Physical Therapy for the Lower Back: How to Prevent and Treat Lower Back Pain

Lower back pain is one of the most common causes of job-related disability and why some people miss work. It is also the second most common neurological ailment in the United States, second only to headache.

In fact, approximately 80% of adults in Western countries have, at some point, experienced lower back pain.

For some fortunate people, pain in the lower back may be resolved by itself or with the aid of medication within two to four weeks. However, there are some cases of lower back pain that may last for more than a few weeks, during which case the condition is termed as "chronic" and "progressive," meaning it can only grow worse over time.

Moreover, 60-80% of those patients who suffer their first episode of lower back pain may experience recurring pain within one year.

According to current research, there are certain muscles in the back that work to stabilize the spine. When the spine or the back suffers an injury, these muscles are reflexively inhibited or shutdown. Worse still, these muscles do not spontaneously recover, and this is true even if patients do not feel pain and are able to return to normal activity levels.

As a result of the inhibition of these muscles, called lumbar multifidi and the transversus abdominus, lower back pain occurs. However, there are steps you can take to prevent the same thing from happening to you.
Lower Back Pain and Physical Therapy.

One way to prevent the inhibition of the lumbar multifidi and transversus abdominus is through a series of physical therapy exercises.

Designed to strengthen the muscles of the lower back and keep the spine healthy, these physical therapy exercises may range from back stabilization exercises to muscle strength development and several wide variety of techniques.

In addition, a physical therapist may also recommend such methods as heat therapy, ultrasound, massage, mobilization, and education about posture and body mechanics in order to prevent lower back pain from recurring.

Some of these methods will be discussed later on. You will also find some practical self-help tips provided by experts to help you avoid lower back pain or prevent the condition from worsening.

However, before we head on to learning how lower back pain is treated through physical therapy, it is important that we first understand what causes lower back pain.

Lower Back Pain: CAUSES

There are actually many types of back pain, but the most common is pain in the lower back. Why? You might ask. The reason is simple: you carry most of your weight in the lower back. Thus, it is highly likely that a person would suffer pain in that area.

There is no definitive cause of lower back pain. Sometimes, the causes of the condition are so complex that it is difficult to pinpoint just a single one.

However, physical therapists and other healthcare professionals have observed that lower back pain is often a result of strained back muscles and ligaments due to any of the following activities:

o Improper posture
o Heavy lifting
o Sudden awkward movement
o Muscle spasm
o Stress

We could all be guilty of the above activities. We may not suffer any back pains now, but it is likely that as we get older and the degree of inhibition of the back muscles as a result of these activities increases, back pain becomes a very distinct possibility.

In addition to these common activities, lower back pain may also result from specific conditions, such as:

o Herniated disk (when the disk material presses on a nerve)
o Sciatica (when a herniated disk presses on the sciatic nerve. The condition causes sharp, shooting pain through the buttocks and the back of the leg.)
o Spinal stenosis (when the space around the spinal cord and nerve roots becomes narrow. This is caused by arthritis and bone overgrowth, the pain resulting from when a nerve gets pinched in the narrow space.)
o Spondylosis (a type of arthritis affecting the spine due to degenerative changes brought on by aging)
o Spondylolisthesis (when one vertebra in the spinal column slips forward over another)
Lower Back Pain: TREATMENT

The treatment of lower back pain depends on several factors, including the specific type of lower back pain (whether it is chronic or acute) and the purported cause.

For instance, acute lower back pain is commonly treated with pain relieving drugs, such as analgesics, or some forms of exercises that can help relax the muscles.

On the other hand, chronic back pain - or one that lasts for more than two weeks and is progressive - may be caused by some underlying condition, during which case the treatment plan may consist of resolving the underlying condition to treat the back pain.

Lower Back Pain and Physical Therapy Exercise

Physical therapy exercise is one of the most common methods of treating lower back pain. In fact, many home remedies for lower back pain consist of exercise, because the general theory is that if you remain active, you remain healthy. This is true in most cases.

