5 Holistic Ways to Knock Out Your Chronic Low Back Pain

Updated: May 24, 2019

By Dr. Ryan Lee

Most of us can relate to the viral post pictured above. Eighty percent of American adults will experience some form of low back pain in their lifetime, making this sentiment an extremely common one. Back pain is no fun - keep reading to learn 5 amazing and holistic ways to treat your low back pain!


Back pain can be either acute or chronic. Chronic low back pain simply means episodes that last longer than 12 weeks. Low back pain can have multiple causes such as disc inflammation, strained lower back muscles, nerve irritation, or even sciatic pain. So if you’re somebody struggling with some chronic low back pain, below are five holistic ways your can reduce your chronic low back pain!


1. Reduce your stress levels.


As simple as it sounds, reducing your stress levels has been shown to lower levels of chronic pain in your body as a whole. High levels of stress can cause our muscles to contract and tighten, which creates muscle spasms, stiffness, and general lower back pain. Some common ways to lower your daily stress include taking 10 minutes to relax and meditate, spending time practicing a creative outlet such as music or art, or going on nature walks!


2. Chiropractic Care and Postural Treatments.


Chiropractic care is a very successful and safe way to treat chronic low back pain. Regular chiropractic adjustments can relieve back pain and can decrease future occurrences of low back pain. In one study, 94% of chiropractic patients reported decrease in back pain after 4 weeks compared to only 56% for other types of medical care. Chiropractic care is often coupled with physical therapy, stretches, spinal remodeling, and manual therapy (soft tissue therapy).


3. Eat an anti-inflammatory diet.


Often what we eat can be the cause of our health issues. Eating inflammatory foods such as refined sugar and grains as well as dairy products diminish our bodies ability to heal itself. So if you would like to improve your over-all health, start by eating a diet full of the following unprocessed, anti-aging, and anti-inflammatory foods:

  • Water: Proper water intake is essential when healing your body from the inside-out. Dehydration can increase chronic pain in the body. Make sure you are drinking at least eight glasses of water a day to stay hydrated!

  • Fiber-Rich Foods: A high fiber diet helps ease digestion and can aid in weight loss as well! Fiber-rich foods have also been shown to help with lowering blood pressure as well.

  • Omega-3’s: Omega-3 Fatty acids are found in fish, avocados, and flax seeds. Omega-3’s rid the body of inflammation and can help in pain management.

  • Potassium: Potassium is an important electrolyte which is used in nerve and muscle function. It also aides in the reduction of swelling in the body which happens when the body gets inflamed. Bananas, green leafy vegetables, and coconut water are all great sources of potassium!

It is just as important to know what not to eat in an anti-inflammatory diet. To keep your body functioning as efficiently as possible, avoid foods high in added sugars like sweets and sodas. Also avoid using any refined vegetable oils, and drinking too much alcohol.


4. Yoga or General Stretching:


Stretching and yoga has a ton of great benefits such as increasing general mobility, decreasing stiffness, increasing lymph flow, lowering stress levels and much much more! A regular stretching session is a great addition to anyone’s health routine. Stretching is also low impact exercise so it is great for all ages.


5. Keep Moving:


A regular exercise routine can decrease the occurrence of lower back pain. And when a new round of low back pain occurs, sitting still is one of the worst things you can do. When your low back is inflamed being sedentary increases joint stiffness and pain. Going for a walk can ease the inflammation and thus decreasing the overall lower back pain.



In conclusion, stress reduction, chiropractic care, an anti-inflammatory diet, stretching, and movement are great ways to alleviate chronic lower back pain. If you have any questions, or suggestions for future blog posts, contact me at: info@reachhealthandwellness.com.


If you'd like to learn more, here are some other great posts you may enjoy:

5 Biggest Problems With Chiropractic and Their Solutions

What is Chiropractic?

Why Does Chiropractic Care Require More Than One Visit?

How Much Does a Chiropractic Visit Cost?


Or, click here to schedule your first visit with Reach Health & Wellness Chiropractic.


This content is strictly the opinion of Dr. Ryan Lee and is for informational and educational purposes only. It is not intended to provide medical advice or to take the place of medical advice or treatment from a personal physician. All readers/viewers of this content are advised to consult their doctors or qualified health professionals regarding specific health questions. Dr. Lee does not take responsibility for possible health consequences of any person or persons reading or following the information in this educational content. All viewers of this content, especially those taking prescription or over-the-counter medications, should consult their physicians before beginning any nutrition, supplement or lifestyle program.'


Reach Health and Wellness Chiropractic is located in the Chattanooga, Tennessee area specifically in Collegedale, TN, a short distance from Ooltewah, Cleveland, East Brainerd, East Ridge, Ringgold, Apison, and Harrison.

Dr. Ryan Lee is the practicing chiropractic physician at Reach Health and Wellness Chiropractic. For his full bio, click here.

5564 Little Debbie Pkwy

Suite 108

Collegedale, TN 37363

Tel : (423) 498-3400

Email: info@reachhealthandwellness.com

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Reach Health and Wellness Chiropractic is located in the Chattanooga, Tennessee area specifically in Collegedale, TN, a short distance from Ooltewah, Cleveland, East Brainerd, East Ridge, Ringgold, Apison, and Harrison.

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