Back Pain Remedies

A Dozen Things You Can Do At Home To Help Relieve Your Back Pain or Sciatica

Dr. Barry L. Marks, DC

FORMER ASSOCIATE CLINICAL PROFESSOR SPINAL ORTHOPEDICS SPECIALIST

Back Pain Remedies

Dr. Barry L. Marks, D.C.
Copyright 2008 Abundant Health Publishing | Dr. Barry L. Marks DC This book is not intended to take the place of prudent medical advice. The author and publishers assume no responsibility for the proper diagnosis and treatment of any medical condition. The information contained within this book is for guidance to seek proper medical treatment for his or her individual condition. All rights reserved. No part of this book may be reproduced, stored or transmitted by any means, electronic, mechanical, photocopying, recording or otherwise without the expressed written permission from the author. The material in this electronic publication can be stored on only one computer at a time and is intended for the sole use of the purchaser. You are not given the right to copy, forward or in any way transfer this publication or any part thereof, whether in electronic or printed form to another person or entity. The sources used in the production of this book have been acknowledged to the authors best ability.

Published by:

ABUNDANT HEALTH PUBLISHING 2401 W. CHAPMAN AVE, #102 ORANGE, CA, USA 92868 (714) 938-0291

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Table of Contents
INTRODUCTION TO BACK PAIN REMEDIES.......................................... 4 DRINK MORE WATER ............................................................................................. 5 TAKE MINERALS ........................................................................................................ 7 LOSE AN INCH ........................................................................................................ 8 USE HEAT AND ICE ................................................................................................ 10 OMEGA 3 FATTY ACIDS ....................................................................................... 12 DO 100 SIT-UPS EACH DAY.............................................................................. 14 DO STRETCHING EXERCISES DAILY ........................................................... 16 BOUNCE ON A THERAPY (SWISS) BALL ................................................... 17 USE A ROCKIGN CHAIR (JFK DID!) ............................................................. 18 GET ORTHOTICS ...................................................................................................... 19 GET A NEW BED ....................................................................................................... 21 IN CLOSING ........................................................................................................... 23

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Introduction to Back Pain Remedies

Back pain is reported to afflict upwards of 90% of adults. Only the common cold is more common. Despite how common it is, it is still a perplexing problem for many. For many, chiropractic care, physical therapy and/or acupuncture are quite effective at relieving back pain. But not all back pain responds to these common back pain remedies. For a certain percentage of the population, a cure for lower back pain remains elusive. For these sufferers of chronic low back pain, here are a couple of tips that may help you get over the hurdle. Home remedies for lower back pain
Drink more water Add more minerals

(Calcium, magnesium, potassium, etc.) to your diet Lose 1 belt size Walk more Alternate heat and ice Add Omega-3 fatty acids to your diet Do 100 sit-ups/crunches a day Perform back stretches daily Bounce on a therapy ball Sit in a rocking chair for 1 hour a day (JFK did!) Get orthotics Try a different bed If you are suffering from lower back pain that just wont go away, try the items on this list. Go crazy and do them all within a day or two, or slowly plod along. The point is, do something. On the following pages, each of these back pain remedies will be discussed in detail. Read on

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Drink More Water

Its no coincidence that our planet, every living thing and of course our own bodies are composed of about 76% water. We were created to thrive on water. Water makes the entire world work. It stands to reason therefore, that if we do not take in enough water there will be consequences. Most people realize that inadequate hydration can cause illness like bladder and kidney trouble, headaches, fatigue, etc. But you may be surprised to learn that a significant number of people suffer from aches and pains, like back pain due to lack of water. Without proper hydration, our body cannot perform complex biochemical processes that are required for normal health. Waste products are not flushed out adequately, which leads to build up of toxic chemicals. Muscles, lacking proper hydration tend to tighten up exerting pressure on the spine. So if you have back pain, do your doctor or therapist a favor and help them help you. Drink more water. But how much is enough? Without going into complex calculations factoring body weight, age and activity level, try this test. I call it the T.T. or Toilet Test. Toilet Test for proper hydration When you urinate, simply observe the color:
Very pale yellow to clear: Good hydration Medium yellow: Pretty good, drink a cup or two more each day Dark yellow: Getting dehydrated, drink several more cups Dark almost brown: You are dehydrated, drinks lots more water