However, for purposes of this article, the exercises featured here will be those that are practiced by physical therapists to treat patients with lower back pain.

Generally, in physical therapy exercises, the exercise program for back pain should encompass a set of stretching exercises, strengthening exercises, and low impact aerobics. Read below for more on these exercises:

-Stretching

The back of a person is composed of the spinal column and contiguous muscles, ligaments and tendons. All these are designed to move in consonance with each other so that any limitation in the range of motion in any of these components of the back result in back pain.

Stretching for lower back pain specifically targets soft tissues, such as muscles, ligaments and tendons, found in the back and around the spine. By stretching, the spine and soft tissues are mobilized, increasing motion and thus, relieving pain.

There are many kinds of stretching exercises employed by physical therapists. One is the Hamstring Stretching Exercise which works to relax tight hamstrings, a common symptom of lower back pain. This exercise is said to help decrease the intensity of lower back pain among sufferers.

-Strengthening

Physical therapists generally use two forms of strengthening and back pain relief exercises, usually depending on the specific condition of the patient. These are the McKenzie exercises and dynamic lumbar stabilization exercises. However, the two forms of strengthening exercises may also be combined should the therapist find it appropriate to do so.

-McKenzie Exercises

Named after a physical therapist in New Zealand, McKenzie exercises are primarily extension exercises that could help reduce pain generated from the disc space and also may help reduce the symptoms of herniated disc by reducing pressure on a nerve root.

For acute pain, the McKenzie exercises should be done frequently, at least once every two hours. In addition, patients are advised to avoid flexing their spine when exercising.

-Dynamic Lumbar Stabilization Exercises

Using this back exercise technique, the first thing that a physical therapist does is to look for the patient's "neutral" spine. This refers to the position that allows the patient to feel the most comfortable.

Afterwards, when the patient is in that position, the back muscles are then exercised in order to "teach" the spine how to stay in this position.

Performing these exercises on a regular basis can help strengthen the back muscles and keep the spine well-positioned.

Low Impact Aerobic Exercises

The purpose of low impact aerobic exercise is to recondition the back. Patients who undergo reconditioning of the back through low impact aerobic exercise will have fewer episodes of lower back pain.

In addition, whenever an episode of lower back pain does occur, the pain is less intense and lasts only for a short period.

Another benefit of low impact aerobic exercise is that patients tend to stay functional - that is, they can continue with their regular work and carry on with recreational activities. In contrast, patients who do not undergo low impact aerobic exercises typically experience the gradual loss of their functional abilities.

For low impact aerobic exercises to achieve their desired results, they should be continuous. This will increase the heart rate and keep it elevated as well as increase the production of endorphins, which are pain fighting hormones released by the body.

Here are some examples of low impact aerobic exercises that you may want to try in order to lessen or reduce lower back pain:

-Walking

One of the simplest forms of aerobic exercises, walking is generally considered as very gentle on the back. To get the maximum benefit from walking as a form of low impact aerobic exercise, walk two to three miles three times per week.

-Stationary Bicycling

This form of aerobic exercise is less painful on the back since there is lower impact produced. This is beneficial for patients with lower back pain who may find walking too painful.

-Water Therapy

Sometimes referred to as aquatherapy, water therapy is simply doing exercise in the water. The buoyancy works to provide effective conditioning at the same time stress on the back is reduced.


Nishanth Reddy is an author and publisher of many health related websites. Visit his website for more information about lower back pain relief and treatment methods. Learn different treatment methods used for back pain relief.
Lower Back Pain Relief

Understanding Chronic Treatment-Resistant Pain - Psychosomatic Back Pain

Science has demonstrated that there is an incredibly powerful link between the mind and the body. In many instances, the underlying cause of neck pain, back pain and sciatica, also referred to as the back pain complex, may be psychological. Many times, when an individual is in pain and told that it may be psychological or psychosomatic, the patient immediately becomes defensive, often stating, "It is not in my mind, the pain is real!"

