Here Are the Lower Back Pain Remedies That Actually Work, According to Science

If you have chronic lower back pain—meaning a nagging ache has persisted for 12 weeks or more—you may be tempted to throw a bunch of Dr. Google remedies into a bag, shake it up, and start drawing at random. Before you go that unscientific—but understandably desperate—route, know this: The World Health Organization (WHO) released guidelines in 2023 that aim to demystify the dizzying array of options that promise to put an end to the hurt.

We asked doctors for their back pain tips, and for insight into some of the WHO’s top ones. So, let’s forget the remedy roulette and stick with the science, shall we?

What to do for lower back pain

1. Exercise

While there’s nothing wrong with bed rotting, it’s not a great solution for a bad back. Based on nearly 70 different studies of more than 4,000 people in 20 different countries, the WHO concluded that exercise, including structured fitness programs that are prescribed or planned by health care practitioners, really works.

The chief of neurosurgery at NYU Hospital–Brooklyn, tells SELF that it’s the number one prescription he sends many of his patients home with. “Even though it kind of feels counterintuitive, actually doing some light exercise and stretching through an acute episode of back pain will sometimes activate those muscles and get you to a point where you can kind of push through and then work on core strength to prevent a recurrence,” he says. Studies suggest that just about anything is helpful—yoga, Pilates, walking, swimming…the list goes on. For an added benefit, you can throw in some core-strengthening moves.

Jared Kaplan, founder of Arrive Wellness, previously told SELF that he suggests movements like the dead bug, clamshell, and glute bridge to strengthen muscles and lessen pain. (You can find instructions on how to do these moves in our hip abductor series.)

2. Physical therapy

Are you still looking for another way to relieve your back pain? Head to the physical therapist’s office, Wesley Bronson, MD, a board-certified spine surgeon for the Mount Sinai Health System, tells SELF. “The mainstay of non-operative treatment, for me, generally begins with physical therapy, which works on restrengthening the core in the back and improving the muscular envelope that supports your spine,” he says.

Physical therapists understand how bodies work and can tailor movements and treatments specifically for you. The WHO notes that some types of PT are better than others, specifically spinal manipulation therapy or massage.

3. Self care

The WHO recommends that doctors educate people about the importance of prioritizing self care, which Dr. Anderer says is less about getting manicures and facials and more about eating nourishing foods, meditating, and partaking in (you guessed it) physical activities like yoga or Pilates.

Many of these tactics are believed to work because they lower stress, which can help you side-step the impact of back pain. For example, a study in Nature found that people who experienced even mild stress were 1.5 times more likely to have back pain than those who did not. As for those who experienced severe stress? Their chances jumped up 2.8 times.

4. CBT or a similar type of therapy

It’s probably no surprise that the road to feeling relaxed and at peace often begins with a therapist. Studies have shown that cognitive behavioral therapy (CBT)—which focuses on identifying less-than-helpful thoughts and behaviors and taking specific steps to address them—in particular can help with managing chronic lower back pain.

“CBT has many, has many uses from a psychological perspective," Dr. Bronson says. A 2022 meta-analysis of 22 studies suggested that people with chronic lower back pain who tried it had less pain and disability than people who had regular care without CBT. The WHO recommendations hinge on the idea that, while pain does happen, the road to feeling better can involve changing how you think and what you do about it.

5. NSAIDs as needed

NSAIDs—such as ibuprofen or naproxen—are anti-inflammatories, so taking them may help you get on track to recovery, Dr. Anderer explains.

For what it’s worth, Dr. Anderer cautions against just popping an Advil or two here or there. That can help relieve pain in the moment, but it isn’t going to help you deal with the inflammation behind the pain, he says.

Because NSAIDs can cause serious problems in some people like gastrointestinal bleeding, stomach ulcers, and kidney damage, Dr. Anderer suggests speaking with a health care provider who can monitor your back pain, direct you to take the right amount of medication for a safe length of time, and watch for worrying side effects.

The WHO recommends that they be used in combination with other treatments and for the briefest amount of time, and only in people who are good candidates for the meds—i.e., those who don’t have kidney, stomach, or other health problems that might be an issue.

Three things that don’t work for lower back pain

1. Opioids

Prescription narcotic medications have a well-documented history of being addictive, and they played a role in the estimated 100,000 overdose deaths in 2021 alone. “You have to look no further than the crisis itself, which I think is sort of precipitated in large part by a lot of very well-meaning doctors treating patients for pain syndromes,” says Dr. Anderer. “Chronic back pain is one of them, so that was one of the diagnoses that really fueled the opioid crisis.”