Also note the odor:

Well hydration results in very low urine odor because it is diluted. A strong odor indicates dehydration and concentrated waste products

the urine.

in

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Are you thirsty? If you feel thirsty, chances are you are already on the verge of dehydration! Being well hydrated throughout the day prevents thirst. Thirst is a signal tat we are seriously low on water. Dont wait to be thirsty before drinking. Drink coffee, tea, soda or alcohol? These beverages are diuretics; they make you urinate more. So if you drink these, you need to replace the lost water by drinking additional water. Try drinking enough water to keep your urine clear and low odor and your mouth is moist. If you do, you will probably find that your back hurts less.

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Take Minerals
This back pain remedy goes hand in hand with the previous one: water. As youve read, water is critical for normal bodily functions. But water alone is useless. Your body needs the proper amount of minerals to be present in your bodys water. We call these minerals electrolytes. Your body functions much like a liquid electrical system. Minerals, which are basically very small particles of metal, help conduct electrical impulses from your brain to the muscles via nerves. Muscles stay in a state of relative relaxation until Calcium is removed from receptors, which then makes the muscle contract. Therefore, if your intake of minerals is low, your muscles will have a tendency to be tighter. And if your electrolytes dip too low, your muscles will go into spasm. How do we lose minerals?
Inadequate nutrition Hot weather Muscular exertion; sports, work, etc Medications that cause you to lose potassium

or other minerals

How do you get enough electrolytes?

Diet with variety of foods Nutritional supplementation Electrolyte drink, powder or Drink

with basic multivitamin and mineral pill during times of sports, work, hot

weather, etc. Smart Water its electrolyte enhanced

Signs of low electrolytes Small muscle twitching in eye lid and toes Foot and leg cramps, usually at night Back or neck spasm Fatigue If severe, irregular heart beats, lethargy and mental confusion So if you want to do your part in treating your lower back pain, drink plenty of water and make sure youre getting enough minerals into your body.

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Lose an Inch
Okay, so we all should know that carrying around extra weight is not good for us. And youre probably sick of all the pressure for Americans to lose weight and become emaciated skeletons like our European brethren. And lastly, if you have back pain and have gone to your MD, he or she has probably told you to lose weight for the sake of your back Thats all just fine, but listen to this Skinny people have back pain too! No, Im not advocating we all gain weight. No, Im not refuting that back pain can be aggravated by excess weight. What I am saying is this Not everyone who has back pain and then loses weight will have less back pain. Its really quite simple. If you have a large belly that sticks out over your pants, guess what? If you lose belly fat, your back will be less stressed and your back pain may decrease. If on the other hand, you do not have a protruding belly, but say, saddle bags from the hips down to the thighs like the typical female fat pattern, losing weight will have no bearing on your back. Your weight is not stressing your back. Lose weight because you want to for aesthetic reasons, but dont think its going to cure your lower back pain. It wont. 30 lbs over and you have a belly Okay, so lets say you are 30 lbs over weight and have a belly. And lets suppose you have lower back pain and would like to help it. What do you do? First off, you are not going to try to lose 30 lbs. Forget about the weight entirely. Instead focus on this: your waist size and how your pants or skirts fit. And heres your goal: 1 pants size smaller. Thats all. Just drop 1 pant size, which is equivalent to about 10 lbs (but remember we dont want to count pounds!). Taking 1 pant size off your belly will significantly reduce back strain.

