curing and treating back pain

BACK PAIN
Back pain is one of the leading reasons for doctor’s visits and missed workdays. Over
80 percent of adults experience low back pain sometime during their life and it can
range from mildly uncomfortable to completely debilitating.
We rely on our back for almost every move we make. It takes a great deal of stress
and is particularly vulnerable to injury. The area most at risk of injury is the lower
back, or lumbar region, because it has the greatest curve and supports most of the
body’s weight. Because the back is a complex network of bones, joints, muscles, ligaments,
disks, and nerves, infl ammation or injury to any of these parts can cause acute
or chronic pain. The most common cause of back pain is improper or heavy lifting or
a sudden awkward movement.
Often back pain will resolve within a few weeks, with or without medical attention.
There are numerous drugs that are used to reduce pain and infl ammation,
but they can cause a range of unpleasant side effects. There are also many natural
treatments, including supplements, acupuncture, and chiropractic, that can offer signifi
cant benefi ts for reducing pain and improving healing.
Back Pain
• Pain, aching in the lower or middle back
• Radiating pain to the hips or neck
• Arthritis: Spondylosis is a type of arthritis affecting the spine as a result of the degenerative
changes in the spine that often come with aging
• Constipation
• Heavy or improper lifting
• Herniated disc occurs when a disc in the spinal column bulges out and presses on
a nerve; if the disc impinges the sciatic nerve, the condition is called sciatica, which
causes sharp, shooting pain through the buttocks and back of the leg
• Inactivity (poor muscle strength and fl exibility)
• Injury (car accident or a fall)
• Obesity and pregnancy
• Osteoporosis
• Tumour or infection of the spine

Back Pain
Dietary Recommendations
Foods to include:
• Eat a high-fi bre diet, as constipation can worsen back pain.
• Fish and fl axseed contain essential fatty acids, which can help reduce pain and infl ammation.
• Fruits and vegetables contain essential vitamins and minerals that help your body cope
with stress (back pain).
• Herbal teas with ginger or green tea provide antioxidants that help reduce infl ammation.
Foods to avoid:
• Fast foods and processed foods are typically high in saturated fats, sugar, and calories,
which can affect your ability to manage your weight.
• While alcohol may temporarily make you feel better, it can worsen infl ammation and lead
to nutrient defi ciencies that can negatively affect nerve, muscles, and bones.
SMOKING AND BACK PAIN
While many smokers feel that smoking lessens pain, it actually has the opposite effect.
Studies have found that smoking can actually contribute to back pain and worsen the
likelihood of developing a herniated disc. It is thought that smoking causes malnutrition
of spinal discs, which in turn makes them more vulnerable to mechanical stress.
Smokers also have diminished oxygen levels in their spinal tissues, which can hinder the
healing process.
DOCTOR’S ORDERS
The treatment of back pain depends on the underlying cause. If it is acute pain due
to strain or lifting, a short period of rest may help. However, being inactive for longer
than that can do more harm than good. Light activity, such as walking and stretching,
can actually speed healing and recovery.
Depending on the cause and severity of your pain, your doctor may recommend
physiotherapy. Physiotherapists offer a range of treatments, such as heat, ice, ultrasound,
electrical stimulation, and muscle-release techniques, to reduce pain. They also
advise on specifi c exercises to increase your fl exibility, strengthen your back and abdominal
muscles, and improve your posture. Exercise can help pain from recurring.
Medications, such as pain relievers, anti-infl ammatories, and muscle relaxants,
may be recommended. Always use the lowest possible dose to minimize side effects
and don’t rely on medications over the long term unless you have a chronic problem
and are under close medical supervision.
Surgery is always considered a last resort for dealing with severe back pain caused
by a herniated disk.


