"Owww!…my back hurts!". How many of us wish we never have to 
utter those words again? Rest up for a couple of days while taking some ibuprofen or naproxen sodium to ease swelling and relieve the pain. Also try the fast-acting solutions below - especially ice and heat - for immediate relief. The slowly get moving again. When your back is feeling moderately better, do some stretching and strengthening exercises - every day without fail - and in four to six weeks your back should be back in action.
Rub in some relief
* Ask a partner or close friend to massage the aching area. If you want to use a cream or ointment sold as a back rub, then do so, but with care - these topical creams tend to cause skin irritation after a few applications. For a simple back massage aid, stuff several tennis balls into a long sock, tie the end of the sock and ask someone to roll it up and down your back.
* Rub on an old-fashion liniment. Choose a cream containing methyl, diethylamine or glycol salicylate. All are similar and have pain-relieving properties. Examples include Mersal and Deep Heat. (Caution: Do not use a liniment if you are also using heating pads or list compresses on the area). The creams, known as counter-irritants, stimulate nerve endings in the skin, distracting you from deeper pain. When you use these creams, you're also giving yourself a massage - and the hands-on pressure combined with the surface action provides a double benefit. Or try a non-
steroidal anti-inflammatory gel such as Voltaren Emugel or Feldene gel. These topical treatments penetrate the skin to reduce inflammation in the deeper tissues.
utter those words again? Rest up for a couple of days while taking some ibuprofen or naproxen sodium to ease swelling and relieve the pain. Also try the fast-acting solutions below - especially ice and heat - for immediate relief. The slowly get moving again. When your back is feeling moderately better, do some stretching and strengthening exercises - every day without fail - and in four to six weeks your back should be back in action.
Ice first, heat later
* As a pain reliever, ice works really well. It temporarily blocks pain signals and helps to reduce swelling. Several times a day, place an icepack wrapped in a towel on the painful area for up to 20 minutes. Alternatively, you can use a bag of frozen peas. During the first few days of home treatment, apply the ice pack as often as necessary. Later, you may still want to use ice after exercise or any physical activity.
* As a pain reliever, ice works really well. It temporarily blocks pain signals and helps to reduce swelling. Several times a day, place an icepack wrapped in a towel on the painful area for up to 20 minutes. Alternatively, you can use a bag of frozen peas. During the first few days of home treatment, apply the ice pack as often as necessary. Later, you may still want to use ice after exercise or any physical activity.
* After about 48 hours, switch to moist heat to stimulate blood flow and reduce painful spasms. Dip a towel in very warm water, wring it out, then flatten and fold it. Lie on your stomach with pillows under your hips and ankles. Place the towel across the painful area, cover the towel with plastic wrap. Leave it for up to 20 minutes. You can repeat this three or four times a day for several days.
* Ask a partner or close friend to massage the aching area. If you want to use a cream or ointment sold as a back rub, then do so, but with care - these topical creams tend to cause skin irritation after a few applications. For a simple back massage aid, stuff several tennis balls into a long sock, tie the end of the sock and ask someone to roll it up and down your back.
* Rub on an old-fashion liniment. Choose a cream containing methyl, diethylamine or glycol salicylate. All are similar and have pain-relieving properties. Examples include Mersal and Deep Heat. (Caution: Do not use a liniment if you are also using heating pads or list compresses on the area). The creams, known as counter-irritants, stimulate nerve endings in the skin, distracting you from deeper pain. When you use these creams, you're also giving yourself a massage - and the hands-on pressure combined with the surface action provides a double benefit. Or try a non-
steroidal anti-inflammatory gel such as Voltaren Emugel or Feldene gel. These topical treatments penetrate the skin to reduce inflammation in the deeper tissues.* Prevent stiffness with peppermint oil. Massaging a sore back with this blend helps stimulate circulation and speed healing. Combine 10 drops of peppermint essential oil with 30ml almond oil in a dark glass bottle. Shake well before applying, then use a
little to rub into the affected area twice a day.
* Your doctor may be prepared to prescribe a cream that contains capsaicin - the heat producing substance in hot chilies. Applied to your skin, capsaicin depletes nerve endings of a neurochemical called substance P, which researches have found is essential for transmitting pain sensations to the brain. When there's less substance P in circulation, pain is reduced. It may take several weeks to feel the full effect. Stop using it if you begin to feel any skin irritation.
Try these herbal soothers
* Take up to 500mg of bromelain three time a day on an empty stomach. Derived from pineapples, this enzyme promotes circulation, reduces swelling and helps your body to reabsorb the by-products of inflammation. (Caution: Because bromelain is a blood thinner, it should be avoided by anyone taking anticoagulant drugs, such as warfarin).