The fact is, it is indeed very real, regardless of whether the pain is labeled as psychosomatic or not. When dealing with treatment-resistant, chronic pain the mind/body link must be explored, so it can be ruled out. In this article, we will discuss psychological pain, psychosomatic pain, and chronic psychological back pain.

While discussed in a previous article, we will also address, once again but briefly, the link between chronic back pain and depression. Chronic pain, in any form, can be the most insidious, debilitating, and disabling of any medical complaint. In order to fully treat the condition, underlying causality must be explored and diagnosed thoroughly. It is true that most cases of neck pain, back pain, and sciatica are or have their basis in an actual pathology or other physiological condition. However, psychological back pain is quite common and in fact is one of the primary causes of treatment-resistant chronic pain.

Unfortunately, when an illness is labeled psychosomatic there is often an immediate stigma or negative perception associated with it. Very often, when an individual suffering from neck pain, back pain and/or sciatica hears the term psychosomatic, they immediately respond defensively. When a condition is labeled as psychosomatic the connotation attached is that the condition is "all in the mind" or somehow "imaginary."

There is even a mental illness stigma attached, with the patient protesting, "I am not crazy, this pain is real!" Even people close, at times members of the individual's own family, will say unkind things like, "I knew he was faking it" or "I knew she was just trying to get attention, I felt sorry for her!" For these reasons and others, the resistance to a psychosomatic diagnosis is considerable, often socially and culturally based.

As discussed in a previous article, there is a powerful link between stress and psychosomatic illness, in this case neck pain, back pain, and/or sciatica; or treatment-resistant chronic back pain. Additionally, the link between depression and psychosomatic illness, particularly as we age, is often quite powerful. Individuals suffering from psychosomatic illness may experience incredible pain or other physical manifestations or symptoms, with no physical diagnosis. Paradoxically, there are a number of physical conditions, such as brain injuries and vitamin deficiencies just to name two, which may exhibit profound psychological symptoms. However, it is often the case that many individuals exhibiting treatment-resistant chronic pain, with no underlying medical diagnosis, may have a psychological or psychosomatic condition.

Contrary to commonly held beliefs, pain that is the result of a psychosomatic condition, of an emotional or psychological process, is actually quite real. Psychosomatic pain, in this case treatment-resistant chronic back pain, is not imaginary, it is not "in our heads," it is not the result of a delusional or a sick mind, and it is not the consequence of mental illness. The fact is that anyone suffering from tension headaches, ulcers, colitis, tension backaches, and a myriad of other stress-related illnesses has a psychosomatic condition. Clearly, all of these individuals are not "crazy." I suppose the best way for an individual to understand just how real psychosomatic pain can be is to have them think back to their last tension headache and ask a single, quite simple question: "Was the pain real?"

Psychological back pain is simply another name for psychosomatic back pain and is sometimes referred to as stress-induced back pain. Once again, pain associated with this condition is indeed very real. While the pain may ultimately be linked to the mind/body link, the physical expression of pain, whether the pain is neck pain, back pain or sciatica, may be debilitating and disabling. Consequently, dealing with psychosomatic, treatment-resistance chronic pain is often difficult, if not close to impossible, without effectively dealing with the underlying condition. As a noted evolutionary scientist once pointed out, psychosomatic pain may be considered an evolutionary anomaly but it is completely human and utterly normal. As our system, and that includes our mind, becomes overloaded, it seeks to alleviate or eliminate the problem as quickly and efficiently as possible. Unfortunately for the patient, it does this by shifting focus away from the actual cause, the real danger, expressing it in a very uncomfortable, often intense fashion; and, in this case through chronic treatment-resistant back pain.

Psychosomatic pain is the most frequently diagnosed and least understood form of both acute and chronic back pain. Significantly, most treatment-resistant chronic back pain sufferers, those with unresolved back pain, meaning that there is no clear diagnosis, by definition suffer from an underlying and misdiagnosed psychological ailment or condition. While medical schools are beginning to address this very significant medical issue, psychosomatic illness has long been relegated to the back burner of medical education.

