Dr. Gloria Mendizabal-Piedra MD

(305) 823-2433

3986 W. 16 Avenue | Hialeah, FL 33012

Suffering From Chronic Back Pain? Try These Tips

Chronic Back Pain

Chronic back pain is the second most common reason for visits to the doctor’s office. With over 31 million Americans experiencing low-back pain at any given time, it’s important that you are educated on the causes and treatments for chronic back pain.

If you’re suffering from chronic back pain, try these tips:

Chronic Back Pain Causes

The structure of your back is quite complicated and intertwined. Bones, joints, ligaments, and muscles all make up your back’s structure. An injury, strain, or rupture of any kind, to any part of your back, will cause pain. It’s true that sports injuries and powerlifting can be the cause of back pain, but more than often, everyday movements are the cause of an injury. Sometimes bending over to tie your shoes can strain your back just right and you’re left with painful tension.

More serious conditions, like arthritis, obesity, and serious injuries, like a herniated disc, or a compression fracture, can cause chronic back pain and everyday complications.

How to Help Chronic Back Pain

There are good and bad back exercises. Here are some stretches and feel good exercises you should consider if your doctor approves.

Tip: strengthening the core will ease back pain.


  • Partial crunches: Lie down on your back with your knees bent and your feet placed flat on the floor. Cross your arms over your chest and use your core to raise your shoulders off of the floor. Keep your chin up and away from your chest. Hold for one second and then release. Repeat this 10 to 12 times in 3 to 4 sets.
  • Hamstring stretch: Lie down on your back with one knee bent and your foot flat on the floor. Slowly straighten your other knee and lift your leg straight up. Using a towel or your hands, pull down slowly on your toes for a stretch down your hamstrings, glutes, and lower back. Hold for 10 to 30 seconds and repeat 2 times for each leg.
  • Press-up back extensions: Lie on our stomach, placing your hands under your shoulder, almost like a plank position. Push off of the floor, lifting your stomach and shoulders. Squeeze your core muscles and hold for 10 to 30 seconds.

Take a Breather

Often times when we’re in pain, we tense up and hold our breath. Instead, try taking in a deep breath through the nose and out the mouth. Visualizing the air entering the area of pain can help to relax you. Stress can cause back pain, so if you’re feeling stressed, consider meditation or yoga.

Avoid Drug Therapy

If possible, avoid drug therapy. Before resulting in strong prescription medication for chronic back pain relief, try using ice, heat, massage therapy, physical therapy, acupuncture, and even spinal manipulation. These are all very effective ways to treat, prevent, and cope with chronic back pain. Drug therapy should always be the last option. Misuse of painkillers represents three-fourths of the overall problem of prescriptions drug abuse. Avoid the risk, and try other alternatives first.

Back pain is a growing epidemic in America. Take the proper steps against chronic back pain and visit a doctor as soon as possible if you have experienced a back injury. GMP Medical in Hialeah is dedicated to taking care of you and your family. Book an appointment today.

June 10, 2018 3:57 pm
Categories: Family Health