* Try taking valerian tablets or capsules. Some scientists claim that the herb's active ingredients interact with receptors in the brain to cause a sedating effect. Although sedatives are not generally recommended, valerian is much milder than any pharmaceutical product. (Valerian can also be made into a tea, but the smell is so strong - reminiscent of overused gym socks - that supplements are an easier alternative).
* Arnica gel or ointment helps to ease muscle pain and soreness. Homeopaths claim it has anti-inflammatory properties and that it helps speed recovery from illness. Massage into sore area 2-3 times daily. (Caution: Do not apply arnica to broken skin).
Fast relief from the doctor.
Doctors used to prescribe muscle relaxants for quick relief, but these drugs are rarely prescribed anymore. They tend to make people tired and contribute to poor muscle tone and coordination, which is just the opposite of what you really need for back pain relief. These days, if your visit to your doctor or hospital to be treated for intense pain, you are more likely to be given a short course of powerful pain-killers or anti-inflammatory drugs, to stop muscle spasm and relief the pain.
* Ease soreness with aroma therapy. Soak in a hot bath to ease pain. Add Epsom salts to help reduce muscle spasm, plus 3-5 drops of any of the following essential oils: rosemary (to soothe stiffness), lavender (a mild antiseptic), or marjoram (which is warm and relaxing).
Perfect your posture
* Look for the posture that puts the least stress on your back. Stand up straight with your weight evenly balanced on both feet. Tilt your pelvis forward, then back, exaggerating the movement. Then settle into the position that feels most comfortable. Now 'work your way up' your back, focusing on one area at a time. First concentrate on the area near your waist, then your chest and finally your neck and shoulders. Try to feel which position is most comfortable and least stressful. This is the position to maintain when you're standing, walking and beginning or ending any exercise.
* When you're sleeping, lie on (unless you have sciatica). If you're not comfortable on your back, place a pillow under your knees as well as your head to relieve pressure on your lower back. If you prefer to sleep on your side, place a pillow between your legs. If you have sciatica, the recommended position is on your stomach.
* If you like to sit up in bed to read or watch television, buy a large foam wedge that supports your upper body in a comfortable position. For added comfort - and to keep your neck in the proper position - use a foam or an inflatable neck support when you are sitting up.
* When you are sitting in an office chair or at home, keep your feet flat on the floor, with your hips slightly higher than your knees. Use a lumbar support behind your lower back. The lumbar roll is a chair's width foam cylinder about 12cm in diameter. You can improvise with a rolled-up towel, but the foam version is lighter, easier to position and usually have straps that attach it to the back of the chair.
* Try and stay out of the car, but if you must drive, place a foam wedge behind your lower back.
* If you're accustomed to walking around with a wallet in your hip pocket, take it out whenever you're sitting. Even though it feels like a small lump, it's big enough to tilt your backside, throwing
your spine ever so slightly out of alignment.
* When you're standing at the sink washing dishes, or waiting in a bus queue, raise one foot higher than the other. In the kitchen, keep a low sturdy box or a couple of old books by the sink, and put up a foot while you're standing by these. Waiting in a queue, use a sky or a curb. (Think of the traditional brass vail in a pub or a bar, which serves the same purpose). Periodically change position by putting up the opposite foot. This shifting of weight gives alternating back muscles a chance to relax.
Rise and Shine.
* Each morning before you get out of bed, lie on your back and slowly stretch your arms overhead (being careful to avoid any fast jerk movements). Gently pull your knees to your chest, one at a time. To get up, roll to the edge of your bed, turn on your side, put your knees over the edge, and use one arm to push yourself up as you let your feet swing to the floor. Once you're on your feet, put your hands on your buttocks and lean back very slowly to stretch out your spine.
* Make the mind-body connection. Research indicates that daily relaxation, meditation or guided imagery can reduce pain perception. A Swedish study of people with recurring back pain found that relaxation techniques both reduced pain and increased feelings of well-being.
* Explore postural therapies. If back pain is a recurring problem, you need to learn how to keep your spine and pelvis supple (and supporting muscles strong). Treatments that help restore function and improve posture include Feldenkrais and the Alexander techniques. There is also much evidence to support the notion that the maintenance of strong abdominal muscles is a key to a pain-free back..