Consequently, medical practitioners are simply not prepared for or able to understand, much less treat, this condition. As a result, many individuals are misdiagnosed with this "scapegoat condition," leaving individuals with very real physiological, structural, and medical conditions undiagnosed.

Unfortunately, while solutions are available, they are still relatively unknown. As the medical community begins to educate itself, so they can be better prepared to deal with this condition, we are beginning to see the first steps towards a holistic approach to this problem. Psychosomatic medicine has been talked about for centuries, even Sigmund Freud was fascinated by it in his time, yet it is only in the last few years that we see a real movement to deal with this ongoing epidemic. Treatment-resistance chronic pain sufferers, particularly those individuals with an extended history of unresolved and undiagnosed pain, are most likely to exhibit a myriad of medical complaints to include ulcers, colitis, and depression, just to name a few. The combination of unresolved neck pain, back pain and/or sciatica and depression leads to profound consequences for the individual, the family, the community, and even the state. The impact of this poorly understood and often misdiagnosed condition or set of conditions ripples throughout the system with consequences far beyond those of a medical nature.

Ultimately, and until such time as the underlying condition has been diagnosed, treated, and eliminated, symptoms must be recognized and alleviated. For this reason, it is advisable for the individual to begin a wide-ranging, individualized, and medically supervised program to deal with both symptoms expressed and causality yet undetermined. Exercise, in and of itself, will have a remarkable and immediate impact on most individuals. Not only will an exercise program, properly administered and supervised, do wonders to alleviate stress, it will also serve to improve self-esteem and self-confidence. With exercise, particularly until the musculature adapts and adjusts to the new routine, certain other measures will need to be taken. The additional treatment strategies to be initiated, along with the exercise program, should include a stretching program, 2 to 3 times a day (see: "Simple and Easy Program of Exercise for Sciatica Relief... Part I & Part II"). Self-education, both individually and in a group setting, will also enhance understanding, self-knowledge, and self-esteem. Most importantly, either individual or group therapy should be initiated in order to comes to grips with the underlying issues contributing to the unresolved and/or misdiagnosed psychosomatic pain condition. The concert of bad back strategies will do wonders to alleviate symptoms, ultimately leading to a resolution when used along side of a solid therapy program to understand underlying stressors which resulted in the back pain complex of neck pain, back pain, and sciatica.


For further information and an intelligent program of treatment for neck pain, back pain, and sciatica, what I refer to as the "back pain complex" try the program below:
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John P. Zajaros, Sr., The Bad Back Guy

Effective Lower Back Pain Remedies

Almost 80 percent of people around the world suffer from lower back pain. Back pain can persist for hours, days or even longer. This may be due to some underlying causes and pack pain is only a symptom.

Possible causes of lower back pain are as follows:

* Sciatica * Injury due to accidents * Herniated discs * Arthritis * Osteoporosis * Pregnancy * Obesity

These are just some that would reason severe lower back pain in people.

If there are causes of pain in the back, surely; there are also effective treatments. To make it easier for you, here are the effective back pain remedies.

Back pain exercises can be beneficial in relieving lower back pain. It stretches the bones in the back and it also helps in improving blood circulation. Try these back exercises to relieve you from pain. * Wall squats * Leg raises * Hamstring stretch * Cat stretch * Knee to chest workouts * Lumbar extension

For obese people, the best thing to do is to lose some weight to lessen down the pressure in the back that causes lower back pain. Proper diet should also be included to treat back ailments. Calcium and protein rich foods are needed to build up muscle tissues and help bones to be stronger.

Herbal remedies can also apply to treat back pain. Try these herbs to treat lower back pain.

* Ginger - Slightly ground the ginger roots and apply to the affected area on the back. * Capsaicin - Capsaicin or chili peppers release a natural "heat" and it can be placed on the back part of the body. * Chamomile - Can be used as tea to relax the muscles.= * Mustard seeds - Mustard seeds also releases an intense natural heat that can be applied to the back.

