Have you ever-experienced back pain? Know that you are not alone. Almost 8 out of every 10 people have experienced acute (sudden) or chronic (long-lasting) back pain at some point in their lives. Pain can occur when one lifts something too heavy or overstretches, causing a strain or sprain in a muscle or ligament. There may be pain if someone is in an auto accident and experiences whiplash. Pain may also be caused by degenerative conditions such as arthritis, osteoporosis, or congenital abnormalities.
Most acute back pain can go away on its own. If the pain lasts longer than 6-8 weeks, you may be experiencing chronic lower back pain. Instead of relying on medications or surgery, alternative therapies can be very effective to help relieve painful musculoskeletal conditions .
Here are some of the more effective treatments for lower back pain. Whichever you choose is sure to go to a highly qualified practitioner.
- Acupuncture
- Physical therapy
- Chiropractic
- Mind /Body therapies like Guided Imagery, Hypnosis, Biofeedback.
- Exercise, such as walking, yoga, swimming and Pilates
- Therapeutic massage or Cranial/Sacral therapy
- Over the counter analgesics (aspirin, naproxen and ibuprofen) are taken orally to reduce stiffness, swelling.
Acupuncture
Acupuncture is an excellent therapy choice because it has no side effects and can be helpful for all types of pain, regardless of what is causing the pain or where the pain is located.
The skin is the largest organ of the body. When a tiny, sterile needle is placed in the appropriate acupuncture location, there is an automatic response from the brain to send endorphins and extra red and white blood cells to the area. The body works on whatever blockage that happens to be there, thereby resolving the blocked energy and releasing the pain. Acupuncture also reduces inflammation so common to lower back pain.
The body has 14 pathways of energy (or meridians), similar to rivers. Pain or dysfunction is explained as blocked energy. Imagine a huge bolder as the blocked energy. Such a blockage could cause a disruption of the energy flow (river flow). Like a dam, there would be a buildup of excess energy above the boulder and a deficiency below it.
Your body then feels relaxed and comfortable. When your body relaxes, the healing process can begin. Instead of a cycle of stress causing more pain, and then that pain causing more stress, the body relaxes, bringing a fresh supply of blood to the area to accelerate healing.
Preventing Lower Back Pain
Prevention is always ideal, so here are some tips.
- Squat while picking anything up, especially heavy objects. The large muscles in our thighs are made for heavy lifting, while the muscles in the back are weaker in comparison and are more prone to injury.
- Take a calcium/magnesium supplement. (to remember,put it near your toothbrush!!) Solgar makes a kosher Cal/Mag supplement with Vitamin D. It is best to take 1200 mgs. of calcium and about 600 mgs of magnesium. Cal/Mag helps with the contraction and release of muscle tissue, and will help avoid osteoporosis, which could lead to compression fractures.
- Wear supportive shoes. (Sorry ladies, those high heels might look nice, but they will affect your lower back in the long run.)
- While sitting or driving, use a rolled up towel (or sweater) to support your lower back.
- If you sleep on your side, put a pillow under your knees or use a body pillow. If you sleep on your back, place the pillow under your knees to support your lower back.
- Maintain a healthy weight.
- Don’t smoke. Smoking contributes to osteoporosis, increases sensitivity to pain, and decreases blood circulation and oxygen, among other things. Acupuncture is highly effective in helping people stop smoking.
- Manage the stress in your life with a yoga class or hisbodidus, Jewish meditation.
- Watch your posture. Stand and sit tall without slumping and arching your back too much. Poor posture increases stress on your back
What to do if you have acute back pain
- Use a cold compress an ice pack or bag of peas, for 15 minutes during the first 24 to 48 hours of back pain.
- After that the first 24-48 hours, use to a heating device such as a heating pad or bean bag warmed in a microwave. Keep the hot pad on for 20 minutes only. Switch back and forth from hot to cold. The cold reduces pain and the heat brings more blood to the area to accelerate healing.
- Keep moving. Rest for 1-2 days, but no longer . Our spines are similar to the rest of the body; we are made to move. If you have back pain, go ahead and do you daily activities, just move a little slower. Avoid regular aerobic exercise until you feel better.
- Never bend over from the waist when lifting heavy objects. Instead, squat, using the large muscles of your thighs to support you
- Get a good mattress. We spend one-third of our life in bed. Make sure it supports you well.
- Read “Healing Back Pain” by Dr. John Sarno. This book has helped thousands of people through his Mind/Body healing approach to healing.
- Swimming, especially the front crawl, is not only good for reducing pain and keeping it away, but it also helps avoid the jarring, pounding action you would otherwise experience on a pavement.
- Acupuncture is tried and true treatment for any pain, especially back pain. I also use manual traction and massage during treatment.
- Hot baths with Epsom Salt. If you don’t have time for a bath, take 1/2 cup of Epsom Salt in 1/2 cup of hot water. Pour over a baby diaper and apply to the painful area. The diaper will keep the heat in for 20 minutes
- Certain stretches and exercises help reduce the pain and excoriate healing.
- Turmeric is an anti-inflammatory. Take it in a capsule or add extra to your food.
- Call your doctor if:
1. You have weakness or numbness in your legs, or you have trouble standing or walking.
2. You lose control over your bowels or bladder.
These could be signs that you have an underlying medical condition that needs to be treated.
If you or someone you know is struggling with lower back pain or wants to improve their musculoskeletal health, call today to schedule an appointment or get more information on how Acupuncture and Oriental medicine can help you!
Dr. Shirley Perluss, C.A., O.M.D.
Dr. Shirley Perluss, C.A., O.M.D., is a Certified Acupuncturist, Doctor of Oriental Medicine, Hypnotherapist, and CraniolSacral Therapist. Shirley has been in practice for over 30 years and treats all ranges of health issues. She can be reached at Drsperluss@gmail.com.