Your back is composed of several structures that work harmoniously to ensure that stability and proper function. These structures, such as the muscles, ligaments, discs, joints and vertebra, are subject to different forces from within and outside the body. If one of these structures is injured, it is very likely that back pain will follow.

Your muscles contract so that you remain upright. The back muscles are responsible for when a person assumes his or her posture. At times, an unexpected force – like a sudden push, pull, or twist – is exerted on the muscles, causing injury to the muscle fibers and tearing them. When your muscles are injured, pain will surely be a consequence.

What Can You Do?

Because back pain can be debilitating and can cause you to miss work or miss out on an important family gathering, here are some natural ways which you can easily do to help you deal with back pain:

• Acupuncture

  Acupuncture works by inserting small needles in parts of the body where energy is blocked. The insertion is said to unblock the energy pathways, thus relieving pain. One study included an average of 8 acupuncture treatments given to 159 people, while 80 people received usual care instead. After one year, reduced pain was evident in people receiving acupuncture. After two years, the group which had acupuncture performed was significantly more likely to report that the past year had been pain-free. They were less likely to use medication for pain relief.

• Calcium and Vitamin D

  Calcium and vitamin D helps promote strong bones thereby reducing one’s risk for osteoporosis. Research studies have shown that people who are complaining of back pains and other musculoskeletal aches are deficient in Vitamin D. This vitamin is important because it helps maintain healthy levels of phosphorus and calcium inside the body – minerals that are essential for strong and healthy bones and teeth.

  Chronic muscle pain can be a result of vitamin D deficiency. The best source to get Vitamin D is the natural sunlight. After a study by the University of Minnesota which examined the prevalence of vitamin D deficiency in 150 people with chronic musculoskeletal pain, researchers found that 93% of patients had vitamin D deficiency. The researchers reached a conclusion that all people with persistent, non-specific musculoskeletal pain should be screened for vitamin D deficiency.

• Capsaicin Cream

  Capsaicin is the active ingredient in chili peppers. When applied to the skin, capsaicin has been found to deplete substance P which is a neurochemical that transmits pain. I recommend applying 0.025% of capsaicin cream four times a day.

• Fish Oil

  The results of a study were published in Surgical Neurology revealed that fish oil takers experienced improvement in their back pain condition and that some were able to discontinue with their pain medications. All these, plus the fact that those who took fish oil did not report any side effects associated with what they were taking. Fish oil supplements contain Omega-3 fatty acids and DHA – all natural products that are free of dioxins, mercury and PCBs.

• Herbs

  If you go to a doctor, most likely, he or she will give you a prescription for pain killers. After all, pain killers are known to be very potent when the pain becomes too much to bear. However, bear in mind that these synthetic pharmaceutical products carry with them the possibility of adverse effects, and sometimes, they can actually do you more harm that good. Good thing is, numerous research studies have been conducted supporting the health claims of herbal products.

  For back pain, the following herbs may be utilized: Black Cohosh, Arnica, Teasel, Willow, Wintergreen, Aspen, Licorice, Ginger and Turmeric. They may target your muscles, nerves or your entire body system.

• Hot and Cold Therapy

  The most common question when it comes to hot and cold therapy is which of the two is the best form of treatment. Applying an ice bag or a hot water bottle to an area actually does the same thing – they both break the cycle of pain and spasm and they both improve blood circulation to the area, which is essential in the healing process because blood carries with it oxygen and nutrients needed for healing. With back pain, it is important that the pain-spasm cycle is broken because only then can real healing take place.

  Contrast baths have long been used by people in pain. This starts wit a 20-minute heat therapy followed by another 20-minute cold therapy. Repeat this cycle 3 times to complete the process.

• Magnesium

  Magnesium aids in maintaining normal muscle and nerve function, keeps heart rhythm steady, supports a healthy immune system, and keeps bones strong. Magnesium also helps keep blood sugar levels regulated, promotes normal blood pressure, and is known to be involved in energy metabolism and protein synthesis.

  Magnesium deficiency can result in symptoms that include muscle spasms and pain, premenstrual syndrome, irritability, depression, insulin resistance, high blood pressure, irregular heart rhythms, and heart disease.

• Massage

  Massage has long been recognized as a form of therapy that promotes relaxation thereby reducing the spasms of the back muscles. Especially when done by an excellent masseur or masseuse, massage is effective in reducing the sensation of pain because of its relaxant effect. Massage also improves blood flow to the specific area contributing to the decrease in pain and promoting comfort. Aside from that, massage helps loosen tightened muscles, giving the person a renewed sense of well-being.

  Along with massage, it is important that essential oils are used – oils that actually help speed up the healing process and relieve back pain. Examples of these essential oils include lavender oil, rosemary oil, ginger oil, peppermint oil, frankincense oil and chamomile oil.

• Regular Gentle Exercises

  This is one of the best methods in preventing and treating back pain. Simple exercises such as gentle walking, swimming and even cycling while keeping your back straight are excellent choices. The key here is consistency.

  Exercises intended solely for the back muscles are done for strengthening and to help the affected individual gradually go back to performing activities of daily living. Examples of back exercises include heel slides, ankle pump, wall squats, straight leg raising, knee to chest exercise, and those that utilize an exercise ball. Although these exercises may be relatively simple to perform, it is important that you first seek the advice of professionals such as a qualified physical therapist or an orthopedic surgeon. These people would tell you how to do it right and how often to do the exercises.

• Rest and Sleep

  Sufficient rest and sleep allows your body to heal. Remember that majority of the healing process takes place when you are asleep because this is the time when your body is in its most relaxed state.

Sources
physicaltherapy.about.com
home-remedies-for-you.com
orthoinfo.aaos.org