Over the counter medicines can also be of help to treat lower back pain. Analgesics, anti-inflammatory drugs, muscle relaxants and pain killers are just some to treat backache temporarily. It is advisable to consult the doctor first because you might be allergic to these kinds of medicines.

Acupuncture is a non-surgical method to alleviate lower back pain. Needles are used to prick the points in the skin that blocks the energy flow of the body. Although it is absurd, but it is proven by some and it is also scientifically studied to cure certain types of ailments.

Hot and cold therapy is also an effective method to help heal lower back pain. A heat pad or an ice pack can be placed to the lower back. You can also combine the two methods to cure the ailment temporarily.

Total rest should be done so that backache is alleviated. You can lay flat on the bed and place a pillow under your knees. In this way, proper blood circulation is attained therefore relieving you from lower back pain.

All these methods and techniques can be implemented to treat lower back pain. But right consultation to the doctor should be your first priority for correct diagnosis of the pain in the back.

How to end your back pain problems as fast as possible. Learn the secrets from a 'survivor' of back pain at http://www.removemybackpain.com/backpaincure

Best Stretches to Relieve Lower Back Pain

Lower back pain is one of the most common complaints of modern life in America. Stretches that target the surrounding muscles of the area can help alleviate this problem. This article recommends two basic stretches that almost everyone can do which effectively work the muscles involved. I will also explain how to perform these exercises correctly.

There are several causes of this type of pain. Lifting heavy objects without bending from the knees is one cause. Obesity, particularly abdominal fat is another cause of back pain. The next most common cause of low back pain is the mattress. The means to eliminate these causes of back pain are well known, but it is beyond the scope of this article to do so. This article will recommend exercises to help relieve the pain from these causes not prevent it.

The first stretch I recommend is also the easiest to do. Place a folded blanket on the floor and lie down on it - face up. Bend one leg at the knee and bring it as close as possible to the chest. It doesn't matter which leg you start with but be sure to keep the other leg flat on the floor. Now grab the leg with both hands and press it against the chest and hold for a count of 10. While holding the stretch continue to breath normally. When grabbing the leg be sure to place your hands between the calf and thigh - not on the shin. This will prevent hyper-extension of the knee and cause more of a stretch for the lower back. Alternate this stretch with both legs for a total count of 5 - 10 stretches per leg. When these exercises are finished do the same stretch with both legs together, holding for the same count and same total number of stretches.

The next exercise is actually one from Yoga called the Cobra Pose. In this stretch you begin by laying face down on a folded blanket, arms at your side. Exhale and bring your palms up to shoulder level. Slowly inhale and begin to push yourself back off the floor - arching your spine (like a cobra raising its head) as much as you can. Keep your hips as flat on the floor as possible when doing this stretch. Continue to breath normally while holding this stretch. Hold this stretch for 10 - 15 seconds and slowly return to the starting position. Repeat this exercise 5 times. When starting out with this exercise only come up about halfway for the first month or two of practice, as you develop more spinal flexibility, fully extend your arms for a full stretch.

If you commit yourself to performing these exercises daily for a month or two, you will notice a marked decrease in lower back pain. The best time to these stretches is in the morning after getting out of bed. You will find that the first exercise alone will greatly decrease low back pain but I recommend doing both in order to strengthen, and improve flexibility of the entire back

Causes Of Low Back Pain.

Low back pain is a usual symptom amoung the modern civilised people.It affects mainly the middle aged and young adults of both sexes.People who work on the chair with out exercise and those who carry heavy loads regularly are prone to get this complaint.We can hardly find a person who has not suffered from back pain atleast once in life.The causes of  low backpain ranges from simple reasons like muscular strain to cancer of spine and hence backache should not be ignored.The pain is felt in lumbar and sacral region and may radiate to nearby sites.

The following are some causes for backache.

1) Backache due to diseases in the back.

2) Backache due to gynaecological problems.

3) Backache due to problems in other parts of the body.

