Long-Term Back Pain Relief – My Fight Against Never-Ending Back Pain


6 Min Read

I was fighting against “irreversible” back pain

When the thought of a workout went from motivating and exciting to making me think of “pain”, I knew I had a problem. It began taking me longer and longer to motivate myself to workout because I knew a hard workout meant horrible back pain. The pain was intense and in my normal black and white fashion, I was determined to “fix it”!

Everything hurt my back; sitting, standing, sleeping, and working out made the pain unbearable at times. My normal no excuse mentality was ringing louder than ever. Something is broke and I need to fix it…quickly!

[Read: Exercise More Effective Than Medicines For Back Pain]

Therapeutic Options, Medications Or Surgery

I sought out orthopedic surgeons and had an MRI, which confirmed a reason for my pain. I had severe arthritis in my lower back and two bulging discs. I guess all those years of constantly wearing high heels and skipping my workout warmups were starting to catch up to me

I began a series of doctors’ appointments and all of them prescribed arthritis meds, pain meds, coritsone shots, etc.  No one believed I could fix the cause of the pain, so they all wanted to “mask” it.

I saw 4 physical therapists, 3 orthopedic surgeons and 2 chiropractors. All resulting in false hopes, a lot of money spent on medical bills, and hearing the same information: the arthritis is permanent.

The choices I was given were; STOP working out, take anti inflammatory medication, cut the nerve and use medication when needed to manage pain.

The pain just wouldn’t stop…

The lower back pain remedies presented were not sitting right with me, but when pain takes over, you don’t always think rationally. The pain never stopped. It was constant and it was bad. I gave in to a cortisone shot that was done under anesthesia and inserted during an x-ray. This was supposed to take away the pain. It did for about a day, and then came back stronger then ever. The pain management doctor had an answer though: more pain medication and a more aggressive surgery.  No thank you!

I remember thinking to myself, I’m 40, maybe this is just the way it is?

I never accepted that things had to be this way, but wow, when pain takes over you start to reconsider your options. I was determined to figure out what was going on and find a natural way to stop the pain. So, my mission began and now I will share with you what I learned.

Reducing The Pain If You Can’t Rid The Ailment

You can’t get “rid of” arthritis but you can stop what is causing the pain. It is not actually the arthritis or disc causing the pain, it’s other imbalances around it causing you to FEEL pain where the issue is.  If you fix other areas of your body to get around the muscle imbalances, which is what typically causes the pain. For me for instance, my current workouts, the way I was sitting, standing, etc… were aggravating muscle imbalances and creating terrible pain in my back.

My Workouts Were No Longer Working For Me.

I was in a comfort zone of doing the same workouts I had always done. I was in denial that they were now wrong for me. I had to accept this fact and take on the challenge to re-learn the exercises and corrective circuits.

I am diligent about doing these now and there are some exercises, like weighted leg presses, that I can never do again or my back pain will instantly flair up.

I Had Abs But My CORE Was Not Functional.

I had abs so I THOUGHT I had a strong core… right? WRONG! When I tried to do simple stability moves I had absolutely no core strength. It’s amazing how quickly this can change with practice.

I moved primarily to exercises utilizing my own body weight and REALLY worked to develop my core. No sit-ups (those only work the abdominal muscles), but TRUE core strength. I’m not suggesting you start at that point, but something to work towards.

You have to walk before you can run to TRULY rebuild your core.  It might seem like you are going backwards at first, but if you stick with it, you WILL see amazing results!

[Read: 6 Yoga Asanas You Must Do If You Have Back Pain]

Eat A Clean Anti-Inflammatory Diet

As a celiac and licensed sports nutritionist, I always ate healthy, and of course gluten free (a must for a celiac). So I decided to take things up a notch and get diligent about adding key anti-inflammatory foods to my diet including the removal of grains and dairy.

I Started Doing Corrective Circuits

Doing the right corrective circuits will help to activate muscles you haven’t been using and help you calm down and release the muscles that are tight and over active. I worked very closely with two NASM certified Corrective Exercise Specialist to re-train myself.

As an example, my glutes were under active, which is common in women. My quads and lower back were picking up the slack for my glutes which were under-active and not firing.  Now, I do a full corrective circuit to activate my glutes prior to my workouts so that my glutes pull their weight and take additional strain off my quads and lower back.

Changing The Intensity Of My Workouts

I realized I could still do “INTENSITY” when working out, but I had to CHANGE those “intense” moves. My old workouts put too much stress on my lower back. I don’t do things like weighted leg presses anymore which used to be a staple in my workout. Instead, I do exercises that keep my core engaged, using all of my muscle fibers (a huge fan of ring and strap training now) and I don’t do stable moves anymore. No more machines for me, as I find they are too isolating and can lead to the creation of muscle imbalances.

How I Feel Today: Back Pain Relief

Today, my back is no longer in constant pain. It is not 100% gone, but my days of pain are are now limited to a few hours of pain a few days a month. It is no longer the constant nagging pain I used to deal with every single day.

My workouts are back to being intense and I am once again changing and improving my body without the added fear and result of pain. With everything I have learned, I have developed my Rev-4 DVD workouts as well as the more intense  12 week super shred which mimics the corrective circuits, workouts, and nutrition I currently do!