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After that goal is reached then worry about the rest of the weight if youd like. 4 Steps to Lose Belly Fat (About 1 Pant Size in 2 weeks) 1. Drink more water (until your urine is clear) 2. Eliminate white foods (white bread, white crackers, white rice, white tortillas, etc.) 3. Eat lots of fresh fruits and vegetables (oranges, pink grapefruit, dark greens) 4. Exercise 20 min. daily (you dont need a gym or equipment if you do this) So there you have it. Drop one pant size and you should notice some back pain relief.

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Use Heat and Ice

How to Use Heat and Ice One of the most common questions I get from new patients is "when do I use heat and when do I use ice?" It's an excellent question and even some doctors or therapists get confused. Here's the bottom line from my years of experience... If your pain is new or if you have suffered an acute strain or injury, apply ice. Continue using ice for the next 2-3 days to control swelling and pain. (See "How to Use Ice" below) If on the other hand your pain has been around for a few days or more or if you suffer from osteoarthritis, then apply moist heat. (See "How to Use Heat" below) If you are ever in doubt of which one to use, try ice first. If that doesn't help switch to heat. Okay, so here's and advanced tip used by professional trainers of elite athletes and the one you will hear me advise all day long in the office... Use both! If you're pain is older than 2-3 days, then first apply moist heat, then immediately afterwards apply ice. This is a way to supercharge your body's natural ability to reduce pain and inflammation fast! (See "How to Alternate Heat & Ice" below) How to Use Heat Heat is used to increase circulation to allow the body to heal itself. Blood flow brings nutrients to injured tissues so that they may be repaired and rebuilt. Heat can also significantly reduce chronic pain. How to Use Ice Ice is best used in the acute stage of pain or injury (the first 48-72 hours). Ice reduces swelling and inflammation. It is also good at controlling acute pain. How to Alternate Heat & Ice Okay, now that you have heat and ice down pat, let's move on to Therapy 2.0.

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Use heat for old pains that flare-up, pain that is more than 3 days old and for osteoarthritis. Moist heat (moist heating pad, shower, Jacuzzi, bath, hot wet towels) are best and penetrate the deepest. When using heat do not exceed 30 minutes duration and be sure to allow the area to cool down for at least 1 hour before re-applying heat. Never go to bed with a heating pad! If it does not shut down you will end up burnt. Even if you do not burn, excessive heat makes the area even more inflamed resulting in more stiffness and pain. When applying ice remember to use caution. Whether you're using ice bags or chemical ice packs, place a sheet of paper towel between the ice and your body. Also limit ice to 12 minutes with at least 1 hour between applications. Ice Massage: An old football trainer's trick is to fill small Dixie cups half way up with water and freeze. Then crinkle up the top brim of the cup to use as a handle and tear off the bottom of the cup to expose the ice. Rub the exposed ice over the affected body part for 10-12 minutes. Because the ice is melting and you are moving it around, you can get by with direct contact with ice without risking frost bite. After the initial 24-48 hours following an injury, try this advanced technique. 1. Start with moist Heat for 12-15 minutes 2. Gently stretch the affected area for a few moments 3. Apply Ice for 12 minutes Wait 1 hour before repeating procedure, if necessary. Always start with heat and always end with ice.

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Omega 3 Fatty acids

You might have heard that Omega-3 Fatty Acids ( good fat found in fish) could lower your cholesterol. You might have also read somewhere that Omega-3's could help with ADD/ADHD. But did you know that Omega-3's are also back pain remedies? A University pf Pittsburgh Medical Center study found significant back pain relief in a group of patients with degenerative disc disease. The subjects added 2.4 grams of fish oil fatty acids to their diet each day for two weeks then scaled back to 1.2 grams a day of the Omega-3 nutritional supplements. The researchers indicated that 59% of the patients in the study were able to totally discontinue taking anti-inflammatory medications after being on Omega-3 fatty acid pills. Other studies have shown measurable reduction in inflammation due to omega-3 nutritional supplements in the diet. Obviously these are major implications for the thousands of people suffering from inflammatory disorders such as:
Degenerative disc disease Chronic low back pain Osteoarthritis Facet syndrome And more

