Back Suffering

“You’re fat.”

Ouch. Those words are harsh for anyone to hear. Even someone very secure with their appearance can find that they sting a little. We live in a world where appearance means quite a bit, and people often equate being overweight with being unattractive. Unfortunately some even take that another step and equate being overweight with being lazy, slovenly, and even unkempt. This isn’t to say that these thoughts or stereotypes are correct; they are just an explanation of why people often bristle at the thought that they’re overweight in any way.

Weight of course is a personal matter for anyone and there’s nothing to say that a certain body weight is the ideal or perfect number for anyone and everyone; some people actually are attracted to those who are bit heavier or who have some “meat on their bones.” And certainly the obsession by some to be thin has led to dangerous and life threatening conditions, so certainly going overboard or being unbalanced in that direction is not the answer either.

But when talking about back pain, why do we even bring up the subject of weight? As difficult and personal a subject as it may be to consider, the rising cases of obesity in the U.S. and worldwide cannot be ignored, nor can their connection to back problems.

BODY WEIGHT IS STILL WEIGHT

People often have a hard time understanding why body weight causes so many various health problems. After all, if you’re six inches taller than the average person you’re probably not suffering very much, so why should sixty extra pounds be an issue?

The truth is that while body weight is something that occurs naturally it’s still weight that you need to move around. Our bodies are designed to push and carry a certain amount of weight but anything additional is going to cause problems.

Imagine having to carry around a ten-pound bowling ball with you wherever you go. Your arms would get tired incredibly fast, your shoulders would get worn out and your entire body would ache. Imagine that bowling ball being chained to your ankle - your feet and legs would be killing you just walking from your couch to the kitchen!

Well, an extra ten pounds of body weight is just like that bowling ball. Your body is not designed to carry a lot of extra weight except what is healthy and natural for you. Extra weight means more work for your muscles to hold that weight up and to move it around; this unnatural working of the muscles is not healthy in any way.

This is a difficult concept for many people to grasp as we often think that our body is just designed to handle its own weight and its own concerns, but our body has limits. You can’t lift 500 pounds no matter how much you might want to; if you can’t lift that much when it’s on a weight lifting bar, what makes you think your body can lift it when it’s in the form of body fat around your midsection? If a small child stood on the small of your back you could tolerate that for only a few moments, but when someone is 50 or 60 pounds overweight it’s just like having your body carry that small child 24 hours every day.

Body weight is a common cause of back problems and as discouraging and distressing as it may be, and as defensive as some might get about their body weight, it’s a concern that needs to be addressed if one wants to be pain free.

OBESITY AND OTHER HEALTH PROBLEMS

There is any number of health problems that are related to carrying extra weight and especially to weight that can be classified as obesity. Among these are:

• Asthma and other breathing problems, as excess body fat can put undue pressure on the lungs and cause them to function at less than optimal levels.
• Arthritis, especially in the feet and heels. Again, excess body weight puts pressure on these areas when a person walks and can cause the ligaments to wear away.
• Excess weight is connected to various forms of cancer as fat travels in the blood to virtually every part of the body; this fat can affect the cells of the blood, muscles, and skin.
• Many digestive disorders are associated with obesity as extra weight, especially around the middle, puts undue pressure on the stomach and esophagus. Many who suffer from constant and chronic acid indigestion have found that losing weight helps their condition tremendously.
• Urinary incontinence is often common with those who are overweight and obese. The pressure on the bladder makes it much more difficult to hold and control one’s urine.
• Sleep apnea is also common with those who are overweight. Apnea means a temporary stoppage of breathing and sleep apnea is when a person stops breathing temporarily while asleep; the body usually wakes up just enough to get itself breathing again. Sleep apnea is actually a very dangerous condition as not getting regular oxygen just for these quick moments of time can cause long-term damage to the circulation system and even to the brain. It’s much like someone strangling you for a few moments every few hours - certainly not healthy at all! And it’s unfortunate that some who are very overweight have actually died in their sleep due to sleep apnea; if they cannot wake up in order to get themselves breathing again, they literally suffocate.
• Hypertension and high blood pressure are common in those who are overweight as the heart needs to work that much harder to push blood to the extremities. Many who lose weight find that they no longer even need their high blood pressure medication!
• Daytime sleepiness and fatigue are also common with those who are overweight. Because the body is working so hard to move itself around and to function it’s not unusual for a person to be exhausted all the time when they’re overweight.
• Other areas of the body that are affected by being overweight include impaired immune response, impaired respiratory function, infections following wounds or surgery, reproductive problems in both men and women, liver disease, increased risk of stroke, pancreatitis, and urinary stress incontinence (inability to hold one’s urine).