“Be Happy…Be Healthy…Be Fit!”

Natalie Jill

Natalie Jill helps people across the globe reach their health, fitness, and business goals. Natalie leveraged the power of the internet and created a globally recognized brand with over a million social media followers which led to an online business that has generated over 7-figures in revenue! Many see Natalie Jill as a fitness and nutrition expert, but she is increasingly garnering attention for her ability to help others create, define, and monetize their brand in the online space. In fitness and business, Natalie brings out the BEST in YOU!

Natalie Jill

Natalie Jill helps people across the globe reach their health, fitness, and business goals. Natalie leveraged the power of the internet and created a globally recognized brand with over a million social media followers which led to an online business that has generated over 7-figures in revenue! Many see Natalie Jill as a fitness and nutrition expert, but she is increasingly garnering attention for her ability to help others create, define, and monetize their brand in the online space. In fitness and business, Natalie brings out the BEST in YOU!

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PatsyLynn 5pts

If you’ve had enough ofsciatica pain ruling your life, don’t despair!In this article, I’m going to show you three of the most common home sciatica treatments – and how you can use them to reduce pain quickly.
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hippiemanatee 5pts

She mentions things, but not HOW or WHAT specifically to actually do. What foods? What exercises? What corrective circuits? What core strengthening exercises? How often? Where to start? All this article is saying is she had back pain and "did stuff" to feel better. That's like me saying I have Crohn's Disease and I changed my diet and I'm in remission. Okay...but how what when etc?

I've been bed-bound for going on 3 months from debilitating back pain. This article doesn't help at all.

Penney Kruger Chandler
Penney Kruger Chandler 5pts

Anyone have any suggestions? 78 yr old mother has had chronic back and stomach pain for yrs. She's been to many specialists to no avail and diagnosed with spinal stenosis by one.

Karen Marie Kiester
Karen Marie Kiester 5pts

I just scanned the article. Hope there is info for you Susan Stedman.

Maria Fernández-Baróna
Maria Fernández-Baróna 5pts

Mo Ni read this, maybe something from the article can help you get some relief. 😙 ❌🔴❌🔴

Amy Kozel
Amy Kozel 5pts

Anything you can suggest for headaches and head pressure?

Fulchand Patel
Fulchand Patel 5pts


Susan Hershberger
Susan Hershberger 5pts

yoga., just NO twists if you have a ruptured disc in the lower back.

Merci Mallari
Merci Mallari 5pts

Better to check w/the kidney specialists.a nephrologist.stopped eating salty foods nd as well fast foods better to consult asap to avoid some renal complicatioms as long as there is only a little pai,don't wait for too long to consult bcoz its a serious matter

Luisa Cao
Luisa Cao 5pts

yeah, I felt some pain in that area.what is it

Megan Nicole
Megan Nicole 5pts

Sabrina Danielle!! Maybe worth a shot \U0001f618

AndrewHudson1 5pts

has any one ever tried Pran Yantra.Loaded with the life force energy they provide relief in almost every kind of pain.

Rosie Bauer
Rosie Bauer 5pts

Wow this is me except I have one more herniated disc and spinal stenosis (arthritis in the entire spine). It is so painful and no surgery can fix it. I have tried the epideral injections and they helped but wore off too quickly so here I am on pain meds...ugh. I do take tumeric for arthritis and it works better than any of the anti inflammatory drugs I tried...all of them. I need to get back into working out just don't want to hurt myself even more. I wish I had the $ for a trainer. I can go to PT but not forever:(

Bok Chuan
Bok Chuan 5pts

Love you for this! \U0001f618

Monalisa Sykes
Monalisa Sykes 5pts

Bending and raising up for me is torture. I feel it on my lower back. help!

AndrewHudson1 5pts

you will love them.chk out tesla purple plate and experience_tesla purple energy plates india

Yap Lk
Yap Lk 5pts

If back pain n the bone narrowed how

DrSatish Kumar
DrSatish Kumar 5pts

Backache....? Type of pain .... Duration of pain ....? Site of pain ....? Etc . backache care in Bangalore now.

Merci Mallari
Merci Mallari 5pts

If its in the upper part of your hips ,kidneys are there,its not normal for a person to feel painon that part

Bo Boatright
Bo Boatright 5pts

When our digestive system has inflammation it causes the core muscles to shut off causing muscular imbalances and postural deviations. Organs are the masters and they control the muscles. The pain in the lower back is just a symptom not the root cause. One should also look at your energy system and any blockages or issues one may have in there rhythm and flow and sexuality. I would look what happened in early childhood 1 to 14. Probably a safety and security issue related to tribal or family. Always remember that information is always pointing to something other than itself. One can correct the physical issues with the postural issues here lower cross syndrome and upper cross syndrome but they are just a symptom of an underlying root challenge. If you don't fix the root problem it will continue to come back getting worse and worse until you learn to look deeper to find it. It's actually a gift to bring awareness to oneself. This is a very common challenge for a lot of people. To learn how to really heal yourself contact me.

Ayurveda 5pts

Gooner Arsenal Go for it! :)

Nick Morse
Nick Morse 5pts

Olivia Tatreau food for thought!