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Got back pain? If so, you’re not alone …

According to Mayo Clinic, some 100 million unlucky people in the U.S. deal with chronic back pain.

In other words, as much as 80% of the U.S. population will experience a back problem at some time in their lives.

Chances are, that includes you …

… and if so, you probably already know if back pain symptoms go unaddressed, they can lead to more significant issues. Also see Stretches You Can Do at Your Desk.

Symptoms: Your Body’s Fire Alarm

Consider this for a minute: If there's a fire alarm going off in your house, what should you do about it?

Back Pain Alarm
Back Pain symptoms are a big warning.

Do you ignore it, or do you quickly sprint to figure out where the fire exists? Unless you set the fire on purpose, you most likely work to figure out where the fire's coming from before it gets a chance to spread.

It’s the same with your body.

Aches and pains comprise your body’s alarm system. Those aches and pains are symptoms. Symptoms are an alarm that there’s a “fire” starting somewhere in your body.

So now that you know this ask yourself: “What should I do? Ignore my body’s alarm?”

The sad truth is that most people do … it’s tragic because it doesn’t have to be that way.

The Good News: Knowledge is Your Healer

The fact is, most people who ignore their body’s alarm system do so out of procrastination.

Procrastination is a by-product of fear.

Don't Ignore Back Pain
Don't Procrastinate with Back Pain

Fear, itself, stems from the unknown.

However, armed with a bit of basic knowledge, we can push back the fear long enough to take some action.

In this case, we’re talking about knowledge of available treatment options that can help relieve back related issues.

The human back can be a fickle thing. It’s massively important you increase your ability to make the most informed decisions and best choices, and put yourself in a position to help yourself and your loved ones along the way.

So let’s get into it.

Below you’ll find 4 simple tips to relieve your back related issues without medication or surgery.

(FYI — you can get 3 additional bonus tips by downloading 7 Simple Tips to Help Relieve Your Back Related Issues below … )

Tip #1: Alternate Between ICE and HEAT

Let’s start with a short quiz, shall we?

Here’s the question: When back pain strikes, which should you reach for?

Choose one:

  • A – Ice Pack
  • B – Heating Pad

Trick question.

The answer is BOTH are necessary at different times in the healing process.

One aids with decreasing inflammation, while the other helps with increasing blood flow and sparking the healing process.

So which is which?

Use Ice First to Reduce Inflammation

To help reduce inflammation and alleviate immediate acute injuries, you’ll want to reach for the ice pack.

heat ice therapy
Ice Pack Back Pain

Ice will help calm down superficial tissues that are inflamed, red, hot, or swollen.

Inflammation, believe it or not, is a healthy, normal, and natural process. It also happens to be incredibly painful.

Using an ice pack benefits you twofold: it helps to gently dull the pain and decrease the inflammation without taking medication.

This gradual decrease of inflammation does another thing too … it helps momentarily spur on the healing process by introducing new blood and circulation to the injured area of the back.

So with the inflammation wrangled into submission, what do we do now?


Use Heat Once Inflammation Goes Down

With a reduction in inflammation, it’s now time to introduce heat … and not just once or twice. You’ll want to use heat on an ongoing basis on muscles as it helps to reduce chronic pain and stress.

heat ice therapy
Heat Therapy For Back Pain

In other words, chronic issues in general — those that usually last several weeks, or months, or years — require ongoing heat.

Often these chronic symptoms are described as being achy and stiff with knots in the muscles. Heat can take the edge off and soothe these symptoms.

Remember, heat and inflammation are particularly a bad combination, so you can also do potential harm whenever you misuse these.

When in doubt, put ice on the hot and heat on the cool.

Tip #2: Increase Blood Oxygen With a Hot Bath

Ahhh, a nice hot bath … who doesn’t enjoy soaking in a hot tub?

hot bath back pain
Relax In Bath For Back Pain

Heat in general, especially the whole body type, dilates blood vessels, increases blood oxygen levels, and delivers nutrients to these areas that need healing.

Whole body heat also stimulates the sensory receptors in the skin and helps decrease the transmission of pain signals to the brain.

Many cultures swear by the benefits of a hot bath, but science is just now coming to an understanding of this idea to deploy passive heat to improve health.

In one study, researchers at the University of Loughborough investigated the effect of a hot bath on calorie burning and inflammation management.

Participants soaked in a hot steaming bath of 140 degrees Fahrenheit for an hour while researchers measured how many calories the participants burned.

