It can hit when you least expect it. Walk into the pantry, reach up for a bag of flour, stretch just a little bit that way, and all of sudden a searing pain drops you to your knees. Any variation on this theme puts you among the 80 percent of Americans who will suffer back pain during their lives, mostly in the lower back.
Each year Americans spend approximately $50 billion treating lower back pain. The number one job-related disability in the country, it's also one of the most common causes of missed work, according to the National Institute of Neurological Disorders and Stroke. This equal-opportunity offender afflicts both men and women and usually strikes between the ages of 30 to 50, partly due to aging but also because of our increasingly sedentary lifestyle.
A list of reasons for an aching back can be as varied as the people who ache-too much exercise (or not enough), pregnancy, arthritis, osteoporosis, obesity, improper diet, heavy lifting, poor posture, the wrong mattress, and that ever-popular list-topper, STRESS, among a litany of others.
Is it any wonder so many backs are out of whack? Or that back pain is such a tricky thing to diagnose and therefore treat? According to Richard Deyo, MD, "Up to 85 percent of patients with low back pain cannot be given a definitive diagnosis because of the poor association among symptoms, pathologic findings, and imaging results."
Back to Basics
Given that back pain is rarely life threatening and usually resolves itself in two to four weeks, the wait-and-see approach is often the way to go. Most of us would agree, however, that during the weeks it takes to heal, a pain in the back is a real pain in the neck. Several of the following therapies can offer short-term relief, and some may even improve your long-term chances of sidestepping future pain.
Start by taking a deep breath and drinking a couple of glasses of water: Some people report almost immediate relief from symptoms. That's because muscles are about 75 percent water, and dehydration can play a role in muscle-related pain. Proper tissue repair also requires adequate sleep. Most of us are catching six to seven hours, when we should be getting eight or nine.
Supplement Support
For relief of acute back discomfort, white willow bark (Salix alba) contains the same active ingredient found in aspirin, salicin, which makes it an effective treatment, but with fewer risks than aspirin, says Jacob Teitelbaum, MD, author of Pain Free 1-2-3. "It is safe and effective for arthritis, back pain, and likely many other types of pain," he notes. A number of studies support willow bark's efficacy; recommended dosage is two capsules, 200 to 400 mg, three times daily between meals.
If you're in the throes of an acute spasm, Robert Ivker, DO, former president of the American Board of Holistic Medicine, recommends a combination of valerian root extract, passionflower, and calcium/magnesium as an antidote to pain. Both an antispasmodic and an anti-inflammatory, passionflower has a calming effect on the nervous system, while valerian is a natural sedative that is well recognized in the treatment of insomnia. Keep these remedies on hand as a line of defense against possible future back pain.
Dr. Ivker also suggests boswellia (B. serrata), commonly known as frankincense, for muscle and joint pain. Widely used in Ayurvedic treatments, boswellia helps to increase blood supply to joints, reduces swelling, and offers a range of anti-inflammatory actions. It has even been shown to be effective in cases of osteoarthritis and rheumatoid arthritis. Recommended dosage is 500 mg standardized to 70 percent boswellic acids, three to five times daily between meals.
Of course, no basic backache survival kit should be without the homeopathic remedy Arnica, in both ointment and pellet forms, for the treatment of tissue injuries. Homeopathic Bryonia may be helpful for pain and stiffness that's aggravated by motion.
Take Your Vitamins
It should come as no surprise that vitamin and mineral deficiencies have a hand in muscle disorders. According to one study reported in the American Journal of Clinical Nutrition, fewer than 5 percent of participants met the recommended dietary allowance of vitamins and minerals. "If you are low in vitamins, minerals, and other nutrients, your pain simply will not go away," states Dr. Teitelbaum.
Calcium is obviously important for bone density, muscle function, and cartilage-major components of a healthy back. A recommended dosage of 400 mg, three times daily, can be combined with 500 mg of magnesium to guard against muscle spasms. Magnesium is probably the single most important nutrient for pain relief," says Dr. Teitelbaum, adding that "[it] is routinely low in the American diet as a result of food processing.
A powerful antioxidant, vitamin C helps build collagen, which strengthens and rebuilds back muscles. In matters of tissue repair, the form of ascorbate or ester C is easier to tolerate than ascorbic acid. Consider taking 1,000 to 6,000 mg per day, in divided doses, and cut back if you experience diarrhea.
Vitamin B complex in an overall daily dose of 50 to 100 mg can also be extremely helpful. Within this group, vitamins B1, B6, B12, and folic acid are particularly important for chronic pain, including lower backache.
Finally, to reduce inflammation and prevent cartilage deterioration, a dose of essential fatty acids (EFAs) in the form of omega-3 oils is a powerful health ally. Cold-water fish, such as salmon and tuna, are excellent sources of this nutrient, which has a significant effect on back pain and arthritis.
Flaxseed oil is also a vegetarian source of omega-3 fatty acids. Instead of fish oil, take three capsules three times daily, with meals, or one tablespoon twice a day.
Don't be a backache statistic. With a sensible, proactive approach and input from your healthcare provider, you can take steps to alleviate your symptoms and join the ranks of no pain, no strain.
8 Simple Back Savers
Back pain is often preventable, so why not be proactive?
If you're intrigued by the idea of alternative physical treatments for lower back pain, the following options are backed up by a number of studies. Always check with your primary healthcare provider to make sure that a particular therapy is right for your spine.
Acupuncture: Unblocks energy pathways, releases natural pain-relieving neurochemicals, and calms the nervous system.
Hydrotherapy: Ancient form of therapy that involves bathing in warm mineral water. Dead Sea salts, for example, can be found in most natural products stores.
Massage therapy: Effective for chronic pain and also reduces depression and anxiety.
Yoga: Under the guidance of a skilled instructor, develops strength and flexibility. One of the single best therapies for chronic low back pain.
"Aching Back? Sitting Up Straight May Be Why" by Megan Rauscher, Reuters, 11/29/06 Backache Survival: The Holistic Medical Treatment Program for Low Back Pain by Robert S. Ivker, DO ($14.95, Penguin Group/Tarcher, 2003) National Institute of Neurological Disorders and Stroke, www.ninds.nih.gov, 12/1/06 Pain Free 1-2-3 by Jacob Teitelbaum, MD ($16.95, McGraw-Hill, 2006) Relieving Pain Naturally by Sylvia Goldfarb, PhD, and Roberta W. Waddell ($18.95, SquareOne Publishers, 2005)
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