 1) Backache due to diseases in the back:--                               a) Injuries :-

     1) Compression fracture of the vertebral column.      2) Rupture of intervertebral discs.      3) Injuries to ligaments and muscles of back.      4) Lumbosacral strain.      5) Intervertebral joint injuries.        6) Fracture of processes of vertebra.

b) Functional backache due to imbalance:-

     1) During pregnancy.      2) Pot belly.      3) Diseases of the hip joint.      4) Curvature in the spine due to congenital defect.      5) Short leg in one side.     c) Backache due to inflammatory conditions:-

     1) Infection of the bone due to bacteria.      2) Tuberculosis of the spine.      3) Arthritis.      4) Brucellosis.      5) Lumbago or fibrositis.      6) Inflamation of the muscles.      7) Anchylosing spondylitis.

d) Backache due to degenerative diseases in the back.

     1) Osteoarthritis.      2) Osteoporosis in old people.      3) Degenaration of the intervertebral disc.

e) Tumour in the spine:--

     1) Primory tumour of the bones in the spine.      2) Metastatic tumours from other sites like prostate,lungs,kidneys,intestine ect.

2) Backache due to gynaecological problems:-

     a) After childbirth.      b) After gynaecological operations.      c) Prolapse of the uterus.      d) Pelvic inflammatory diseases.      e) Cancerous lesions of the pelvic organs.      f) Endometriosis.

3) Backache due to problems in other parts of the body.

     a) Renal stones.      b) Ureteric stone.      c) Cancer of prostate.      d) Pancreatitis.      e) Biliary stones.      f) Peptic ulcer.      g) Inflammations of pelvic organs.      h) Occlusion of aorta and illiac arteries.

 Investigation of a case of backache:-

1) Complete blood count.

2) Routine urine examination.

3) Ultrasonography of the abdomen and pelvis.

4) X-ray of the lumbar and sacral region.

5) MRI of the spine.

5) CT scan of abdomen and pelvic region.

6) Examination of rectum,prostate,genito urinary organs.

 Treatment of back ache:-

1) Removing the cause for backache.

2) Symptomatic treatement.

2) Back exercises.

3) Traction.

3) Yoga.

5) Surgery.

7) Homoeopathy.

Shoes and Back Pain

Did you know that wearing inappropriate shoes could cause the back to feel stressed? Shoes are cushions, foundations, and levers that we use to walk, stand, run, job, and so on. If one wears correctly, fitted shoes it will promote a healthy posture. On the other hand, if one wears unsuitable fitting shoes, look out feet and back.

The feet are the number one target the starts normal back pain. In short, the first thing that hits the ground when you start to stand or walk is the ball of your foot, i.e. the heel. Once the heel hits the surface, the remaining sections of the foot start to follow, which promotes weight and stress throughout areas of the body. Feet problems alone can lead to back pain. Poor posture causes back pain, yet the condition is often characterized by inappropriate actions we take.

Fact: Wearing high-heels will slowly pull the weight of the entire body forward, thus corrupting the posture and arches of the back. Hold your weapons down women, because in time you will feel pain. High-heels are the leading cause of “Spondylolisthesis. In short, terms, spondylolisthesis is a condition that is caused from slipping frontward on the lower back. (Lumbar)

The toes are designed to provide us support, yet when a person wears high-heels it causes the toes to affect the joints, since the toes will narrow, causing weight or pressure to the spine. Now, high-heels are sexy to both men and women, yet these heels are going to cost you a fortune down the road. You can look good in supported shoes that fit comfortably without damaging your ligaments, tendons, nerves, muscles, and so on.

Sorry to pop your bubbles boys and girls, but shoes that support our spine can reduce the odds of experiencing back pain.

How to choose shoes:
Orthotic shoes are recommended. Orthotic shoes will support the feet and weight-bearing joints and muscles. Orthotic shoes have proven to reduce dysfunctions that emerge from the neurological system. In addition, the supportive shoes have proven to reduce injuries and pain emerging from abnormal conditions.

If you are diagnosed with posture conditions, such as osteoporosis, or gait, you can benefit from Orthotic shoes.

