Backache, or back pain, is, with headache, one of the commonest and also one of the most serious types of pain experienced. More working days are lost in the western world through back problems than from any other illness except flu. There is little surprise in this, given that the back (and neck), consisting of the spine and a broad swathe of interconnecting muscles and tissues, is almost exclusively responsible for holding us upright and keeping most organs in their correct position. This puts the back (and neck) under constant strain and is the factor that makes back problems difficult to treat.

The record of natural therapies is second to none in both alleviating and curing back pain, and natural approaches are increasingly being incorporated into the treatment being offered at pain clinics around the world. Though pain can happen anywhere in the back, the majority of back pain occurs in the lower part of the back, where it is better known as lumbago.

Massage and aromatherapy

Massage carefully over the entire back, concentrating on “hot spots,” or areas of particular pain, but making sure not to apply pressure to the spine itself. If unable to reach your back, get a friend to help. A good alternative is to put two tennis balls into a sock and gently roll on them (keeping them away from the spine itself). A mixture of 12 drops of ginger, 5 drops of juniper, and 8 drops of either rosemary or lavender (rosemary is stimulating, and lavender calming), added to a carrier oil, will make massage more effective. Other oils effective for acute pain are black pepper, cypress, eucalyptus, and birch, and for general muscle ache marjoram, chamomile, and clary sage.

Herbal Beauty

Homeopathy and flower remedies

Arnica 6c (every half hour for up to three hours, then every four hours for up to five days) is effective. Alternatives are rhus tox 3c (for muscular strain), and ruta 3c (for bruised bones and tendons). Bach Rescue Remedy may also help.

The pelvic tilt

Lie flat on your back, arms straight by your side, hands flat on the ground, knees bent. Breathe normally. Pushing down on your hands and arms, and clenching the muscles of your buttocks, raise your pelvis up. Hold for a few seconds and relax. Repeat three times, increasing the number and duration of the tilts as you gain stamina.

Movement therapy and hydrotherapy

Lie down on a firm flat surface with knees bent, and apply alternate hot and cold compresses. Apply the ice pack for 10 minutes and the hot pack for 5, alternating for as long and as often as helps. Using a large bag of frozen peas and a covered hot-water bottle is the easiest way of doing this at home.

Slowly drawing both knees up toward your shoulders helps gets muscles over spasm by stretching them. But do not force it: stop if it hurts, and let the muscle get used to the stretch before continuing.

Exercise

Gentle exercise is now widely accepted as being much better for treating back problems than rest. Swimming—particularly if combined with a sauna or steam bathing—is excellent, and walking is also good (but not jogging). A wide range of exercises that can help is now on offer in both the western and eastern traditions. Some specialists in back pain offer the best of both, and an initial visit to a therapist could help you find out what is most suitable for your needs and preferences.

Herbal medicine

If the pain or ache is from a strain or injury, arnica tincture or ointment rubbed gently into the affected area will help ease any bruising, provided it is applied within an hour of the incident. Bromelain (pineapple enzyme) is a powerful anti-inflammatory (2-3 g daily at first, 1-2 g as the pain eases). Other anti-inflammatories, effective drunk as teas, are valerian, hypericum, and Jamaican dogwood. Natural “aspirin” tablets made from willow bark and meadowsweet can help relieve pain, while ginger, cayenne, horseradish, lobelia, and crampbark help recovery if rubbed into the painful area, by stimulating local blood flow.

Electronic devices

TENS provide powerful pain relief, as do devices that encourage blood into the area, such as intasound and vibrating massagers. High-frequency massagers (100 Hz) are best, applied for at least 45 minutes.

Nutritional and dietary therapy

Eat a healthy diet with plenty of fresh fruit and vegetables and as little as possible of animal fats, sugar, salt, alcohol, tea, and coffee. Supplements of fish oils (EPA), evening primrose oil (GLA), and a good multivitamin and mineral supplement will help.

Aromatherapy

Regular hot baths containing a few drops each of chamomile, lavender, juniper, eucalyptus, and rosemary are an effective pain-reliever.

Relaxation

Encourage relaxation of the back muscles by avoiding stress. Therapies such as meditation, visualization, biofeedback, and self-hypnosis can all help promote mental and emotional relaxation.

Postural therapies

The Alexander technique teaches correct postural habits and is particularly effective for neck and back pain if practiced on a regular basis. Some of the exercises are extremely simple: a classic relaxation exercise good for the back involves lying face up on the floor with knees bent, hands resting on the stomach and head on a book 11/4 in (3-4 cm) thick. Other techniques that work along roughly the same lines are Rolfing, the Feldenkrais method, and Hellerwork—but these need even more guidance from a teacher than the Alexander technique.

Slipped Risk

Between each of the bones in the spine (vertebrae) is a flat piece, or disk, of springy cartilage that acts as a “shock-absorber.” Its jelly-like center can sometimes slip through a crack in the outer ring of the

Disk—as the result of an awkward movement, for example—and press against the nerves in the spinal column. Pain is sudden, severe, and often accompanied by spasm of the back muscles, a pins and needles feeling, and numbness in one or both legs or feet. DO NOT MANIPULATE or attempt self-help beyond immediate pain relief, and seek medical attention.

Electronic devices and hydrotherapy

For immediate pain relief, a TENS device is best, if available, but if not, apply alternating hot and cold compresses. Failing either, a covered hot-water bottle held to the area of pain can help.

Homeopathy and flower remedies

The homeopathic remedy arnica 6c (every half hour for up to three hours, and then one every four hours for up to five days) is effective. Bach Rescue Remedy may also be of benefit.

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Backache Health Treatment: Herbal Remedies; Exercise; Relaxation; Nutritional and Dietary; Massage and Aromatherapy