For over 10 years, I have had lower back pain. It wasn’t one thing that caused my lower back pain. My problem areas is herniated disc at L3 and degeneration at L4-L5.
Thought the years, I have had to apart new ways to move my body, do daily activities and manage the pain as best I can. Doing all of these with as minimal use of anti-inflammatory drugs.
Disclaimer: I am not a doctor, physical therapist, nurse. I am just a person who has been battling with lower back pain for years. I am always looking for tips and tricks on managing back pain. I am writing this post to offer to those of you who have pain in their back looking for ways to ease it.
Here is what I have found to help me with lower back pain.
There are many different creams on the market that I have tried.
Here are my top picks-
Great cream that I use at night before bed. It helps relax the muscles when I sleep. Sleeping is tough on the back so this is a big help. I have used this on a stiff neck and shoulder. Wonderful stuff!
This is great for all kinds of muscle pain. If I am having nerve pain in my back, it will not touch it but it’s good for mild back and shoulder pain.
For me, this is good for very mild daily pain and stiffness.
Great for nerve pain and when the lower back is on fire.
Let’s talk pillows! I find that my problems with my spine happen a lot during sleep. I am a stomach sleeper which is awful for the lower back. Over the years, I have tried so many different pillows. Here are the ones that I find to be fantastic for the shoulder, neck, and back.
Cervical Pillow Contour Pillow for Neck and Shoulder Pain, Coisum Orthopedic Memory Foam Pillow Ergonomic Bed Pillow for Side Sleepers Back Sleepers, Neck Support Pillow with Hypoallergenic Pillowcase
Ok, I know this might look uncomfortable. BUT, let me tell you that it’s so comfortable and fits the neck perfectly. It gives a comfortable position for the shoulder to have some support. If you have tendonitis, minor tears in the shoulder or love to sleep on your side, it takes the pressure off the shoulder. This pillow has been a game-changer for me. Slowly it has taught me to sleepless on my stomach and more on my back or side. It took about 4-6 days to learn how to sleep with it.
KUNPENG Shredded Memory Foam Pillows for Sleeping – Cooling Bed Pillow Hypoallergenic with Premium Washable Cover for Back Stomach Side Sleepers Firm Soft Adjustable – CertiPUR-US – King Size
This is a great pillow to place between your legs for lower back support. It’s not to thin or thick. To read more about good sleep positions for your lower back pain- Slide Show: Sleep Positions Mayo Clinic
This is a much needed lumbar pillow for your driving and sitting needs! Very easy to travel (when you travel again). It gives wonderful lumbar support.
For those who need to work on a computer and have trouble sitting for long periods for time.
Extremely helpful for your back, hip pain-needs. It gives you options for your pain level needs.
Exercise has been a struggle for me throughout the years. My back spasms very easily and nerve pain follows. Here is the exercise that has helped me keep moving and not get so stuff.
Scott Cole has such a great way of teaching gentle movements.
Again, very gentle and you can choose how much you want to do.
Acupuncture has been very helpful for managing my back pain and anxiety with daily pain. Here are some good articles about how it can help explain how it helps.
You might think, why is she bringing up fashion for lower back pain? Well, shoes and purses are something I have had to make adjustments with. High heels and low heels have put a strain on my lower back. There are many different sneakers and shoes out there that are made for comfort. Here are my top ones that take the pressure off the lower back.
The most comfortable shoe/sneaker for walking and staying on your feet all day. I find they give great support for the lower back. I have been able to do hours of walking with these runners and not had strain placed on my lower back.
The loungers and slippers are also made for comfort!
These sneakers were the ones that I wore for my Italy trips. They are super comfortable and great support.
I have noticed that when in the past I use larger purses, then I have the habit of putting too many things in the purse. That puts too much pressure on my shoulder, throwing off my alignment.
Now with the use of a smaller purse, I put fewer items in there, keeping my alignment in check!
Again, I am not a doctor, this is just my advice for managing back pain.
I am some of my ideas are helpful to anyone who is suffering from chronic back pain.
