absolutely! We put patient safety above all else, and our clinic is kept to the highest standards of cleanliness and is regularly checked to ensure everybodies wellbeing.

Are you ready to take back your freedom from pain? 

Next thing you should do is check out my Lower Back Pain super guide! It has everything you could ever need to know about the causes and solutions to your issues.