Get the scoop
* The Pilates exercises system is an excellent example of a program designed to help achieve core stability, which in turn supports back function. Community Centers and hospitals may have classes on offer. Perhaps the concept which is most important when you are practicing Pilates exercises is that of 'scooping'. The Pilates technique is primarily concerned with the strength and control of your torso, specifically the lateral band of muscles known as the transverse abdominals. These are the muscles that surround your waist from front to back and which, when tensed, pull the abdominal wall back towards the spine. The action of scooping is pulling the muscles of your abdominal wall toward your back in a sucking motion. As you do so, ensure that your upper body does not slouch forward, nor should your hip jut forward: the 'scoop' is a purely muscular action. (Tip: say to yourself; "Navel to spine", and visualize your belly button reversing in a straight line towards your backbone to get the action right). Use this easy, do-anywhere technique to enhance your posture and breathing, tone your tummy and improve your core strength. This in turn stabilizes your back, especially the lower back area, and helps to eliminate back pain and minimize the threat to potential injury.
Sciatica
The roots of the sciatica nerve lie near the base of your spine. They pass through a tunnel in your pelvic called the sciatic notch, then come together like separate lanes merging in highways - the two large sciatic nerves that lead all the way down your legs. When the sciatic nerves are pinched - by pressure from a herniated disc, for instance - sensations of pain, tingling or numbness may extend all the way from your buttocks to your legs, feet and toes.
About half the people who have sciatica achieve good results from most of the treatments recommended for lower back pain. If you have sciatica and don't get relief with these treatments, however, you should keep your doctor informed. And contact your doctor straightaway if your foot is dragging or if you stumble when you walk, or, if you start to have trouble controlling your bladder and bowels. You may need urgent treatment in hospital and possibly surgery.
Tried and true
In days gone by, mustard poultice was a favorite remedy for sore backs and aching joints. Like capsaicin and other counter-irritants, mustard delivers a warm, tingling sensation that can distract you from deeper pain. To make a poultice, mix one part powdered mustard with two parts flour, adding water until you have a paste. Spread it on an old tea towel, then fold the cloth over and apply it like a compress to your skin; the mustard paste will seep through. Mustard can burn if left on for too long, so remove it if you feel skin discomfort. Don't use a mustard poultice more than three times a day. (Caution: Protect the skin with petroleum jelly when using a mustard poultice).
Should I call a doctor?
little to rub into the affected area twice a day.
* Your doctor may be prepared to prescribe a cream that contains capsaicin - the heat producing substance in hot chilies. Applied to your skin, capsaicin depletes nerve endings of a neurochemical called substance P, which researches have found is essential for transmitting pain sensations to the brain. When there's less substance P in circulation, pain is reduced. It may take several weeks to feel the full effect. Stop using it if you begin to feel any skin irritation.Try these herbal soothers
* Take up to 500mg of bromelain three time a day on an empty stomach. Derived from pineapples, this enzyme promotes circulation, reduces swelling and helps your body to reabsorb the by-products of inflammation. (Caution: Because bromelain is a blood thinner, it should be avoided by anyone taking anticoagulant drugs, such as warfarin).
* Arnica gel or ointment helps to ease muscle pain and soreness. Homeopaths claim it has anti-inflammatory properties and that it helps speed recovery from illness. Massage into sore area 2-3 times daily. (Caution: Do not apply arnica to broken skin).
Fast relief from the doctor.
Doctors used to prescribe muscle relaxants for quick relief, but these drugs are rarely prescribed anymore. They tend to make people tired and contribute to poor muscle tone and coordination, which is just the opposite of what you really need for back pain relief. These days, if your visit to your doctor or hospital to be treated for intense pain, you are more likely to be given a short course of powerful pain-killers or anti-inflammatory drugs, to stop muscle spasm and relief the pain.
* Ease soreness with aroma therapy. Soak in a hot bath to ease pain. Add Epsom salts to help reduce muscle spasm, plus 3-5 drops of any of the following essential oils: rosemary (to soothe stiffness), lavender (a mild antiseptic), or marjoram (which is warm and relaxing).
Perfect your posture
* Look for the posture that puts the least stress on your back. Stand up straight with your weight evenly balanced on both feet. Tilt your pelvis forward, then back, exaggerating the movement. Then settle into the position that feels most comfortable. Now 'work your way up' your back, focusing on one area at a time. First concentrate on the area near your waist, then your chest and finally your neck and shoulders. Try to feel which position is most comfortable and least stressful. This is the position to maintain when you're standing, walking and beginning or ending any exercise.
* When you're sleeping, lie on (unless you have sciatica). If you're not comfortable on your back, place a pillow under your knees as well as your head to relieve pressure on your lower back. If you prefer to sleep on your side, place a pillow between your legs. If you have sciatica, the recommended position is on your stomach.
* If you like to sit up in bed to read or watch television, buy a large foam wedge that supports your upper body in a comfortable position. For added comfort - and to keep your neck in the proper position - use a foam or an inflatable neck support when you are sitting up.
