The following remedies are for anyone who is suffering from back pain due to tight, aching muscles or a strain. If you are experiencing weakness, or numbness in the legs, or a loss of bowel or bladder control, see a doctor. Integrating health treatments are important each practitioner may play an important role in gaining optimized your health.
Don't lie down. Doctors today encourage patients to get up and move around as soon as possible and to avoid bed rest entirely if possible. Research shows that lying down for an extended period not only fails to speed up relief of back pain but will make it worse. If you must rest your back, the best position is lying flat on your back with two pillows underneath your knees. Never lie face down, since this position forces you to twist your head to breathe and may cause neck pain. Make an effort to get up and move around, slowly and gently, as soon as possible.
Ice it. Applying an ice pack to the painful area within 24 hours of an injury can help keep inflammation to a minimum and ease discomfort by decreasing the ability of nerves to send pain signals to the brain. Place ice cubes in a plastic bag, then apply the bag on top of a thin towel that has been placed on the skin. Leave the ice pack on for 20 minutes, take it off for 30 minutes, and then replace it for another 20 minutes.
Take a hot bath. If more than 24 hours have passed since the injury occurred, ice will not help reduce pain or inflammation. After that first day, heat may help increase the elasticity of the muscles somewhat, so try soaking in a tub of hot water for 20 minutes or more. Pregnant women, however, should not sit in a hot bath or hot tub for too long, since raising the body temperature over 100 degrees Fahrenheit for long periods may cause complications. If you are pregnant, contact your doctor for advice before trying a hot soak.
Invest in a new mattress. A soft, sagging mattress may contribute to the development of back problems or worsen an existing problem. If a new mattress is not in your budget, however, a three-quarter-inch-thick piece of plywood placed between the mattress and box spring may help somewhat.
Get some sleep. Getting sufficient rest at night is important when your back muscles are strained. It's best to lie on your side, with the knees flexed and a pillow between them. If you lie on your back, place a pillow under your knees.
Relax. Much back pain is the result of muscles made tight by emotional tension. Learn and practice a relaxation technique, such as meditation, or try a deep-breathing exercise, such as closing your eyes, breathing slowly and deeply, and counting backward from 100.
Yoga. Yoga creates balance in the body through various poses that develop flexibility and strength. A study of people with chronic mild low back pain compared Iyengar yoga to back education. After 16 weeks, there was a significant reduction in pain intensity, disability, and reliance on pain medication in the yoga group. Benefits were also seen at three month follow up assessments.
Another study compared yoga, conventional exercise, and a self care book for people with chronic low back pain. Back function in the yoga group was superior to the book and exercise groups at 12 weeks. Although there was no difference in symptoms at 12 weeks, at 26 weeks, the yoga group was superior to the book group.
Get a massage. If you're lucky enough to have an accommodating spouse, friend, or roommate, ask him or her to give you a rubdown. Studies have found that massage may be effective for subacute and chronic pain. It has also been found to reduce anxiety and depression associated with chronic pain. Get a professional massage by a trained professional. Contact http://www.alternativehealthsolutionsnj.com
Myofascial Release Therapy. Myofascial release is a form of massage therapy that uses sustained pressure to loosen or release tightness in connective tissues (fascia). It is taught that tightness within the fascia causes restriction of muscle and other tissues, resulting in back pain and loss of motion. Injuries, stress, inflammation, trauma and poor posture supposedly contribute to this tightness.
These myofascial restrictions can't be detected with standard medical imaging studies, such as X-rays or MRIs. Many physical therapists and specialty trained massage therapists use such techniques, and anecdotal evidence suggests that myofascial release therapy may relieve back pain in many people. Results of a Mayo Clinic study, published in 2008 in the Journal of Complementary and Alternative Medicine, suggest that myofascial release may be as effective as acupuncture in relieving chronic pain. However, large-scale trials are needed to confirm these findings and to evaluate the potential benefit of myofascial release therapy in treating back pain.
Myofascial release therapy may be helpful for your back pain, consult a therapist who has training in such techniques. By contacting Alternative Health Solutions of NJ, http://www.Alternativehealthsolutionsnj.com, we will assist you in meeting the most qualified practitioners. As with many other treatments for chronic back pain, myofascial release may benefit some people but not all.
Acupuncture. Acupuncture is one of the most time-tested treatments known to mankind. If the value of a treatment were based solely on how long it has been around, and how long people have thought that it was helpful, then acupuncture would probably be the most effective treatment known to humankind.