Prescription and over the counter anti-inflammatory medications have serious side effects and the conditions that require them are chronic which leads to greater and grater exposure to risk of ulcer, stroke and other health problems. If you are suffering from back pain and have been unable to find a cure for lower back pain, then adding Omega-3 fatty acid nutritional supplements to your diet just might be what the doctor ordered. Here's a link for a Free 30 day supply of a great Omega-3 supplement. All you pay is $4.95 for shipping. Free Omega-3

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Do 100 Sit-ups each day

As one part of the core muscles, the abdominals represent a key area for low back pain sufferers to focus on to stabilize the lower back. If you are suffering from lower back pain a simple set of exercises for back pain are sit-ups, crunches or other similar exercises designed to make your abdominal muscles stronger. Here are 3 variations of exercises for lower back pain that work the abdomen 1. Sit-up This is the classic exercise we all did in gym class. There are many variations. Simply lie on your back with knees bent, feet firmly on floor. Lift your chest and torso up and reach towards your knees. Lower your body to the floor and then repeat. Performa s many as you can in 20 seconds, rest for 10 seconds then repeat again. Do as many of these sets as you can and aim for at least 100 total repetitions each day. 2. 2. Crunch This is a variant on the sit-up that requires less movement of the lower back and therefore may be more comfortable for back pain sufferers. Start in the same position as for a situp. Lift your knees towards your chest, curl your torso up and then lift up only until your shoulder blades are off the floor. Squeeze with your ab muscles for 1 second then return to start position. Repeat as many times as you can in 20 seconds, rest for 10 seconds then continue until 100 repetitions have been attained. Variation: Use a Therapy or Swiss Ball. If you have neck issues, place your hands across your chest or rest fingertips on temples.

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3. Crunch twist Same as crunch only instead of reaching straight upwards, twist to the left, come down then twist to the right on the next rep. This exercise works the oblique abdominals as well as the erectors in front. Perform in 20-second sets resting for 10 seconds between until you reach 100. Variation: Use a Therapy or Swiss Ball. If you have neck issues, place your hands across your chest or rest fingertips on temples.

4. Hundreds This is a Pilates exercise to work the erector abs both upper and lower. Begin on your back with your arms down to your side; lift your legs up at a 90-degree angle. Next roll up your chest and hold your abs tight as you begin to pump your arms up and down about 6 inches rapidly. For beginners try the legs at 90 degrees. As you get stronger begin to slowly lower your legs down towards the floor to work your lower abdominal muscles. Again try 20-second burst with 10 second rests up to 100 arm pumps. Muscular balance and strengthening is crucial to cure lower back pain and to provide stability for the spine and body. These back exercises are a good start to build core muscle strength.

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Do Stretching Exercises Daily

Stretching exercises for lower back pain are an important aspect of a cure for lower back pain. Individual causes of lower back pain vary, and some people are worse than others, but these gentle stretching exercises should help give back pain relief to most people. Back Extension: This exercise may help alleviate the following causes of back pain: disk herniation, bulging disc, back strain and subluxation. It is not recommend for facet syndrome. Hold this position for a count of 5, release slightly, then repeat 10-20 times.

Back Arch: This is the opposite of the back extension and can be helpful for all causes of lower back pain including facet syndrome. Tuck your head and buttocks in while pushing back up, hold for 5 seconds, slightly release and repeat 10-20 times. Childs Pose: Lean forward as far as you can and reach forward. If you cannot assume this position, try kneeling on knees then reaching down towards floor in front. Reach out for 5 seconds, then release and repeat. Stretching exercises for lower back pain are an integral part of your back pain relief treatment. Daily stretching should help increase flexibility and decrease pain and tightness.