Besides being habit-forming, they don’t seem to work. At least one randomized clinical trial found that opioids were no better than the placebo at relieving back pain, but people who took them were at risk of misusing them a year after the trial was completed. The WHO specifically advises against the drugs, which include medications like OxyContin and Percocet, as “there are potentially serious adverse events associated with the use of opioid analgesics, such as dependence and overdose.”

2. Back support belts or braces

Remember the advice to get exercise, seek out physical therapists, and invest in self-care? Yeah, well, according to experts we spoke with, a back brace or support belt encourages you to do the opposite. Experts say it’s a quick-fix approach that doesn’t really work.

“Everyone asks for a brace,” says Dr. Bronson, “which I generally recommend against in the absence of some trauma that requires it.” Since the goal is to strengthen the back, “the last thing you want to do is wear a brace,” he says. “It’s sort of like using a crutch while trying to strengthen your leg.”

There isn’t strong scientific evidence that they help prevent or relieve chronic back pain, and what’s more, the WHO says that “long-term use of these assistive products may be associated with harms, including dependence, fear avoidance of movement, and deconditioning.”

3. Physical therapy that involves traction

If you’re going to try PT, there’s one asterisk that we want to mention. The WHO and doctors we spoke with all say you should avoid traction, a technique where a harness device (or a therapist’s hands) are used to pull on the back, supposedly to alleviate pain by lengthening and reducing pressure on the spine.

At best, the research suggests that the practice offers no improvements. At worst, the WHO says that some studies have suggested that those treated with traction may be more likely to need surgery and have their neurological symptoms get worse. To make sure that you’re getting the right treatment, skip the traction, and better yet, ask your doctor and physical therapist to work hand-in-hand to develop light stretching (that you do yourself!) and body-weight exercises that will get you back on your feet.

It’s unlikely that most health care providers will offer you opioids or a brace, but if they do suggest something that the WHO advises against, question them about it, or better yet, get a second opinion. When it comes to your body and your health, you have to be your own advocate—and this list can serve as a starting place for that.

Dr. Anderer also says it’s best not to wait until the pain becomes unbearable before you seek help. “I talk to patients all the time where they're like, ‘I kind of noticed it one day, but then it slowly got worse until the point where it was this rip-roaring pain that was life-altering.’” He says that if you can break the pain feedback loop when the pain is still acute (i.e., less than 12 weeks have gone by), you’ll put yourself in a better place to manage it in the long run.

 

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

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A Guide to Chronic Fatigue Syndrome

Chronic Fatigue Syndrome, sometimes called Myalgic Encephalomyelitis, a newer illness with a lot of buzz, is characterized by extreme fatigue that doesn't go away with rest. This exhaustion interferes with completion of daily activities. This mysterious disease is more likely to affect women, and usually affects people in their 40s and 50s.  

Unfortunately there is no diagnostic test, and a diagnosis is a process of elimination because all other illnesses need to be ruled out. Doctors will diagnose the syndrome when you have been suffering fatigue and the associated symptoms (listed below) for longer than 6 months. While CFS is not a progressive disease, it has a cyclical nature, with periods of wellness and relapses.

Why do people get CFS?CFS is not entirely understood, and at present the causes are speculated in the medical profession. Sufferers have been reporting the phenomenon for several decades, and doctors have found that the disease often follows having a viral infection, such as Epstein-Barr and Mononucleosis. Research has also shown that there is a link between CFS and inflammation of the nerve cells of the brain, as well as problems in the hypothalamus. The hypothalamus is the part of the brain responsible for the internal body's balance and hormone production.

What Are the Symptoms?
The foremost symptom is persistent fatigue, not resolved with sleep. Other symptoms include loss of memory or concentration, enlarged lymph nodes, and sleep problems. Another notable problem is recurring pain in the throat or muscles, headaches and multi-joint pain that doesn't swell or redden. Sufferers also experience exhaustion and feel unwell after being physically, or mental active and this feeling can last more than 24 hours.

Sometimes sufferers might report being sensitive to light or sound, or experience a disoriented or confused state, and exhibit slow thinking. Other times they might have muscle weakness or struggle with muscle coordination.  CFS is commonly accompanied by depression, which often exacerbates the CFS symptoms.

Care & Treatment
CFS has no cure and treatment focuses on relieving symptoms and maintaining emotional health. It is recommended that you work with a health care team to create an individualized coping strategy. This can include being prescribed medications for depression, pains and aches, therapies, and general lifestyle changes.

Graded Exercises TherapyWith the aid of a certified specialist, this therapy aims to gradually increase one's ability to do physical activities for longer stretches of time, without tiring you out. Usually GET includes stretching and aerobic exercises, balanced with rest periods.

Cognitive Behavior Therapy
This talking therapy focuses on helping you manage the disease by changing the way you think and behave. CBT looks to for positive, practical ways to improve your state of mind and is  intended to help you accept your diagnosis. It also focuses on challenging negative thoughts that might exaggerate symptoms, and aims to empower you with a sense of control.

