If you are looking for chronic back pain solutions, I have put together a list of products and exercises that I incorporate into my daily life to help with chronic back pain.
I have been dealing with chronic back pain for about 20 years. This all started when I was in my mid-20’s, I had shooting pain down my right leg. I tried many different treatment options for months, and nothing was helping. Finally, my doctor and physical therapist recommended surgery. So at 27 years old, I went under the knife, a decision I regret to this day.
I was pretty good for about 8 years, and then my same symptoms started popping up. The problem with surgery, it never addressed the source of my pain. I recent years, I have learned so much more about my back problems and how my lifestyle was contributing to the pain. My body mechanics were all messed up, and I needed to stop engaging in some of the physical things I had been doing.
I have changed my workout routines and now focus a lot more on strengthening my core.
Also along the way, I have discovered some products that have provided some relief for me. Today I want to share with you some of the chronic back pain solutions that have provided me some pain relief.
I recently started using a seat cushion with a coccyx (tailbone) cutout. I was a little skeptical when I began to research whether or not this would actually work for me. I ordered a seat cushion, and I am happy I did. I knew that my office chair at home and at work was not great. I was hoping that a seat cushion would improve the comfort of these chairs which it did. What I didn’t expect was the cushion actually helps with my posture. I find myself slouching less during the day, which is a good thing.
The coccyx cutout is a fantastic addition for me, as I have recently been dealing with a sore tailbone. The seat cushion is designed to distribute your body weight more evenly around the tailbone. So, this cushion is really multipurpose for me. It helps with my posture which I didn’t really think would work, AND it provides some pain relief for my tailbone. This seat cushion has been a win-win for me!
To give you a little context here, I drive an older pickup, and the seats are not very comfortable, especially the driver seat. The driver seat has a manually adjustable lumbar support. Unfortunately, the knob to adjust the lumbar support broke off a few years ago. I didn’t realize how much this was affecting my back.
I bought a lumbar support for my truck, and I cannot tell you how much of a difference this makes. I didn’t realize how bad my seats were until I got this lumbar support. I have just been dealing with crappy back support and never really gave it a second thought. The cushion helps me maintain good posture when I am driving. Do you notice the common theme here? (Hint…posture).
Here is a link to the cushion that I purchased. I also use this lumbar cushion at home when I am sitting at my desk. This cushion is very versatile, and I highly recommend one if you have back problems.
I use a sit-stand workstation at my office and in my home office. At work, I have one that sits on top of my desk, and I raise and lower it manually. This is great for me as it keeps me from sitting all day long. I commute about 45 minutes each way to work, so the first thing I do when I get to work is to stand up at my desk.
This sit-stand desk has been such a great addition for me, as I split sitting and standing about half the time at work.
I recently purchased an adjustable height desk for home as well, and this was a much-needed addition to my arsenal let me tell you. This is a power desk, so I just push a button and raise or lower the desk whenever I want.
I have talked a lot about walking for back pain, and I do a lot of it. I take a walk during my lunch break, and I go for a couple of small walks during the day, to get away from work and get the blood flowing.
My wife and I go for a walk every night and sometimes I actually go for a short walk before I go to bed. There have been times in my life, due to back injuries when I have not been able to walk far, so I try to take full advantage of walking now.
Simple core exercises
I do some sort of core exercise every day. Some of my favorites are:
- Side Planks
- Bird dog
- Using an ab roller wheel
- Swimmer exercise
Not everyone will be able to do all of these exercises, and there was a point in my life when I couldn’t either. You can definitely build up to these, and it’s a great way to help build your core and hopefully help to relieve back pain.
I really believe that the key to a healthy back is building a strong core, so I exercise every day. Believe it or no, walking is even good for your core.
Conclusion: Chronic Back Pain Solutions
I have been dealing with back problems for a long time. It wasn’t until the past few years that I have really started to understand how to deal with the pain and work on getting better. Am I pain-free all the time? NO, certainly not. But I have made some modifications that have made my life better.
I really hope that these suggestions can help you out. Most of these are pretty simple and don’t cost a lot to implement, especially the exercise piece. I understand that not everyone can rush out and buy an adjustable height desk, but getting up frequently and going for little walks can help also.
What types of products or exercise help with your back pain?