Today I’m sharing some ways to relieve chronic back pain. If you follow me on social media, you may already be aware that back pain is something I’ve been dealing with for decades now. I’ve tried and tested many different things over the years, some more effective than others. So today I’m sharing my experiences with back pain relief.
How I Injured my Back
Before we delve into my back pain relief story, I figured I should explain the issues I have. My back pain is quite complex, as it’s caused by three separate issues, which should be manageable on their own, but together, they cause me constant issues. Back in 2005, an accident at work left me with two herniated discs in my lower spine. It took around six months of physio to get my pain under control, but even then, I had to avoid certain activities to avoid pain. Pushing large supermarket trolleys still causes me severe pain, twenty one years later.
Fast forward to 2013, and I damaged my coccyx, slipping on wet decking. The bone was chipped, and there’s a new loose fragments which cause issues intermittently, when they touch the nerve. Then in 2022, I was kneeling down on my son’s bedroom floor, when I suddenly got the most intense shooting pain up my spine. I couldn’t stand up, and had to crawl back downstairs to my phone, to call for help. Six months of crying, begging and pleading with doctors for help, finally lead to a diagnosis of two bulging discs in my lower spine.
This last issue was by far the worst, pain-wise. I was left unable to walk unsupported, unable to drive, and unable to take decent care of my severely disabled son. He had just been diagnosed with epilepsy, one month before my back went, and was having regular seizures. This added an even more desperate need to my search for back pain relief.
Painkillers for Back Pain Relief
I went to A&E when my back first went, and they gave me morphine, to allow me to relax enough for an x-ray. This left me completely incoherent, and I knew I’d be unable to take care of my son, while taking this, so morphine was quickly declined. I have kidney issues, so the usual ibuprofen was also not an option for me, despite its anti-inflammatory properties. So I was discharged with a prescription for co-codomol. As you can imagine, this barely touched the sides. It took my pain from a 10/10 to a 9/10, at best.
After four days, I crawled into my GP, begging for their help. She tried to prescribe me Pregabalin, which I again turned down, as I needed my wits about me, due to my son’s regular seizures. I was desperate, and she could see that. In the end, she prescribed me Naproxen, Methocarbomol, and Omeprazole, to prevent ulcers from the Naproxen. It took around 3 weeks for this regimen to work fully, but once it did, my pain went down to 5/10, so I was able to do my physio activities.
Physiotherapy to Relieve Chronic Back Pain
The NHS physiotherapist basically gave me a sheet of moves to do, and sent me on my way. I could literally have gained more support from Youtube videos than I did from the session I waited 7 weeks for. So while the therapist themselves didn’t help me much, the exercises did help once the painkillers were in my system. While I was waiting for my referral to the physiotherapist, a friend mentioned the Releaf cannabis clinic, but due to my son’s needs, I dismissed it at the time.
Yoga for Chronic Back Pain
I have never been a fan of yoga. I’m not diagnosed, but I suspect I’m ADHD, and my brain is NEVER quiet. This makes it impossible for me to meditate, and I find yoga impossibly boring. So when a friend told me I needed to do it, I was reluctant to say the least. In the end, I did some research and found that the best move for bulging lower discs was cat – cow. One move, several times a day to loosen my spine and relieve pain seemed doable…
Looking back now, I could kick myself for not starting this immediately. I’d been in agony for a good 5 weeks before I decided to try this. I struggled to get down to the floor for the first week, but I did ten reps, five times a day. (When I got up, right before bed, and before each meal).
Within a week, I realised I was moving much more freely, and the pain had reduced slightly. This, alongside the physiotherapy exercises got me down to a 3/10 pain-wise. I still struggle some days, but as long as I continue doing these stretches, I am able to function again now.
Avoiding Triggering Activities
Certain activities still trigger my back pain, so I have to avoid those. Pushing a large supermarket trolley is a hard-no for me, as is any kind of pulling activity. Weirdly, I can lift heavy objects without issue, but stretching to high shelves still pinches the nerve. So I am careful to avoid overhead activity. Painting and decorating used to be something I enjoyed, but I dread it these days.
Water Therapy for Back Pain Relief
The absolute best thing for my back is water. A hot bath with epsom salts helps me no end, after a busy day, and swimming helps me massively too. I honestly cannot recommend it enough. Back in 2017, I would think nothing of swimming 50 lengths at a time.
After my 2022 back injury, I started from scratch, careful not to overdo it. I did two lengths, then stretched in the shallow end. Did two more, then stretched. That first day, I managed six lengths. Each swim after that, I added two more lengths to my total, still stretching as I went. I’m back up to thirty lengths now, but tend to hit the steam room and sauna after that.
Other Ways to Relieve Chronic Back Pain
When I was pregnant, I had acupuncture for my back and hip pain during pregnancy, which helped a lot. Sadly my area no longer offers that on the NHS though, and I can’t afford to pay privately. I’d give it a go, though if your area offers it.
My late dad suffered terribly with back pain too. He had epidural injections into his spine, which helped him a good deal too. I was on the waiting list for this when my pain reduced, so I chose not to proceed.
Another friend opted to research the best medical cannabis options, and is currently funding his own treatment for his fibromyalgia and back pain that way. He says it’s working well for him, and it’s enabled him to get back to work.
Finally, let me know in the comments if you can think of any other ways to relieve chronic back pain.