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Bounce on a Therapy (Swiss) Ball

Spinal decompression causes water to move in and out of the discs to nourish and re-hydrate them. After spinal decompression has been completed with a DRX9000 machine, home therapies are recommended. One therapy to keep water moving in and out of the disc is a therapy or Swiss ball exercise. Therapy ball exercises (Swiss ball) Simply sit on the ball with feet flat on ground. Now gently bounce up and down. You don not want to bounce vigorously. All you need to do is create a small, gentle oscillations up and down. This causes the disc to compress and decompress over and over to help with water exchange (imbibition). Perform this exercise for 5-10 minutes as part of your regular daily exercises for lower back pain. Therapy balls are often used in Pilates and Yoga for back pain and other exercises for core muscles. They are widely available at sporting goods stores and large retailers like Wal-Mart and Target. Be sure to find the ball that is right for you. You should be able to sit on it and comfortably have your feet on the ground to control and balance the ball.

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Use A Rocking Chair (JFK Did!)

JFKs Back Pain It's well known that John F. Kennedy had a severe problem with lower back pain. Racked with terrible back pain from WWII injuries, President Kennedy was advised to use a rocking chair as part of his chronic low back pain therapy to lessen his dependence on pain medication. He began using the chair before being elected President and then brought his favorite chair with him to the White House. Rocking Chair Exercises for Lower Back Pain Today, we know that rocking chairs are good for lower back pain because the motion stimulates nerves to lessen pain impulses and mechanically loads and unloads the disc to aid in water and nutrient exchange (imbibition). As a cure for lower back pain caused by a herniated disk or bulging disc or for chronic low back pain due to a degenerative disc try these proprioception exercises with a rocking chair.
Basic exercise:

Sit with both feet flat on the ground or floor Gently rock back and forth by pushing with your legs (do not use your back) Continue rocking in this fashion for 5 minutes then move to the next exercise Tip-toe: Sit with only the toes on the ground or floor Gently rock back and forth by pushing with your toes (do not use your back) Continue rocking in this fashion for 5 minutes then move to the next exercise Heel: Sit with both heels on the ground or floor Gently rock back and forth by pushing with your heels (do not use your back) Continue rocking in this fashion for 5 minutes then move to the next exercise Use a rocking chair as one of several back pain remedies that make up a larger back pain relief program. This is an excellent adjunct to spinal decompression for bulging disc treatment. JFK's Chair For those interested in all things JFK, here's an excellent reproduction of his favorite chair along with the history of its use to help his back pain.
The True Kennedy Rocker

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Get Orthotics
Among back pain remedies you should try if you are suffering from chronic low back pain despite acupuncture, chiropractic, physical therapy and medications is a set of orthotics or shoe inserts. The feet play a very important role in spinal health. The entire weight of your body and the forces of gravity end up down there. Even small imbalances in your feet can cause large amounts of stress on the knees, hips and lower back. This increased stress will aggravate back pain caused by disk herniation, bulging discs, degenerative disc disease and facet syndrome. Types of Orthotics
Generic

arch supports are the type you'd find at a shoe store, grocer or drug store. These are designed to cushion shock and support your arch. These are inexpensive ($7-$20) and easy to get. Semi-Custom Orthotics are supports designed for improved foot support and stability as well as arch support. These are "stock" off the shelf orthotics of various sizes and configurations. The closest match to your foot and needs are then fitted. These are moderately priced ($150-200) and can be found at special retail outlets. Custom Orthotics are created specifically for your foot by a doctor. A plaster mold is made of your foot and then the device is sent to a lab for fabrication. These are designed to correct foot imbalances and support the arch. They can also be created to correct for leg length discrepancies or for special athletic needs. This type of insert has the widest variety of materials and uses and is totally custom made, therefore they are more expensive than other types ($250-$500 for orthotic + $200-$300 for doctor's visits). These orthotics are usually covered by health insurance. Which orthotic you choose depends on your needs and budget. If you do not have a specific foot problem detected by a doctor like a flat (pronated) foot or other problem, then an inexpensive arch support that absorbs shock and gives you more support will be fine. On the other hand if you do have a pronated or flat foot or other foot problem, then semi or full custom orthotics are what you need.