Alternative Therapies
Some complementary therapies help relieve pain and stress associated with CFS. Successful therapies reported include hydrotherapy, stretching therapy, massage, acupuncture, toing exercises, or relaxation techniques.

Changes to Diet
Many CFS patients have found their symptoms reduced by cutting out sugar, caffeine and alcohol in their diets, and both eating healthy balance improves quality of life considerably.

Activity Management and Regular BedtimeSome simple lifestyle changes include monitoring the amount of activities you participate in and your general pacing, as not to deplete your limited energy levels. Establishing a regular bedtime is highly recommended, and it needs to feature consistent, and healthy habits. Bedtime should be preceded by light exercise and stretching completed several hours before retiring to bed.

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.     

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Here's How to Deal With Panic Attacks

A panic attack is a sudden feeling of intense anxiety, which may also be accompanied by a number of intense physical symptoms, including nausea, disorientation, shaking, an irregular heartbeat, dizziness, sweating, restlessness, tingling fingers, ringing in your ears, and shortness of breath.

These symptoms aren't typically dangerous but can be absolutely terrifying to experience, especially if you've never had a panic attack before. They can make you feel as though you're having a heart attack, and may last anywhere from a few minutes to half an hour.

What Causes a Panic Attack?

The symptoms described above tend to kick in when your body enters 'fight or flight' mode, as the result of a distressing physical or psychological stimulus. Your rate of breathing speeds up as your body tries to increase its oxygen intake. This causes a number of hormones to be released, such as adrenaline, making your muscles tense up and your heart beat faster.

How Should I Handle a Panic Attack?

Professor of Clinical Psychology and Applied Science at the University of Bath, Paul Salkovskis, says that it's very important not to allow your fear of panic attacks to take over. "Panic attacks always pass and the symptoms are not a sign of anything harmful happening," he says. "Tell yourself that the symptoms you're experiencing are caused by anxiety."

He points out that during a panic attack, one should avoid looking for distractions, but to ride out the attack instead. "Try to keep doing things. If possible, don't leave the situation until the anxiety has subsided. Confront your fear. If you don't run away from it, you're giving yourself a chance to discover that nothing's going to happen."

Once the anxiety begins to subside, you should focus on your surroundings, and carry on with whatever you were doing before the attack began. "If you’re having a short, sudden panic attack, it can be helpful to have someone with you, reassuring you that it will pass and the symptoms are nothing to worry about," says Professor Salkovskis.

Try Breathing Exercises to Help Ease Symptoms

If a panic attack causes your breathing pattern to rapidly speed up, controlling your breath by means of breathing exercises is an effective way of easing some of the symptoms. Try this:

1. Breathe in through your nose, as gently, slowly, and deeply as possible.

2. Breathe out through your mouth, gently, slowly, and deeply.

3. While breathing in and out, you may find it useful to count from one to five for each inhalation or exhalation.

4. Close your eyes, and simply focus on your breathing.

After practicing this for a few minutes, you should begin to feel better. However, it's perfectly normal to feel a bit fatigued afterward.

How Can I Prevent Panic Attacks?

In order to try and prevent panic attacks from occurring, Professor Salkovskis says that "you need to try to work out what particular stress you might be under that could make your symptoms worse," but that "it's important not to restrict your movements and daily activities."

Here are some things that may help you to prevent panic attacks:
• Doing breathing exercises or practicing meditation on a daily basis.
• Eating regular meals to help stabilize your blood sugar levels.
• Exercising regularly to help you manage stress, boost your confidence, release tension, and boost your mood.
• Avoid smoking, alcohol, and caffeine, since these can aggravate your symptoms.
• Cognitive Behavioral Therapy (CBT) can get to the root of your problem and can alter the negative thought patterns that are fueling your attacks.
• Joining a panic support group can also be very helpful and reassuring.

Should I See a Doctor?

While frightening, panic attacks are typically relatively harmless. However, for more severe cases, it would be a good idea to get a professional opinion.

You should see your doctor if:
• You feel unwell after your breathing returns to normal.
• Your panic attack still hasn't subsided after 20 whole minutes of controlled breathing exercises.
• You still have an irregular or rapid heartbeat or chest pains after the attack subsides.
• Your panic attacks become a regular occurrence.

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.     

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Eating Disorders - How To Get Rid Of Them?