Lifestyle Suggestions
• Exercise regularly to strengthen your muscles and improve fl exibility. Having strong abdominal
and back muscles helps to reduce the risk of injuries and having good fl exibility in
your hips and legs will take the strain off your back. Walking, swimming, Pilates, yoga, and
stretching are good choices.
• Don’t smoke, as this can worsen pain and prevent healing.
• Wear a back support or brace if you are doing heavy lifting.
• Maintain a healthy body weight to reduce strain in your back muscles.
• Studies have shown that acupuncture, chiropractic, and massage are effective therapies for
easing back pain.
• Apply cold and then heat to your back to soothe sore and infl amed muscles. If you have
just strained your back, apply ice (wrapped in a towel) for 10–20 minutes several times a
day. Use ice as long as spasms persist. Then you can apply heat using a heating pad or hot
water bottle for 20 minutes.
• Use a topical cream that contains capsaicin, a hot pepper extract that reduces pain at the
nerves. Four studies have found signifi cant benefi ts for reducing lower-back pain. Look for
a product that contains 0.025–0.075 percent capsaicin and apply three times daily. Do not
apply to broken skin. Wash your hands after applying this cream as it can cause burning.
• When standing for long periods of time, alternate placing your feet on a low foot stool to
take some pressure off your lower back.
• If your job involves sitting, use a chair with good lower back support and arm rests. Keep
your knees and hips level and use a foot rest.
• Medium-fi rm mattresses are best for those with back pain. To recover from a backache,
put a pillow under your knees when lying on your back or between your knees when on
your side to ease the pressure on your back.
• Use proper form when lifting (see below).
PROPER LIFTING TECHNIQUE
When lifting objects, keep your back straight, bend only at the knees, and let your legs
do the work. Hold the object close to your body and avoid lifting and twisting at the
same time. Have a partner help you when lifting heavy objects.
Top Recommended Supplements
Devil’s claw: Reduces infl ammation and back pain, particularly due to osteoarthritis. Several
studies have found benefi ts. Dosage: Look for a product that provides 60 mg of harpagoside
(active constituent) and take twice daily. Avoid using if you have heartburn, ulcers, or
gallstones.
Fish oil: Reduces pain and infl ammation. Studies have found it helpful for reducing symptoms
of arthritis, back pain, and neck pain. Dosage: 3–6 g daily of combined EPA and DHA.
S-adenosylmethionine (SAMe): Reduces infl ammation and pain and improves joint mobility
in those with arthritis and degenerative joint disease. Some studies have even shown
SAMe to be as effective as anti-infl ammatory drugs. Dosage: 400–1,200 mg daily.
Back Pain

Complementary Supplements
Boswellia: Reduces pain and infl ammation due to arthritis. Dosage: 400–600 mg of a product
that contains 40–60 percent boswellic acid three times daily.
Enzymes: Bromelain, chymotrypsin, papain, and trypsin have been shown in some studies
to help reduce infl ammation and pain caused by trauma, surgery, sports injuries, and arthritis.
Follow product directions.
Glucosamine: Reduces pain and prevents the progression of osteoarthritis. Most studies
have focused on its effects on hip and knee osteoarthritis, but it may offer benefi ts for the
back as well. Dosage: 1,500 mg daily.
White willow: Reduces pain and infl ammation. Studies have found it effective for treating
low back pain. The active component is salicin, which is similar to aspirin, only it is better
tolerated. Dosage: 60–240 mg salicin daily.
FINAL THOUGHTS
When dealing with back pain, remember the following:
1. For acute injuries, apply cold and then heat, and do light exercises.
2. To prevent injuries, exercise to increase strength and fl exibility, use proper lifting
techniques, and use proper form for sitting and standing.
3. Acupuncture, chiropractic, and massage can help relieve back pain.
4. For pain relief, use a cream containing 0.025–0.075 percent capsaicin and apply
three times daily.
5. Supplements of devil’s claw, fi sh oils, and SAMe offer benefi ts for reducing pain
and infl ammation. Boswellia, enzymes, glucosamine, and white willow may also
offer benefi ts.
Back Pain