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Your 3 Action Steps: 1. The first step is to have your feet looked at. A Podiatrist or Chiropractor who works with orthotics will be able to tell you what type of insert or orthotic is best for you. 2. Next, you need to choose the type of orthotic you will use. 3. And lastly, you actually need to wear them...all the time. It takes a while for your feet to adapt and even longer for your back to adapt to the changes. Shoe inserts or orthotics can be an effective home remedy for back pain that you can use to help your other doctors as part of your lower back pain treatment or spinal decompression program.

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Get A New Bed

Do you go to bed feeling fine, but wake up with a painful and stiff back? Does the back pain or stiffness go away after a hot shower or after you've been walking around for a few minutes? If this sounds like your back pain scenario, then its likely you need a new bed. But what's the best type of bed for back pain? There is no "best bed" for everyone. Which bed is best for you depends on a few factors:
Your size and weight Your body contours If you sleep alone or with

someone Your budget First, your size and weight dictates what type of bed to purchase. Obviously, if you are a person of more generous proportions you will need a firmer bed to absorb and support your weight. Too soft a bed will cause you to sink in. Next, your body contours means how your spine is designed. Some people have very deep curves to their backs. If you lie flat on the floor and there is space between your back and the floor or f when you stand with your buttocks resting against a wall and here is space between your back and the wall, you have deep curves. You need a mattress that has a pillow top to fill in and support your spinal curves. If you do not have space between your back and floor or wall in the above test, you have a flat back. You should buy a flat top mattress. If you sleep alone, then you need to find a mattress that suits the above criteria just for you. If you are not alone at night, then you must find a bed that suits both of you. If you and your partner are fairly close in size and contours thats easy. But if the two of you differ greatly, youll have to find a compromise that will be agreeable to each of your backs.

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Lastly, your budget dictates what type of bed to buy. But listen to this How good a bed is for your back depends on the above criteria not the price. An inexpensive bed that meets your bodys needs will support your back and be comfortable for you. It just wont last as long as a similar but more expensive brand bed. Conversely, you can buy a very expensive bed that is not suited to your body and it will make you miserable. You CAN find a bed that suits your needs in any price range. The more expensive bed will just last longer. Test Drive a Bed You cannot buy a bed from a catalog or online ad. You MUST actually lay on it. You need to simulate various sleeping positions and see what suits you. Do NOT buy the bed alone if you have a sleep partner. You both need to agree. (Just ask my wife!) Also, there is no breaking in period. If a bed feels bad in the first week, its not gong to get any better. Try to pick the best bed the first time. Some mattress retailers have a no cost return policy to exchange beds for a period of time. This makes buying less risky. Try it. If it doesnt suit you in a few days it never will. Return it. My favorite place to buy a bed? Sit n Sleep I have no vested interest in this company. I have bought all of my beds for the past 20 years from Sitn Sleep and have taken advantage of their bed return policy in the past. I heartily recommend them. We spend at least 25% of our day in bed. If you have back pain or sciatica and it seems to be worse in the morning, its probably time to buy a new bed. Use the criterion above to decide which bed is best for you.

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In Closing
So there you have it; several home remedies that may provide relief for your chronic or severe back pain. Use these tips to help augment your current treatment program for even better results.

About Dr. Barry L. Marks, DC

Dr. Marks has practiced Chiropractic in Orange for over 22 years and is a former Associate Clinical Professor at a leading Chiropractic College. He specializes in chiropractic treatment of back pain and spinal decompression. You may contact Dr. Marks office at (714) 938-0575 or via email to info@spinediscrehab.com

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