You’re not alone. Some 80% of adults get affected by back pain at some point, most often in the lower back or lumbar region. The incidence is highest between ages 35 and 55.
If one feels a sharp or a continuous dull pain in the back, one might consider visiting an orthopedist. If surgery is advised, getting further opinions from a chiropractor and physical therapist might be advisable, although the conclusion ultimately may be that surgery is needed. (Please see “Pharmaceuticals: better living through chemistry?” for cautions regarding surgical and pharmaceutical interventions.)
The disk may have ruptured or herniated (prolapsed, or incorrectly “slipped”), allowing the soft interior material to protrude and press against the spinal cord. Imaging via computerized tomography (CT) and magnetic resonance imaging (MRI) allows disks to be viewed.
Here’s a back-related cautionary story about a friend who was an avid swimmer, but has been over the “back burner” for about 15 years:
The disk herniated, hurt for 1.5 years, then dried up and fused to bone.
This fused structure put pressure on the disk above, eventually causing it to bulge. The orthopedist injected steroids into the area. That procedure normally allows a bulged disk to strengthen and recede. If left untreated, bulging may worsen until the disk frays.
However, pressure from the fused structure caused bulging to worsen, even after a second injection. The disk frayed, casting a shred into the root canal the way a shredding car tire casts sheds. The sufferer could only crawl.
An operation was performed to remove the shred, but after 7 weeks, the sufferer was still barely able to walk. Finally a physical therapist was seen, who showed the sufferer how to move without twisting the back, with the improvement of being able to walk about, with care.
Sore backs and herniated disks can result from continually contracting muscles not in the back due to posture, manner of walking, or stress. For example, one’s pelvis might be tight and less flexible due to habitually walking with a foot pointed slightly outwards. Such a tight pelvis could eventually cause a herniated disk. A physical therapist or personal trainer might be able to help one release such muscles.
About 30% of sufferers with problematic disks feel pain for other reasons, mainly muscular or indirectly, stress. The relationship of stress to back pain is detailed in The Mindbody Prescription by Dr.Sarno (Warner 1999). An audiotape Lower Back Healing describes relaxation methods (www.tranceformation.com 520-886-1700). A hypnotherapy audiotape is “Lower Back Healing” by Dr. Gurgevich (520-886-1700 www.tranceformation.com).
Several relaxation methods are described in the chapter “Centering during crises.”
Many back pain complaints result from problems with the structuring of bones of the spine and from back muscle strain. The abdominal muscles control the arch of the lumbar (lower) spine and flex and adduct the hip (move the thigh in toward the body). When the lumbar spine becomes too straight, the abdominal muscles can act to tilt the pelvis forward, improving the positioning of the Erector Spinae muscles. Abdominal weakness can increase risk of lower back injuryand continuation of pain, and lead to problems with bone structure of the spine due to poor posture from the weak muscles. Risk is compounded when abdominal weakness is combined with hip flexor inflexibility. The back muscles and abdominals do not get adequate exercise from the usual daily activities. In addition, these muscles show a natural tendency to weaken with age unless they specifically get exercised. Strengthening the abdominal and back muscles by abdominal and lower back exercise may help prevent back pain. Strong stomach and back muscles can provide protection against injury by responding more efficiently to everyday and even surprise stresses.
Studies have shown that those who choose chiropractic treatment recover faster and cheaper, ending up with less pain and more mobility than those treated in hospitals.
Many have found relief by studying the Alexander Technique with a teacher. It involves fostering a surprisingly subtle attitude of lengthening and widening for flexibility, rather than maintaining a position that instills rigidity. For optimal bending of the knees at a sink to be able to lengthen the spine while using the sink, the cabinets need to be removed.
Prolonged bed rest may delay recovery by stiffening and weakening muscles. Stretching and strengthening exercises can be found in Healing Back Pain Naturally by Art Brownstein, MD (Pocket Books 1991).
Acetaminophen (Tylenol) relieves pain but doesn’t reduce inflammation. Relief from pain may be found from the homeopathic supplement Arnica (“Traumeel” crème).
Occasionally I sprain my back by going over bumps without padding under the coccyx while sledding or kayaking. Even the thickness of an elastic-gathered waistband or a belt against a lumbar support pillow can irritate the sprain sufficiently to cause pain and to delay healing. During recovery the inflammation is minimized by a mostly alkaline diet.
“Arniflora” is a 1X (1 to 10) dilution of Arnica Montana gel that I’ve found useful for relieving pain, swelling and stiffness.
Dietary information:
Water follows salt. Therefore NaCl causes swelling that can worsen inflammation. (Please see “Salting the wound”.)
The nightshade foods (tomatoes, white potatoes, eggplant, and peppers) contain alkaloids that can increase inflammation and inhibit collagen repair.
Acid burns. Inflammation worsens pain. Please consider dietary changes to slightly increase the alkalinity of the blood to reduce inflammation and pain. (Please see “Acid-alkali balance”.) Animal products contain uric acid, which can make the blood slightly acidotic. The SAD diet in general can cause and worsen disorders, as detailed in this book. By making the transition to more unrefined plant foods one would consume more healing nutrients, among the many other benefits described in this book.
The pharmaceuticals cortisone and prednisonereduce inflammation, but weaken the immune system. By reducing inflammation, muscle and cramping pain are ameliorated.
Alternative painkillers that work by inhibiting Cox-2 as well as inflammation: “Aphanin”, an extract from cyanobacteria from Klamath Lake (www.hippocratesinst.com 800-842-2125); New Chapter’s Zyflamend, a mixture of herbs.
Flaxseed provides Omega-3s vital for all cell membranes and for repair and flexibility of muscles. Omega-3 fatty acids, especially DHA, can reduce pain by decreasing inflammation (Please see “Outstanding Omegas”.)
An excellent section on backache with many very worthwhile tips can be found in Balch (Prescription for Nutritional Healing by Phyllis A. Balch MD, ISBN 1-58333-077-1, available at many large health stores).
Nicotine damages joints and tissues, including those of the neck and back, by decreasing blood circulation and the flow of nutrients. Smokers are more prone to coughing and stress. (Please see “Seriously stopping smoking”.)
I like to lean back as in a lounger. The Obusforme “Highback” lumbar support is the most comfortable that I’ve found, making any chair a lounger.
