DIY Back Pain Relief
- In This Quick Guide:
- Heat and Ice
- Over-the-Counter Meds
- Natural Solutions
- Be Wise with Exercise
Because most back injuries are strains or sprains, they will heal with time as the inflammation goes down and the ligaments, tendons, and muscles repair. But you can do a lot to relieve your back pain and help the healing process along, and that’s what this guide is all about.
Heat and Ice
You can treat strain/sprain injuries with hot and cold packs. Both heat and ice can help reduce muscle spasms and pain, but they do have different effects. Ice reduces blood flow, thereby quieting swollen tissues. Heat, on the other hand, stimulates blood flow, bringing more nutrients to the injured site and helping to relax sore muscles.
At the first sign of an injury, start with ice to calm the swelling. Ice the area for about 15 minutes, then repeat after about an hour. After 24 to 48 hours, move to heat treatments such as a heating pad or hot pack.
Over-the-Counter Meds
There are a number of over-the-counter medications that can relieve back pain, and just as with hot and cold packs, each does something different.
Warning: Just because you can buy a drug without a prescription doesn’t mean it can’t be harmful when taken in excess. Some over-the-counter (OTC) meds are simply lower dosage pills than those available by prescription. Don’t ignore dosage instructions. More is not necessarily better.
NSAIDs
NSAIDs reduce inflammation by blocking the enzyme cyclooxygenase (COX). Normally, this enzyme triggers the release of prostaglandins, which cause inflammation. An NSAID prevents this from happening, inhibiting the inflammatory response. There are three types of NSAIDs:
- Aspirin (acetylsalicylic acid) was the first mass-marketed NSAID. Today you’ll find many brands of aspirin. Note that dosages of the active ingredient can vary from 325 milligrams (mg) to 500 mg. Typically, you’ll take aspirin every four to six hours.
- Naproxen (brand names include Aleve) is quite effective in reducing inflammation and lasts the longest of all NSAIDs. Dosage intervals are 8 to 12 hours, making it especially convenient to take first thing in the morning and later in the evening.
- Ibuprofen (brand names include Advil and Motrin) is less irritating to the stomach than aspirin or naproxen. Standard dosages are 200 to 400 mg of ibuprofen every four to six hours.
Acetaminophen
Best known by its brand name, Tylenol, this drug reduces pain but has little effect on inflammation. Acetaminophen (also known as paracetamol) acts centrally on the brain and changes the way the body senses pain. Although it is less likely to upset your stomach than aspirin, it does not thin the blood as aspirin does, which may make it a better choice for some people. Typical OTC dosages are 325 to 650 mg every four to six hours.
Note: Acetaminophen is often combined with other drugs, so be sure to read labels carefully to avoid overdose. Also, because of its potential to cause liver damage, avoid alcohol when taking acetaminophen.
Topical Treatments
A variety of treatments applied directly to the skin can also help reduce muscle soreness and promote muscle relaxation. It is important to remember that the medications in these treatments are potent—so potent that they work by absorption through the skin!
The following treatments are commonly available over the counter:
- Products such as Biofreeze, Flexall, and Icy Hot have ingredients such as menthol, wintergreen, or eucalyptus oil to make your skin feel hot and/or cold. These can help distract the pain receptors and/or stimulate the release of endorphins.
- Creams such as BenGay, Sportscreme, and Aspercreme contain aspirin relieve pain and reduce inflammation.
- Creams such as Capzasin and Zostrix are made from capsaicin, the active ingredient in hot peppers, and create a warming sensation on your skin.
- Herbal topical formulations include those that help reduce inflammation and calm pain. Tiger Balm is the brand name of a balm made from a variety of Chinese herbs. Arnica is a popular homeopathic medicine that comes from an herb called Arnica Montana. It’s reported to relieve pain, reduce inflammation, and help heal bruises. Brand names include Boiron and Arniflora.
Natural Solutions
Herbs and vitamins don’t generally have the severe side effects that conventional drugs do. It would be really hard to overdose on herbs or vitamins, but it is possible. They also may interact with each other and other medications. Ask a pharmacist, alternative health-care provider, or your doctor if you are unsure about interactions.
Vitamins and Supplements
- Vitamin D with calcium is an important combination that helps keep your bones healthy and strong. It can help fortify bones and potentially reduce osteoporosis spine fractures. The National Institutes of Health (NIH) recommends 1,200 mg of calcium and 400 to 600 international units (IUs) of vitamin D daily.
- Magnesium, a mineral that supports muscle and nerve function, can help relax muscles and reduce joint pain. The recommended dietary allowance (RDA) is 270 to 400 mg for adult males and 280 to 300 mg for adult females. If you have kidney or heart problems, check with your doctor before taking this supplement.
- Glucosamine and chondroitin sulfate supplements have received a lot of attention for their potential to ease arthritic symptoms. Both substances are found in our joints and it’s thought that the supplements can help refortify cartilage.
- Fish-oil supplements contain high amounts of omega-3 fatty acids, which can help reduce inflammation. Studies have shown that fish-oil supplements may be useful in relieving tender joints and morning stiffness. A word of caution: In high doses, fish oil may interact with certain medicines, including blood thinners and drugs used for high blood pressure.
Herbs
Herbs that can help ease inflammation include green tea, rosemary, holy basil, ginger, and turmeric. There aren’t a lot of scientific studies out there, but some of these herbs have been used for centuries in China and India to treat pain and inflammation.
Be Wise with Exercise
A basic rule of thumb in exercise is, if it hurts, don’t do it. If a twist or forward bend makes matters worse, you need to stop. It doesn’t mean you will never do these motions again; it just means you need to refrain until your back heals.
As most doctors will tell you, a little rest is okay, but you shouldn’t lie on your back for days on end. You need to move around, albeit carefully. Walking is a good start, as are stretches.
Your spine moves in four ways: forward, back, side to side, and rotating. You can do these movements in a chair, seated on the floor, or standing. Keep your range of motion small and make it bigger as your body allows. Again, move slowly and, if you have pain, stop.
From The Complete Idiot’s Guide to Back Pain by Jason Highsmith, M.D., and Jovanka JoAnn Milivojevic