Fact: Did you know that you could wear two or more insoles from Dr. Scholl, fitting the insoles into your shoes prior to flipping them over, and achieve balance, which promotes a healthy spine?

Shoes make a difference to our spine, since the feet alone when abnormal can lead to back pain. If you are not wearing, supportive shoes that provide you a comfortable fit, you may want to invest in Orthotic shoes to relieve your back pain.

In addition to shoes, you can perform stretch workouts, and practicing leaning, sitting and lifting strategies to correct your actions and reduce back pain.

Fact: If the spine is misaligned, it can lead to back pain.

Duh, you knew that. Anyway, we misalign the spine when lifting incorrectly, wearing unsuitable shoes, and leaning, or sitting in position, incorrectly. You can correct the problems by getting the ball and chain in motion, and learning about your condition, followed by taking action to relieve your pain.

Fact: Proper lifting starts at the thighs and buttocks. Millions of people lift while relying on the back to hold the weight. Back pain occurs.

When lifting heavy objects you want to avoid lifting at a distance. At best, you want to avoid bending the knees and expending the trunk perpendicularly.

Prepare to take out your briefcase. Surely, you have around 20 pounds of weight inside the container. Otherwise, consider an object that weighs 20-pounds, unless you have been restricted to lifting.

What you are about to do is lift more than 20-pounds. By the time you get in position and use your muscles, you will have lifted up to 200 pounds. When you lift the briefcase, or other object move close to the subject. Move the trunk or torso in position by placing it over your feet. Remain in position until you have completed your lift.

Acute Back Pain Treatment and Relief

Acute back pain stands a good chance of improvement within a few days to weeks. The following will help:

• Continuing with your day-to-day activities, wherever possible.
• Treatment with over-the-counter (OTC) painkillers and anti-inflammatory medicines in consultation with your GP. These provide back pain relief to patients with mild to moderate pain.
• Short-term treatment with a muscle relaxant will provide relief
• Limiting bed rest to the minimum, since complete rest does not aid recovery.
• Muscle strengthening exercises and improving the posture through activities such as stretching exercises, swimming, and walking. Yoga, too, can gently stretch muscles and facilitate pain relief. The mild discomfort that you will experience when you begin these exercises usually disappears as muscle strength improves.
• Applying cold compresses (for example, a bag of frozen peas wrapped in a tea towel) to reduce the initial inflammation. This should be followed by local heat application (you can use a heat pad, a hot water bottle, or take a hot shower) after a few days to help ease muscular pain and provide back pain relief.

Chronic Back Pain Treatment and Relief

Self-help treatments for pain relief:

• Staying active is one of the best ways to keep your back mobile, provide relief and help you get better. It can also reduce your chances of getting back pain again. Bed rest is not recommended as this is likely to make your back pain worse.
• 
  
• Paracetomol is very effective for back pain relief and is often recommended as a first step. There is evidence that paracetomol is effective in helping people deal with long term or chronic back pain.

Anti-Inflammatory Treatments:

• You doctor may prescribe an anti-inflammatory or stronger pain killer depending on the amount of pain and how it is affecting your daily life. NSAIDs, which include ibuprofen, reduce swelling (inflammation) and pain.  There is good evidence that short term treatment with NSAID's provides relief. The evidence is not as strong for long term or chronich back pain. Note that there are posible side effects with NSAIDs that include stomach irritation and ulcers.
• 
  
• COX 2 inhibitors are gentler on the stomach but some have been withdranw recently due to possible links with heart disease and stroke.

Muscle relaxants:

• Muscle relaxants may help with muscle spasms. These are usually only used for short periods of time as they can be addictive.

Physiotherapy and Manipulation: 

• Consider seeing a qualified physiotherapist, osteopath or chiropractor as some of the treatments they provide, like physiotherapy or back or spinal manipulation, may provide short term relief in some people with acute back pain or nerve root pain.