Many patient advocates say acupuncture is a very effective treatment for many different symptoms. These symptoms include pain from a variety of causes, as well as many other conditions including nausea, smoking cessation, problems with addiction, inflammatory conditions, possibly even anxiety and depression, to name just a few.
There are many different forms of acupuncture. One form of acupuncture completed by one acupuncturist may be quite different than another, and any given practitioner may perform the acupuncture differently than another.
Typically, acupuncture is performed with a very thin needle that causes gentle sensations. It is usually not painful. Classically, acupuncture involves using a needle — although sometimes electricity is passed through the needle, and sometimes the burning of traditional Chinese herbs is employed as well. Burning these herbs is called "moxabustion." The points that are used for the needle insertions often are at a distance from the actual area of symptoms. So, if someone has pain in their back, they may be getting needles in their feet, their ears or somewhere else distant from the actual site of the pain. The special points that are chosen for needle insertion are along areas called "meridians." These meridians relate to what the Ancient Chinese felt were true "organ systems" and guide the placement of the acupuncture needles." However, these "organ systems" are not necessarily the same kind of systems that are defined as traditional organ systems by 21st century physicians. For instance, the traditional meridians for the spleen may have nothing to do with the actual organ that we know of today. An acupuncturist may diagnose a patient's problem by feeling three pulses on each wrist. In some cases, these diagnostic indications determine which ancient meridians are and are not diseased.
Taken all together, acupuncture is an ancient, time-tested form of therapy that seems to have exceptionally few side effects and appears to be safe for pain management. In my experience, many patients have found relief from pain through acupuncture. I am always open-minded to any kind of treatment that will help, particularly those that have the fewest side effects. Thus, I embrace acupuncture. Contact http://www.Alternativehealthsolutionsnj.com to find the right practitioner for you.
Chiropractic Care. Clinical trials indicate that chiropractic care is as safe and effective as conventional treatments . Low back pain is often caused by injuries or strains, and there's no magic cure. It simply takes time for your back to heal. But treatment of some type — either chiropractic or conventional — might make you more comfortable and speed this healing to occur. Chiropractic treatment is based on the concept that restricted movement in the spine may lead to pain and reduced function. Spinal adjustment (manipulation) is one form of therapy chiropractors use to treat restricted spinal mobility. The goal is to restore spinal movement and, as a result, improve function and decrease back pain. During an adjustment a chiropractors may use their hands to apply a controlled force to an area or joint. Chiropractors may also use massage and stretching to relax muscles that are shortened or in spasm. Many use additional treatments as well, such as ultrasound, electrical muscle stimulation and exercises. Arrange a consultation through alternative Health solutions of NJ. http://www.alternativehealthsolutionsnj.com
Ointment and pain relief gel
Tiger Balm is probably the best known pain relief product for arthritis, back pain, or bruises. Tiger Balm Ointment has been sold worldwide for many years. It penetrates deeply into the skin because of its oil based texture, and creates a warming sensation. Tiger Balm is also good for broken bones. It is available in several strengths, as well as in patches. Tiger Balm can be very effective for pain.
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Biofreeze is a pain relieving gel. The product infomation describes revolutionary Cryotherapy which is known as "the cold method". This is the amazing product we would like to introduce you to. Biofreeze is becoming very popular among arthritis patients. There are many people who have experienced the effectiveness of Biofreeze. The product is approved by FDA, and highly recommended by many professionals; doctors, chiropractors, massage therapists, and also arthritis patients. If you have tried everything to relieve your pain without success, try Biofreeze. This can be the one to relieve your pain!
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Capsaicin. Although you may not have heard of capsaicin (pronounced cap-SAY-sin) before, if you've ever eaten a chili pepper and felt your mouth burn, you know exactly what capsaicin does. Capsaicin is the active ingredient in chili peppers. When it is applied to the skin, capsaicin has been found to deplete substance P--a neurochemical that transmits pain--causing an analgesic effect.
In one double-blind study, 160 people were treated with capsaicin for 3 weeks, while another 160 people used a placebo. After 3 weeks, pain was reduced by 42% in the capsaicin group compared to 31% in the placebo group. Investigators rated capsaicin significantly more effective than placebo. Capsaicin cream, also called capsicum cream, is available in drug stores, health food stores, and online. A typical dosage is 0.025% capsaicin cream applied four times a day. The most common side effect is a stinging or burning sensation in the area.
