Before you try any home remedies or exercises, see a GP to find out whether you have a common type of lower back pain or a medical problem that requires specialist treatment. A good physical therapist such as an osteopath or chiropractor can help to stop the back spasm by applying traction and gentle manipulation.

Also see your GP if pain comes on suddenly, radiates down your leg to your knee or foot, or if it’s accompanied by fever, stomach cramps, chest pain or laboured breathing. GP’s often view back pain as a wake-up call, and may recommend an exercise program to stabilise and strengthen the spine to help prevent future problems.

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 icepack 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, then put a warm, not hot, heating pad on top of the plastic wrap. Leave it on for up to 20 minutes. You can repeat this three or four times a day for several days.

Massage Your Back

• 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-fashioned 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 hot 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 Emulgel 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 30 ml almond oil in a dark glass bottle. Shake well before applying, and 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 chillies. Applied to your skin, capsaicin depletes nerve endings of a neuro chemical called substance P, which researchers 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.

Herbal Options

• Take up to 500 mg of bromelain three times 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 this herb’s active ingredient interacts 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.)

• Ease soreness with aromatherapy. 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 warming and relaxing.

Correct Your Posture

• Go 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 forwards, 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 your back or your side (unless you have sciatica). If you’re more comfortable on your back, place a pillow under your knees as well as under 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 inflatable neck support when you are sitting up.

• When you are sitting on 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 12 cm in diameter. You can improvise with a rolled-up towel, but the foam version is lighter, easier to position and usually has 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 there. Waiting in a queue, use a step or curb. (Think of the traditional brass rail in a pub or 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.

First Thing in the Morning

• Each morning before you get out of bed, lie on your back

and slowly stretch your arms overhead (being careful to

avoid any fast, jerky 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 wellbeing.

• 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 Chiropractic, Osteopathy, Bowen, Feldenkrais, Osteomyology, MFR and the Alexander Technique. There is also much evidence to support the notion that the maintenance of strong abdominal muscles is a key to a pain-free back.

*Always consult with your GP or Physical Therapist before starting any exercise or alternative treatment programmes.

To Find Your Local Registered Back Pain Specialist Click HERE  

The materials on this Web site are for your general educational information only. Information you read on this Web site cannot replace the relationship that you have with your health care professional. We do not practice medicine or provide medical services or advice as a part of this Web site. You should always talk to your health care professional for diagnosis and treatment.

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