What is beside me is my chair. Because of my back problems, sitting is not an option for very long. I work on my computer that is a standing desk (VersaTables). When I need to sit because standing all day is tiring, I have my chair right next to me to rest for about 20 minutes. If I go any longer, my back hurts.
So it’s a chair that is there for me when I need to rest. I use to be able to stand all day but these days I am more tired:( I do use a Coccyx pain relief pillow on top of the seat.
This is for Stream of Consciousness Saturday
Find the plant that you like and read your mental health activity for the day!
I hope this helps you find a fun way for a mental health break!
My favorite place in the whole world is Positano, Italy. This is a picture from inside my hotel room in Positano. When things get rough, I close my eyes and take a mental vacation. I lay down on my heating pad, listen to one of the “insight timer” music or guided meditations.
I work on making my meditation area as peaceful as possible. Sometimes I spray the room with a Lavender spray or coconut room spray. I know Amazon has wonderful options. I also use an eye mask to make sure that it’s very dark to help me relax even farther.
Also, I use other images from my Pinterest board that I have collected that make me feel very relaxed before going into mediation.
To check out my board~ Pinterest – Peaceful Images
Here are a few of my own photographic images that I hope can create a mental vacation break for you.
So as we approach another week of “Stay Safe and Stay Inside”, use images and videos to help you mentally escape and have a little vacation.
Favorite YouTube Relaxing Escape Videos!
Another fun way to relax and get away at home is to use youtube videos that are peaceful and relaxing.
It’s not easy to get motivated during a time like this. People get motivated to go to the gym every morning, do the very best job at work, Play their best game on their school sport, the list goes on.￼
Our new motivation has changed in the past few days. Now the motivation is how can we be socially distant and keep everyone in the family health. It’s not an easy task but it is one that I’m sure we all can successfully do.￼￼￼￼￼
Goodreads QuoteChange will not come if we wait for some other person, or if we wait for some other time. We are the ones we’ve been waiting for. We are the change that we seek.”
― Barack Obama
You can do this either lying down, sitting up or standing up. You can close your eyes or keep them open. Do what is comfortable for you.
Inhale to a count of 5
Exhale to a count of 7
Feel the lavender calm, swirling around your body.
Inhale to a count of 5
Exhale to a count of 7
Feel the negative energy leaving your body as you exhale.
Inhale to a count of 5
Exhale to a count of 7
Feel the lavender calm energize your body leaving a vibration of positive energy.
I am calm, I am at peace, all will be well.
Reflect just don’t get lost in the ripples.
Reflect and focus on the beauty, not the darkness.
Reflect but realize it will not change the past.
Reflect with an open mind.
Reflect while staying present.
Reflect on the future and dare to dream.
Microgreens are also known as super foods since they pack a nutritional punch greater than their mature counterparts. A USDA’s Agricultural Research Service (ARS) report showed that quote equal weights in quote of microgreens contain 5 times more nutrients than found in mature leaves.
Faith, Hope, Wisdom, Courage, And Admiration
The meaning of an Iris is faith, hope, wisdom, courage, and admiration. Source to meaning of Iris- Proflowers
Which of these words jumps out for you? Don’t think about it, just look at the words and focus on the word that your eyes are drawn to.
Mine is courage.
For me, it’s the courage to wake up every morning and deal with the level of lower back pain. That will present itself as I get ready for the day.
Affirmation With My Word
I have the courage to greet each morning with a relaxed body.
Now you give it a try! See if you can write or say an affirmation with your word.
With the word you have chosen, here are some activities:
Put the word on a post-it note and stick it around the house.
For the artist, create some art with your word and keep it as a screensaver on your iPhone, iPad or laptop!
For the number of letters in the word, journal that many days on how that word is so important to you. eg. Courage has 7 letters so that will be 7 days of journaling.
Find a podcast or quote that is about that word.
Here are a few of my activities to show you how I used the word.
“Above all, be the heroine of your life, not the victim.”
If you are interested in more of these activities on ways to find inner peace and happiness, check out well-known Life Coach, Jane Schreiner. This was one of the activities that she recommends in her workbook, Happiness Is A Skill. Here is the link to learn more about it. Happiness Is A Skill~ Jane Schreiner
Have a wonderful last day in February!