* When you are sitting in an office chair or at home, keep your feet flat on the floor, with your hips slightly higher than your knees. Use a lumbar support behind your lower back. The lumbar roll is a chair's width foam cylinder about 12cm in diameter. You can improvise with a rolled-up towel, but the foam version is lighter, easier to position and usually have straps that attach it to the back of the chair.
* Try and stay out of the car, but if you must drive, place a foam wedge behind your lower back.
* If you're accustomed to walking around with a wallet in your hip pocket, take it out whenever you're sitting. Even though it feels like a small lump, it's big enough to tilt your backside, throwing
your spine ever so slightly out of alignment.* When you're standing at the sink washing dishes, or waiting in a bus queue, raise one foot higher than the other. In the kitchen, keep a low sturdy box or a couple of old books by the sink, and put up a foot while you're standing by these. Waiting in a queue, use a sky or a curb. (Think of the traditional brass vail in a pub or a bar, which serves the same purpose). Periodically change position by putting up the opposite foot. This shifting of weight gives alternating back muscles a chance to relax.
Rise and Shine.
* Each morning before you get out of bed, lie on your back and slowly stretch your arms overhead (being careful to avoid any fast jerk movements). Gently pull your knees to your chest, one at a time. To get up, roll to the edge of your bed, turn on your side, put your knees over the edge, and use one arm to push yourself up as you let your feet swing to the floor. Once you're on your feet, put your hands on your buttocks and lean back very slowly to stretch out your spine.
* Make the mind-body connection. Research indicates that daily relaxation, meditation or guided imagery can reduce pain perception. A Swedish study of people with recurring back pain found that relaxation techniques both reduced pain and increased feelings of well-being.
* Explore postural therapies. If back pain is a recurring problem, you need to learn how to keep your spine and pelvis supple (and supporting muscles strong). Treatments that help restore function and improve posture include Feldenkrais and the Alexander techniques. There is also much evidence to support the notion that the maintenance of strong abdominal muscles is a key to a pain-free back..
Get the scoop
* The Pilates exercises system is an excellent example of a program designed to help achieve core stability, which in turn supports back function. Community Centers and hospitals may have classes on offer. Perhaps the concept which is most important when you are practicing Pilates exercises is that of 'scooping'. The Pilates technique is primarily concerned with the strength and control of your torso, specifically the lateral band of muscles known as the transverse abdominals. These are the muscles that surround your waist from front to back and which, when tensed, pull the abdominal wall back towards the spine. The action of scooping is pulling the muscles of your abdominal wall toward your back in a sucking motion. As you do so, ensure that your upper body does not slouch forward, nor should your hip jut forward: the 'scoop' is a purely muscular action. (Tip: say to yourself; "Navel to spine", and visualize your belly button reversing in a straight line towards your backbone to get the action right). Use this easy, do-anywhere technique to enhance your posture and breathing, tone your tummy and improve your core strength. This in turn stabilizes your back, especially the lower back area, and helps to eliminate back pain and minimize the threat to potential injury.Sciatica
The roots of the sciatica nerve lie near the base of your spine. They pass through a tunnel in your pelvic called the sciatic notch, then come together like separate lanes merging in highways - the two large sciatic nerves that lead all the way down your legs. When the sciatic nerves are pinched - by pressure from a herniated disc, for instance - sensations of pain, tingling or numbness may extend all the way from your buttocks to your legs, feet and toes.
About half the people who have sciatica achieve good results from most of the treatments recommended for lower back pain. If you have sciatica and don't get relief with these treatments, however, you should keep your doctor informed. And contact your doctor straightaway if your foot is dragging or if you stumble when you walk, or, if you start to have trouble controlling your bladder and bowels. You may need urgent treatment in hospital and possibly surgery.
Tried and trueIn days gone by, mustard poultice was a favorite remedy for sore backs and aching joints. Like capsaicin and other counter-irritants, mustard delivers a warm, tingling sensation that can distract you from deeper pain. To make a poultice, mix one part powdered mustard with two parts flour, adding water until you have a paste. Spread it on an old tea towel, then fold the cloth over and apply it like a compress to your skin; the mustard paste will seep through. Mustard can burn if left on for too long, so remove it if you feel skin discomfort. Don't use a mustard poultice more than three times a day. (Caution: Protect the skin with petroleum jelly when using a mustard poultice).
Should I call a doctor?
Before you try any home remedies or exercises, see a doctor to find out whether you have a common type of lower back pain or a medical problem that requires specialist treatment. A good physiotherapist or chiropractor can help to stop the back spasm by applying traction and gentle manipulation. Also see your doctor if pain comes on suddenly, radiates down your legs to your knee or foot, or if it is accompanied by fever, stomach cramps, chest pain or labored breathing. Doctors often view back pain as a wake-up call, and many recommend an exercise program to stabilize and strengthen the spine to help prevent future problems.
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