Five Solutions for Your Aching Back

Who hasn't suffered a backache -- particularly as the years tick by? Back pain is one of the most common medical complaints, with four out of five of us experiencing it at some point in our lives. Often people with back pain do need to see a doctor, but if you know your twinges and creaks are the result of overdoing it -- perhaps a more vigorous than usual game of racquetball, an overzealous day of yard work, toting around a growing grandchild or simply the aches and pains of age -- there are some safe and effective measures that can provide soothing relief.

For advice, I went to Thomas H. Reece, DO, ND, one of just a few practitioners with dual degrees in Naturopathic and Osteopathic Medicine. Former medical director of the Southwest Naturopathic Medical Center in Scottsdale, Arizona, Dr. Reece now practices at the Preventive Medical Center of Marin in California. He told me that serious back problems usually involve pain that travels down the leg, producing numbness and a decrease in muscle strength (this may show up as a drop foot or you may simply notice that you are tripping on one foot). This kind of problem requires appropriate diagnosis and care and Dr. Reece strongly advises against any attempts at self-treatment. He reiterated that relatively simple or straightforward backaches respond well to simple, straightforward home care.

EASY FIXES FOR A COMMON PROBLEM

• Lay around a while. In the initial stages of back pain from a strained muscle, nothing is quite as simple and effective as ice and rest. It may be beneficial to stay in bed (or at least rest from normal activity) for a day or two after such a strain, but longer bed rest may do more harm than good, leading to further stiffness and weakness. It's best to return to some activity, such as walking on level ground, as soon as possible. Taking magnesium malate, enzymes and homeopathic arnica may help ease the pain of a strain.

Dr. Reece recommends: If back pain is severe (you can't move or you experience the serious symptoms noted above) or a seemingly simple strain persists for more than three days, see your physician for diagnosis and treatment.

• Bend and stretch. A study at the University of Oxford in the UK demonstrated that a three-week rehabilitation program was nearly as effective as spinal fusion surgery in overcoming certain types of back pain. Daily exercises were carefully tailored to suit individual ability, and consisted of muscle stretching and strengthening, endurance, low-impact aerobic exercise (e.g., walking or swimming), and spine stabilization exercises for deep abdominal muscles. Specific activities included walking on a treadmill, stationary cycling, step-ups and abdominal-strengthening exercises using a gym ball.

Dr. Reece recommends: A lack of exercise lies at the root of many back problems, with muscle weakness and stiffness opening the door to injury. If you suffer from chronic or periodic back pain, Dr. Reece advises that you begin any new workout under the watchful eye of a physical therapist. He said that a toning exercise program may be more appropriate for this purpose than a stretching program.

Dr. Reece recommends: Perform Qigong over Tai Chi... yoga or Pilates could also be beneficial if the instructor tailors the program to your specific needs.

• Water works wonders. Daily sessions of hydrotherapy were part of the rehabilitation program at the University of Oxford. Hot compresses relax muscles and increase blood flow to painful areas, while cold compresses reduce inflammation. With back strains, always use cold only during the first 48 to 72 hours, then alternate cold with hot.

Dr. Reece recommends: Apply alternate cold and hot packs to strained or sore areas of the back, using cold first. Use each for two to five minutes, for a total of 20 to 30 minutes, ending with cold. Instant cold and hot packs are widely available in drugstores or you can use moistened towels.

• Supplemental solutions. Conventional drugs for back pain have many possible side effects. NSAIDs (nonsteroidal anti-inflammatory drugs) such as ibuprofen and naproxen can lead to gastrointestinal problems or bleeding problems for some individuals... pain-relieving opioids are potentially addictive... and muscle relaxants are associated with dizziness and drowsiness.

There are some natural solutions, however. Enzymes such as bromelain and herbs such as curcumin are known to have a natural anti-inflammatory impact. Also, supplements such as fish oil may help reduce inflammation and soothe back discomfort. A study published in Surgical Neurology suggested that fish oil supplements are as effective as certain NSAIDs in relieving back and neck pain, with fewer side effects, though the study authors acknowledge that further research needs to be done.

Dr. Reece recommends: Magnesium supplements, in the form of magnesium malate. This natural muscle relaxant doesn't provide the powerful pain relief of a pharmaceutical agent, but it certainly has fewer side effects.

• Basics of body mechanics. Many back problems stem from poor body mechanics or posture -- for example, lifting objects incorrectly or sitting hunched over a computer all day. Good body mechanics mean that you are standing, sitting and moving without putting undue stress on any muscles or joints.

Dr. Reece recommends: To lift an object properly, hold it close to you... bend your knees, squat... and lift it straight up, without twisting. Always use proper posture. (For more on proper body mechanics, see Daily Health News, April 24, 2008.)

BACK TO NORMAL

Before resorting to complicated, high-tech solutions for back pain, consider going the natural route. The truth is that most episodes of acute pain from back strain resolve on their own and low-tech, side-effect-free options work for many people.

Source(s):

Thomas H. Reece, DO, ND, one of only a few practitioners with dual degrees in Naturopathic and Osteopathic Medicine. Former medical director of the Southwest Naturopathic Medical Center in Scottsdale, Arizona, Dr. Reece now practices at the Preventive Medical Center of Marin in California. He is a specialist in Osteopathic Manipulative Medicine.