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Vitamin D. Chronic muscle pain can be a symptom of vitamin D deficiency. Vitamin D is found in fish with small bones, fortified milk and cereal, and exposure to sunlight.
Risk factors for vitamin D deficiency are:
•Darker pigmented skin (e.g. Hispanic, African American, Asian) does not convert UV rays efficiently to vitamin D
•Digestive disorders, such as celiac disease
•Use of glucocorticoid medications for conditions such as lung diseases and allergies
•Minimal sun exposure (elderly, institutionalized, homebound, veiled or heavily-clothed individuals)
•Latitude and season - for example, people in Boston do not produce vitamin D from sun exposure between November and February
A study by the University of Minnesota looked at the prevalence of vitamin D deficiency in 150 people with chronic musculoskeletal pain. Researchers found that 93% of patients had vitamin D deficiency. All people with darker pigmented skin (African American, East African, Hispanic, and Native American origin) had vitamin D deficiency. Another interesting finding was that the majority of people with severe vitamin D deficiency were under 30 years of age. Season was not a significant factor.
The researchers concluded that all people with persistent, non-specific musculoskeletal pain should be screened for vitamin D deficiency.
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Vitamin B12. has been found to relieve low back pain. A double-blind Italian study examined the safety and effectiveness of vitamin B12 for low back pain. People who received vitamin B12 showed a statistically significant reduction in pain and disability. They also used less pain medication than the placebo group. Besides pain, other symptoms of vitamin B12 deficiency are numbness and tingling, irritability, mild memory impairment, and depression.
Risk factors for vitamin B12 deficiency are:
•Pernicious anemia
•Medications (stomach acid-blocking medications)
•Inadequate intake of meat or dairy products
•Infection (small intestine bacterial overgrowth, parasites)
•Digestive diseases (stomach removal surgery, celiac disease, Crohn's disease
Vitamin B12 muscle injections are the standard treatment for vitamin B12 deficiency. Studies have found vitamin B12 sublingual tablets (placed under the tongue for absorption) and nasal gels are also effective.
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Magnesium. is the fourth most abundant mineral in the body. It's involved in over 300 biochemical reactions in the body. Magnesium helps maintain normal muscle and nerve function, keeps heart rhythm steady, supports a healthy immune system, and keeps bones strong. Magnesium also helps regulate blood sugar levels, promotes normal blood pressure, and is known to be involved in energy metabolism and protein synthesis. Symptoms of magnesium deficiency include muscle spasms and pain, premenstrual syndrome, irritability, depression, insulin resistance, high blood pressure, irregular heart rhythms, and heart disease. A German study found that mineral supplements increased intracellular magnesium levels by 11% and was associated with a reduction in pain symptoms in 76 out of 82 people with chronic low back pain.
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Willow Bark. The bark of the white willow tree (Salix alba) has pain-relieving properties similar to aspirin. An ingredient in white willow bark, called salicin, is converted in the body to salicylic acid (aspirin is also converted to salicylic acid once in the body). Salicylic acid is believed to be the active compound that relieves pain and inflammtion. A number of studies have compared white willow to medication or placebo:
•A University of Sydney study compared the effects of willow bark extract to refecoxib, a Cox-2 inhibitor pain medication. In the study, 114 patients received a herbal extract containing 240 mg of salicin and 114 received 12.5 mg of refecoxib every day. After four weeks, both groups had a comparable reduction in pain.
•A study in the American Journal of Medicine examined 191 patients with an exacerbation of chronic low back pain. They were randomly assigned to receive a willow bark extract with either 120 mg (low-dose) or 240 mg (high-dose) of salicin, or placebo. In the fourth week of treatment, 39% of people receiving the high-dose extract were pain-free, 21% receiving the low-dose were pain-free, and 6% of people receiving the placebo were pain-free. People in the high-dose group improved after the first week. Significantly more people in the placebo group required pain medication.
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Many of the activities you engage in each day, such as sitting, lifting, bending, and carrying, can put a strain on your back. By learning new ways of going about these activities, you can help prevent back pain and ensure the health of your back for years to come. Try the following tips to keep back pain from occurring or worsening.
Use a cushion. Most seats in cars and trucks are not designed to support the small of your back, although some these days do provide adjustable lumbar support at least for the driver. If the seat in your vehicle doesn't, buy a small cushion that can be fitted to provide the missing support. Despite what your mother told you about sitting up straight, leaning back at an angle of about 110 degrees is ideal for the back. If you sit for long hours, get up and walk around periodically to increase blood flow and decrease stiffness.
