Back Pain
There’s no question that lower back pain takes a toll on your life, impacting how you work, play, and even sleep. Whether you’ve tried just a few remedies or you’ve tried them all, our clinically-developed solution is the simple, effective answer you’ve been searching for.
If you want to skip straight to our back pain relief protocol, please click here.
Or, keep reading to learn more about why your back hurts – and why our pain relief plan actually works.
Table of Contents
- How to get lower back pain relief in three easy steps
- Understanding the cause of back pain
- Types of back pain and what to do for each
- Back pain exercises & stretches
- Supplements for back pain
- BRICE: Brace, Rest and Ice, for back pain
Effective Pain Relief in Three Simple Steps
- Locate the source of your pain.
- Understand the three key causes of pain and why knowing yours matters.
- Take smart steps to improve your back pain.
First, make sure you aren’t dealing with an injury or medical condition that can cause knee pain.
Have you recently been involved in an accident? If so, or you’re experiencing bruising and swelling, your back pain could be tied to a muscle or ligament tear or fracture. See a medical professional for treatment immediately.
Or, your back pain might be caused by a chronic illness or autoimmune condition. There are several conditions, such as multiple sclerosis (MS), lupus, and rheumatoid arthritis, that are known to induce physical pain. If you are diagnosed with one of these conditions, or have reason to believe you might need a diagnosis, please see your doctor for more information about pain management.
If either of the above applies to you, now might not be the right time to try at-home pain relief solutions.
From there, you can figure out the type and source of back pain you’re dealing with.
Understanding the nature of your pain is essential to successful relief, because each type of pain condition necessitates a different treatment protocol.
Most people with back pain can fit into one of these three categories: Inflammatory, Nerve, or Mechanical.
- If you have Inflammation back pain, stop any exercises and instead focus on reducing inflammation. We’ll help you choose supplements and braces that really work to support your goals, and eliminate the ones you don’t actually need.
- If you have Nerve-related back pain, put any stretching routines on pause. Instead, it’s time to incorporate flossing/mobilization strategies to get the nerve unstuck, as well as targeted supplements for nerve healing.
- Mechanical back pain is directly tied to a specific habit or movement in your regular routine, so putting an end to that pain-inducing habit is our number-one task. Together, we’ll assess how you sleep, walk, sit, stand, and even breathe, searching for the issue and remedying it.
But how do you know what kind of pain you have? With just eight questions and a few moments, you can easily find out.
Answer yes or no to the following questions:
Inflammation Questions
- Do you have back pain in all ranges of motion ?
- Does your back hurt all the time?
If you answered yes to either of these questions:
- It’s likely that your back pain is primarily related to an inflammatory issue.
- If you like, you can stop here and proceed to our section on Inflammatory Pain.
If you answered no, or are unsure, please continue with the next set of questions.
Nerve Pain Questions
- Do you have tingling and/or numbness in your back?
- Do you sometimes get a sudden sharp and/or “shooting” pain in the middle of doing an activity or when you move your back in a particular way?
If you answered yes to either of these questions:
- The most likely cause of your back pain is a stuck nerve.
- If you like, you can stop here and go directly to our section on Nerve Pain.
If you answered no, or are unsure, please continue with the next set of questions.
Mechanical Pain Questions
- Have you had a recent lifestyle change in the past few months, like a lot more time at the computer, or a new job/life situation with different physical demands, that might be putting a strain on your back ?
- Does your back hurt mostly in the morning and then improve throughout the day?
- Does your back hurt more at the end of the day, or after a certain activity?
- Does your back hurt only in one or two ranges of movement?
If you answered yes to any of these questions:
- You are probably experiencing a “Mechanical Pain” condition, meaning that something about the way you are moving (walking, standing, sitting, breathing, or sleeping) could be causing your back pain.
You’re in pain, which means that rapid results are probably your top priority. However, effective, sustainable relief has to come from a tailored treatment protocol – so taking a few moments to find yours makes all the difference.
2. Understand the three key causes of pain and why knowing yours matters.
Pain is your body telling you that something isn’t right, and it’s your job to figure out exactly what that is. Until you pinpoint the reason you’re hurting, it’s impossible to find the right solution.
That’s why so many standard back pain programs simply don’t work.
Inflammation Pain
If your back pain is due to inflammation, you probably have discomfort almost all the time and in almost all ranges of motion. In most cases, inflammation comes from an ongoing to recent injury to your back.
If you have Inflammatory Pain, STOP doing back exercises.
Exercising an inflamed back doesn’t help – in fact, it can make your pain even worse. Healing then moves further out of reach, and you can even do lasting damage. Instead, focus on relieving the inflammation first and foremost.
- Before anything, reduce the inflammation in your back.
- Additionally, use supplements for inflammation and tissue healing.
Don’t jump right into stretches and exercises for back pain, because you aren’t going to get very far.
Nerve Pain
Back pain caused by a nerve condition is very common, manifesting as sharp, shooting pain that may travel throughout the area, hot/cold sensations, numbness, or tingling. You could regularly have all of those symptoms, or even just one. Nerve pain is typically caused by a repetitive or recent trauma that has led to the buildup of scar tissue that “entraps” a nerve.
If you have Nerve Pain, STOP stretching your back and DO NOT settle for surgery just yet.
Your top priorities are to:
- Use specialized, nerve-specific mobilizations (called “flosses”), to help free the “stuck” nerve(s).
