Oh, my aching back.

• Author: VanEs, Howard
• Position: THERAPEUTIC THEORY

IF YOU or someone you know experiences lower back pain you are in very good company. More than 80% of adults in the U.S. will have a back problem in their lifetime, with 20%-30% experiencing back difficulties at any given time. As anyone with a backache can tell you, it is not a lot of fun, as it most often results in pain, limited activities, and days missed from work, all of which take a toll physically, financially, and emotionally.

Back problems are caused by a number of factors, including accidents; sitting for long periods of time; sleeping on your stomach; being overweight; not getting the right kind of activity and exercise; disease states like arthritis or fibromyalgia; wearing shoes with little or no arch supports or worn heels; and muscle/skeletal complications. For women, pregnancy also can be a time when back problems occur due to the extra pounds of carrying a little one that can add stress to the muscle-skeletal system--and, once the baby is born, both mom and dad easily can strain their lower back when lifting or carrying their child.

If you are experiencing acute lower back pain (pain from injuries occurring within 24-48 hours), then the following natural methods will help you reduce your level of pain and help you begin the healing process. First and foremost, the application of cryo or ice pack therapy has proven time and again to be one of the most effective ways to reduce lower back pain following an injury.

Ice therapy reduces swelling, tissue inflammation, muscle spasms, and pain. At the same time, the ice enhances the flow of nutrients into the area, aids in the removal of metabolites (waste products), increases strength, and promotes healing. To do this, you must apply an ice pack to the painful area on and off for a period of 24 to 48 hours. Remember, when using ice, never place it directly on your skin, as it can burn much like a frostbite injury. Always use a layer of towel between the ice pack and skin.

After the first 48 hours of an injury, you can use moist heat, which is more comfortable than ice or dry heat, and it temporarily can reduce muscle spasms in the surrounding tissue by increasing circulation to the damaged tissue. The increase in circulation also helps remove waste and toxins accumulating in the damaged tissue. As the muscle tissue and spasm subside and relax, more flexibility is gained and the healing process can accelerate.

Whether your back pain is acute or chronic, it can be helped with...