Swim. Many experts agree that swimming is the best aerobic exercise for a bad back. Doing laps in the pool can help tone and strengthen the muscles of the back and abdomen, which help support the spine, while buoyancy temporarily relieves them of the job of holding up your weight. Walking is the next best choice.
Lift with your knees bent. The large muscles of your legs and buttocks are better equipped to bear heavy weight than your back muscles are. Keep your back straight and bend only your knees, rather than bending at the waist, as you squat to pick something up. Then, as you rise, concentrate on using your leg muscles to push your upper body and the object back up into a standing position, again without bending at the waist. Strengthening your leg and buttocks muscles will make it even easier to squat and lift properly, whether you're picking up a pen, a bag of groceries, or a small child.
Carry objects close to your body. When picking up and carrying heavy objects, pull in your elbows and hold the object close to your body. That way your erect spine carries the weight, placing less burden on your back muscles.
Stay alert. Careless activity is the number-one cause of back injury, so beware if you have struggled with back pain in the past. As much as possible, avoid bending, twisting, and lifting. Make a mental note of situations that have led to back injuries in the past, and do your best to avoid them.
Watch your weight. Maintaining a healthy body weight may help take the strain off the back muscles by lightening their load. What's more, having a flabby midsection may cause you to become sway-backed, which can worsen back pain.
When it comes to back pain, you need all the relief you can get. Read on to learn how items found in your kitchen can save your aching back.
Chamomile tea. Daily stress can make back muscles feel knotted. Chamomile tea offers calming relief to soothe tense muscle tissue. During a break or after work, treat yourself to a steaming mug. Steep 1 tablespoon chamomile flowers in 1 cup boiling water for 15 minutes. Or, you can use a prepackaged chamomile tea. Drink 1 to 3 cups a day.
(Warning! Chamomile contains allergy-inducing proteins related to ragweed pollen. Ask your doctor about drinking chamomile if you are allergic to ragweed.) Packaged tea may be safer to drink than tea made from the flowers. Your doctor can advise you.
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Epsom salts. Epsom salts ease back pain by reducing swelling. Fill your bathtub as usual and add 2 cups salts. Soak for 30 minutes.
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Rice Bag. Fill a clean, thick sock with 1 cup uncooked rice and place in the microwave for 30 to 60 seconds on medium-low. Check the temperature and apply to the back.
Cold compresses. Cold compresses or ice packs should be applied immediately after back strain or injury. When the back suffers injury, blood rushes to the damaged area. Even though the resulting swelling is normal, too much inflammation can increase pain and lengthen your recovery period. An icy application reduces inflammation and helps numb pain. To make a cold compress, pack a few crushed cubes of ice into a plastic re-closable bag, cover with a washcloth or towel, and apply to the back for 15 minutes. Take it off for 30 minutes and then replace it for 15 more minutes. (A bag of frozen vegetables also works well. Wrap in a towel, too.)
Ginger root. Fragrant ginger root has long been known to cure nausea, but back pain? Yes, ginger contains anti-inflammatory compounds, including some with mild aspirin-like effects. When your back aches, cut a 1- to 2-inch fresh ginger root into slices and place in 1 quart boiling water. Simmer, covered, for 30 minutes on low heat. Cool for 30 minutes. Strain, sweeten with honey (to taste), and drink.
Milk. Bone up on milk. Women, especially, should take care to include plenty of calcium in their diets. Older women are at greater risk for developing osteoporosis, the disease of eroding bones. Calcium helps build strong bones and protects the spine from osteoporosis.
Hot compresses. You can begin to apply heat to your back 48 hours after an injury. Warmth relaxes tight muscles, increases blood flow, and is extremely soothing. Soak a washcloth in water that you've heated on the stove, use a heating pad, or take a hot shower or bath.
Nothing can put you out of commission faster than back pain. Now that you've read this article, you can make these tips part of your back-saving strategy. Please contact us for any of your needs. Fill out a new client intake at http://spreadsheets.google.com/viewform?formkey=cDEtWXZzTUVDdVp4S0hoM2FGNDFzUEE6MA..
Michelle Leonard –Owner of Alternative Health Solutions of NJ
http://www.alternativehealthsolutionsnj.com
732-664-9348
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