Complimentary Therapy and Treatments:

• The Alexander Technique is a way of learning to use your body better by becoming more aware of balance, posture, and movement. It can help reduce the strain and discomfort that are the result of poor posture and coordination. The Alexander Technique is based on the principle that we function as a whole and, to make improvements, we need to learn to prevent unnecessary and harmful habits such as tightening muscles and joints and putting too much effort and tension into our posture and movements.
• Counselling may also be helpful in dealing with how back pain affects daily life.
• Acupuncture works by stimulating certain nerves in muscle and other tissues providing relief. This affects the processing of pain and stimulates the release of natural painkillers as well as substances which can assist with healing. See more on acupuncture here.

Interventional Therapy:

• Pain pathways can be blocked or numbed in several ways to achieve pain relief. This is achieved by means of epidural steroids, nerve blocks, and analgesic pump devices.

Treatment at a pain clinic:

• If you have chronic pain, your doctor may refer you to a pain clinic. Pain clinics work with you to help relieve your pain by treating your symptoms and also by giving you counselling to help you deal with the pain.

Surgery:

• In rare cases you may require surgery to repair a slipped or ruptured disc.

Nutritional Therapy and Supplements for back pain

Vitamin C:

• Collagen is largely responsible for the strength and resilience of the discs of cartilage located between the vertebrae of the spine. One study has shown that a daily dose of 1500 to 2500g of vitamin C (which is important in the formation of collagen) can help provide back pain relief. 

Glucosamine Sulphate:

• Glucosamine is a constituent of intervertable discs. Clinical experience suggests that taking 500mg of glucosamine sulphate 2 -3 times per day may stimulate healing and repair. Glucosamine hydrochloride may also be used.

See Original Article Here

Myths About Back Pain

There are myths and stories around every medical condition there is - and these can sometimes prevent people from getting the help they need. Let’s explore seven of the myths about back pain…

1. Back Pain Means Surgery

Only a very small percentage of people with back pain will ever need back surgery – in fact, around 90% of back pain will go away in one to three months without requiring surgery. Even significant back injuries, such as herniated (slipped) discs can recover without surgery. A few very serious back disorders will require surgery to stabilise a damaged area or take the pressure off nerves, to reduce pain and prevent further damage.

2. Back Pain Needs Bed Rest

A long period of bed rest doesn’t help back pain – in fact, it can make it worse (see ‘Is Bed Rest Good for Back Pain?’). The best thing is to try to get back to normal activity as soon as possible, as lying down for long periods can make joints and muscles stiffer and even make the muscles weaker.

3. Back Pain Never Gets Better

Most back pain will get better between a few days and a few months. It is important to take advice from a doctor for treatment, and an occupational therapist should be able to help with any work-related concerns, such as how soon to return to work, and how to set up desks and chairs to reduce existing pain and prevent future attacks.

Some back pain will be long term, particularly if it relates to a severe injury or an inherited condition, but even this should be able to be managed through a combination of painkillers, anti-inflammatories and drug treatment, careful exercise and care with sitting, standing and lifting.

4. People with Bad Backs Shouldn’t Exercise

Gentle exercise is very important in the treatment of pain and keeping fit helps prevent back pain long-term. Stretching exercises and swimming can be especially helpful.

5. Back Pain Needs Time Off Work

When the pain is very bad, it can be a good idea to take time off work. However, the longer someone takes off work, the less likely he or she is to return. Being back at work can be important, as keeping active will help back pain get better. Staying at home is very isolating and can increase the risk of stress, anxiety and depression, all of which can make back pain worse.

6. People With Bad Backs Shouldn’t Lift Anything

People with serious back injuries should avoid lifting very heavy things, but people with any level of back pain should keep moving as normal, and can still lift things. Everyone, with or without back pain, should be careful and learn how to lift things properly, keeping knees bent and the back straight, and avoiding twisting, to prevent back pain recurring or getting any worse.

7. Sitting Up Straight Prevents Back Pain

Good posture does help prevent back pain – but sitting up too straight puts a strain on the back. The ideal position is leaning back slightly with a gentle curve in the back and both feet flat on the floor.



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