Now, they didn’t burn as much as you would, say, maybe riding a bike or something like that, but sitting in a pool of hot water, they burned 140 calories in this hour, which is equivalent to maybe doing a half-an-hour walk, a brisk walk.

Researchers repeated these effects over and over, and the results show that repeated passive heating may contribute to reducing chronic inflammation.

That is, chronic, whole-body inflammation, the type that's often present in chronic pain issues and long-term diseases such as Type II Diabetes.

So you're now given full permission to soak in a hot bath to help relieve these aches and pains.

Tip #3: Decrease Inflammation (and smell good) With Essential Oils

Sometimes pills are necessary. If you have to reach for medication, we want to make sure you’re taking the right kind.

relax with aroma therapy
Aroma Therapy Massage With Essential Oils

Over-the-counter nonsteroidal, anti-inflammatory drugs are probably the most common OTC medications recommended for back pain by medical professionals.

These include Ibuprofen, Naproxen, and Aspirin to name a few.

But a lot of medical professionals are moving away from oral medications. Because of the systemic and long-term side effects oral medications elicit, medical professionals are moving toward topical forms of pain relief instead.

Often, superficial medications have less than a 3% absorbency rate into your body, so there’s much less long-term cognitive, addictive, or systemic issues to organs.

This low absorbency rate is one reason essential oils are becoming more popular.

Lavender and rosemary, in particular, have shown to be beneficial to reduce inflammation and help relieve joint pain.

Also, unlike most oral medications, topical oils can have multiple secondary benefits that can help with physical, mental, and emotional health.

Whether you add some of the leftovers into an aromatherapy diffuser, or you merely massage into the affected area, topical oils are known to:

  • Improve Digestion
  • Ease cold and flu symptoms
  • Reduce cellulite
  • Heal skin conditions

Oh, and did I mention they smell good too?

Tip #4: Pinpoint The Problem With Acupuncture

What? Healing your back by poking needles into it?!


Acupuncture is an ancient healing art from China that’s over 1000 years old.

accupuncture massage therapy
Acupuncture Massage

A typical acupuncture session involves inserting very small, very fine, sterile needles into the skin at specific points on the body.

It's believed these needles create a healing effect by stimulating the points on the body responsible for helping trigger the healing process.

Not as taboo as it once was, your doctor may recommend acupuncture as it’s getting more and more recognition because of the improvements in some of the technology.

Once known only as a popular alternative cure for numerous health conditions, especially back pain, acupuncture is now gaining credibility in the medical community. It’s believed to treat and eliminate pain by increasing blood flow, decreasing muscle tension, and helping the body produce natural painkilling chemicals.

These natural chemicals may either change the pain experience or trigger the release of other chemicals and hormones that influence the body's own internal regulatory system.

The release of these chemicals can evoke a normalizing effect on the neuroendocrine system and hormone function.

Acupuncture has very few, if any, side effects … maybe some minor soreness, bruising, or bleeding due to the needle insertion.

I mean, there's a lot of things out there that we introduce into our bodies that have a lot more harmful and known side effects, so why not give acupuncture a try?


Back-related issues are a hurdle for almost 80 percent of the U.S. population. Sadly, most of those folks will trudge through each day taking the pain head-on, grinning and bearing it. Even worse, others will turn to prescription medications, possibly developing addictions and further complications.

There’s excellent news though … You don’t have to stand idly by, bearing the brunt of the pain.

Simply browsing articles like this one, downloading free resources, and educating yourself, you’ll be in a position to make more informed decisions about yourself.

Becoming informed leads to confidence.

This confidence keeps your fear at bay long enough to give you a chance to be proactive, allowing you to address your symptoms with immediate action.

So now you can stay ahead of the issues and have an opportunity to live a longer, healthier, more optimized life.

Get 3 BONUS Back Pain Healing Tips With This FREE Guide

Take the next step now, and get our FREE downloadable guide “7 Simple Tips to Help Relieve Your Back Related Issues”.

Download now and get additional guidance on eliminating back pain once and for all.

7 Simple Tips to Help Relieve Your Back Pain.

Need Help?

Modoma is a medically directed health and wellness clinic providing physical medicine and rehabilitation. We combine the benefits of massage with the medical practicality of physical therapy.
4944 Preston Rd, Ste 100A
Frisco, TX 75034
(972) 861-1143