- Take supplements that promote recovery of the notoriously slow-to-heal nerves.
Depending on your personal experience, you may have had a professional tell you that stretching will solve all your problems. Or, you may have heard that surgery is the only option. But if you haven’t yet attempted nerve flossing/mobilizations, this is your sign: our pain protocol could be the one that changes everything.
Mechanical Pain
If your back hurts after specific activities, in certain ranges of motion, or at a certain time of day, it’s likely mechanical back pain. This pain condition is produced by a movement or habit that creates microtraumas, or tiny injuries, in the area. Until you find out what you’re doing to consistently hurt your back, you can’t start healing.
If you have Mechanical Pain, IMMEDIATELY pinpoint the problem movement and replace it with better habits.
Mechanical pain falls under two umbrellas: either you’re moving in a way that doesn’t work for your body, or a mechanical problem in another part of your body is putting undue pressure on your back.
This means that you need to:
- Assess how you sit, walk, stand, breathe, and sleep to uncover any triggers.
- Use targeted muscle releases to support full-body optimization, so that your back isn’t forced to overcompensate.
Back Pain Caused by Multiple Conditions and Issues
Our expert team has found that about two-thirds of people with back pain can easily label which type of pain they’re experiencing. However, about one-third is dealing with something slightly more complicated. For these individuals, it could be a combination of pain conditions causing their discomfort; or, other conditions (such as poor blood circulation) could be playing a part.
If you think you may be one of these people, our professionally-trained KinetiCoaches are here to help you demystify pain relief once and for all.
3. Take smart steps to improve your back pain.
Conquering your pain requires a specifically-tailored protocol, but there are also foundational steps that can help just about anyone make progress. We have several programs that have the exceptional versatility necessary to support all patients’ goals.
Walking & Standing Fundamentals
You might not think that the way you walk or stand could be the cause of your back pain, but it’s surprisingly common. With our Walking & Standing Fundamentals Guide, you can break down your everyday habits to make thoughtful, effective changes.
Fundamentals Program
Our comprehensive Fundamentals Program examines every aspect of your daily routine to target and remedy the causes of microtraumas. Especially if you have a mechanical pain condition, this guide is an invaluable add-on.
Supplements
Are you tired of trying to research supplements for back pain? We’ve done all the work for you by creating KinetiKit bundles that feature supplements that make measurable contributions to your healing progress – without any unnecessary extras. Each of the bundles is curated according to a specific pain type, continuing our highly personalized methodology.
Sequenced Exercise Program to Release Certain Muscle Groups, Then Correct Others
With just 16 minutes each day, you could be taking incredible steps towards a pain-free future. Our self-care and exercise program for back pain is clinically designed to help you achieve significant progress in as little as three weeks.
You no longer have to live a life ruled by back pain – this is the effective, easy pain relief strategy you’ve been searching for. Take the pain questionnaire, find your pain type, and get on with your life.
Lower Back Pain Exercises and Stretches
Many of our clinic patients arrive with plenty of past experiences with stretches and exercises for lower back pain. And if you’re anything like them, you’ve probably spent a considerable amount of time trying different exercise routines – whether they’re ideas you found online, from a friend, or via another source.
But before you do even one more stretch, you need to know that you could actually be making your back pain worse with these exercises.
In our information about Exercises for Lower Back Pain [/exercises-for-lower back-pain/], we’ll explain why these routines often do more harm than good. And then, we’ll show you what you could and should be doing instead.
Supplements for Lower Back Pain
A healthy, well-rounded diet is a key ingredient in full-body wellness – but what do you do when your body needs more than just the basics? Supplements can be a major asset in the healing and recovery process, providing extra momentum to speed up results. And beyond that, the right supplements can often make your pain more manageable while you heal.
In keeping with our mission to simplify pain relief, we’ve created a no-fuss guide to supplements for lower back pain. Like the rest of your self-care protocol, your recommended supplements are based on your specific type of lower back pain.
With our list of the core essentials for lower back pain supplements, you have the power to ramp up your efforts.
BRICE: Brace, Rest and Ice
If you have inflammatory back pain, BRIC (Brace, Rest, Ice, Compression) is about to become one of your go-to strategies.
A well-designed Brace will stabilize the area, provide effective compression, and improve proper blood flow.
- Note: For inflammation, blood flow is particularly important. If you’ve only been using compression (and maybe using a too-tight wrap), you might be impeding the blood flow and preventing the effective inflammation reduction.
Rest is active rest, like non-intensive swimming. Stick to gentle movements that are within a range of movement that doesn’t cause pain. Finally, apply Ice in 20-minute blocks of time, about three times a day.
Follow these guidelines for 7-14 days before attempting exercises and stretches.
Discover a Life After Back Pain
Depending on how long you’ve been suffering, you might not even remember what it’s like to be free from pain. But now, you can finally begin to move forward and rediscover the life you want and deserve.
In the past, you might have attempted to solve your pain problem with expensive clinical care, complicated and ineffective exercise plans, or symptom-masking prescription pain relievers – now is when that all changes.
Kinetix365 has created the clinically-proven and consistently successful pain relief protocol for back pain, customized for your pain type and source.
Our belief is that patients should be able to achieve maximum results at the “minimum effective dose.” That means that, with the right approach, you can use minimal time and effort to make outstanding progress.
We know we can help you, and we’re ready to prove it. Check out our free three-day trial period to see exactly what our pain relief protocol is all about, and take your first steps towards a better future now.