While eating is one of the most important methods to survive, as it the fuel for the body, there are people who have issues related to eating. While some tend to avoid food, others tend to overeat and some tend to binge on certain types of foods. The two extremes of avoiding food and overeating,   known as anorexia nervosa and bulimia nervosa respectively are the most common types of eating disorders. In both cases, it is not just about food.
In each of the individual with an eating disorder, there is always an underlying psychological problem, depression, anxiety or substance abuse. As the eating disorder is just one of the manifestations, the underlying problem needs to be addressed for the eating disorder to completely disappear. Else, there are chances that it may resurface again in a while. Treating an eating disorder requires various approaches in addition to just managing the eating pattern. Read on to know the most common five methods.

1. Nutritional counselling: In people with eating disorders, the person begins to believe that he/she is eating a healthy diet. The counsellor tries to break this belief and instil healthy eating habits. This helps in complete recovery and is essential for the long-term success of treating the disorder. In some severe cases, even the family members may be involved in this counselling.
2. Psychotherapy: This again helps the affected individual understand the reason behind the altered eating patterns. Exploring the causes and understanding the disorder helps prevent relapse after initial treatment. Additionally, strained relationships, anxiety, depression, and stress management are also addressed through psychotherapy. Success of treating an eating disorder often lies in managing the coexisting mental conditions.
3. Cognitive behavioral therapy: This is one of the main modalities of treating an eating disorder and it is a very structured program. It might sometimes involve the close family members also and addresses unhealthy thought patterns that lead to the disorder. The person becomes aware of why he/she is eating abnormally and tries to make a conscious change to it.
4. Co-Medical conditions: In patients with anorexia, the consciously reduced food intake can have severe effects on the other body organs including anaemia, low blood pressure, fatigue, vital organ failure, and overall low energy levels. A thorough evaluation and treatment to manage these conditions are essential before putting the person on a course correction of the eating disorder.
5. Medications: Medications are essential to not treat the eating disorder per se, but to manage the other conditions. Whether it is medical conditions like anaemia and low blood pressure or psychological conditions like anxiety or depression, medications are used to manage these.

In more severe cases, the person may be required to undergo a residential program to overcome abnormal eating tendencies.

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.     
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Natural remedies for anxiety

In search of a cure that will help with their anxiety, people have turned to natural remedies like herbs and aromatherapy, in addition to professional therapy. Despite the insufficient scientific data around the benefits of holistic remedies, many people swear by them.

Plus, there are a lot of professional therapists who acknowledge the anxiety-relieving properties of specific herbs and plants.

If you''re in search of alternative methods to get relief from anxiety, you're in the right place now !
 
10 best natural anxiety relievers
1) Mindfulness
Mindfulness is a type of meditation which teaches us how to stay in the present moment, i.e. how to be more mindful of the present without thinking about the past or the future. For a lot of people, this technique has been very effective in helping them manage their depression and anxiety.

2) Cognitive behavioural therapyThis a type of professional therapy whose goal is to help us improve out thinking and coping with the triggers of our anxiety. With the help of a professional therapy, the patient is being taught to retrain the brain how to break the cycle of unhappy and negative thoughts and emotions.
 
3) The Sun
Getting some ray of sunshine on a daily basis could help you have a better mood and happier day. Lack of sunlight is often the major reason why we feel more depressed or anxious in the winter or autumn, when there is much less sun. Therefore, whenever possible, get out for a walk or drink your morning coffee in your yard to get the needed sunlight.
 
4) Work out more
Working out regularly has both physical and mental health advantages and it can be beneficial in relieving mild to moderate anxiety. Whether jogging or walking, exercising regularly can lower your anxiety and stress levels and boost your cognitive function and this, minimize the risk of depression.

5) Breathing exercises
When we feel anxious, our breath tends to become faster and shallower. This is why deep and slow breathing can have a relaxing effect and calm you down.

6) Do yoga
Yoga can be highly beneficial for people suffering from anxiety. Thanks to the combination of the power poses and the slow controlled breathing, the heart rate decreases and you will feel much calmer and aware.

7) Listen to music
Quality music can improve your moos and help us feel more positive and happier. Singing is yet another stress reliever. So, whenever you feel an anxiety attack coming up, turn on your favourite music and sing your heart out !

8) Chamomile
For a long period of time, chamomile has been used as a natural cure for different diseases, including cold, fever and stomach ache.  Drinking it provides optimal relaxation.

9) Lavender
Lavender does not just smell amazingly, but it will also relax you by reducing the tension. Lavender essential oil can encourage sleep so that you can get the needed rest. You can inhale it or drop a couple of drops on your pillow. You can also prepare nice lavender tea sweetened with honey to get the maximum benefit.

10) Lemon balm
This zesty-scented herb belongs to the mint family and it is known to induce a feeling of calmness. Lemon balm essential oil is acquired from the flowers and very popular in aroma therapy. similarly to lavender and chamomile, it will help you sleep calmer and boost your body's fight against oxidative damage.

this is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.     
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