None of this is meant to imply that those who are overweight in any way “deserve” these illnesses or have brought them on themselves, but just as there’s no denying the link between cigarettes and lung cancer, there is no denying the link between obesity and various health issues as well.

WEIGHT AND THE BACK

Your back is probably the one area of the body that works the hardest when you’re overweight, along with your heart, lungs, and joints. Your back is working all the time to keep you upright and balanced and to support your upper body no matter what you’re doing.

When you’re overweight your back needs to work all the harder to keep you in place. You don’t need to be running a marathon for your back to be overworked or stressed. Even when you’re lying down your back is under pressure because that excess body weight is now pushing down on your back which needs to tense up to keep everything safe and secure.

Losing even ten pounds can go a long way toward helping your back to become healthy and strong and to be without everyday stresses and strains.

WEIGHT AND OTHER AREAS

Another reason that excess body weight affects the back is that extra weight puts undue pressure on the areas of the hips, knees and ankles and weakens them over time. The muscles, tendons and ligaments in these areas become worn out as they too need to work overtime to move around and support that extra weight. It’s not unusual for those that are very overweight and especially obese to have pain in the knees and ankles and to have tears in ligaments that they’re not even aware of simply through their everyday activities, as their body tries to move itself and its own weight around.

This means that as these other areas weaken then the back needs to work harder as well since it makes up for the work they should be doing. When the knees can’t support the weight of the upper body, the back is called upon to hold up that extra weight as you’re walking up or down stairs. Your ankles get tired earlier as you walk at all, meaning that the back holds up the weight that your legs should be supporting.

When you’re overweight you are putting undue pressure on every area of your body, and this affects the back in many ways that almost always brings on pain.

EXERCISING WHEN OVERWEIGHT

When you’re overweight even the smallest amount of exercise can be difficult yet very beneficial. Many people wonder how they’re supposed to work out when they’re overweight since that extra body weight makes it that much more difficult for them to be active.

This is a good point to consider since slamming your body around even when you’re fit is not good idea but can be especially dangerous when you have that extra weight. This doesn’t mean that you should just give up on the idea. There are some easy things you can do to get yourself active, protect your back, and shed those extra pounds.

Walking.

If you’re overweight there is the danger of injuring your back even further by trying to lose weight with dangerous and strenuous exercises. People often find it difficult to enjoy physical activity when they’re overweight and obese because they can be in physical pain everywhere due to the weight.

Walking can be a great solution to both these problems. It has very little impact, unlike jogging or aerobic classes, and is easy enough for just about anyone to accomplish. You don’t need fancy equipment, just a decent pair of shoes. You can go for as long as it’s comfortable and stop when it’s not, unlike some sports activities that require you to participate for a number of innings or points which can be overwhelming for someone out of shape.

Many who walk find that it’s helpful to increase their time gradually, from ten minutes per session to 15 or 20, and the number of times they walk as well. You can try it every day but can also go four or five times per week to start out and increase your occurrences gradually as well.

Swimming.

Swimming is another great way to lose weight when you’re overweight because there is no impact on your bones or joints and therefore no pain when you participate.

Most cities have public pools of some sort or you may be able to find a gym or community center with a pool. There’s no need to feel self-conscious when you swim - take a look at everyone else in the pool and you’ll probably notice that they’re all of various shapes and sizes as well! And remember that you’re not there for anyone else but yourself so tune out the negative thinking and strap on your swimsuit.

Biking.

Biking is another good exercise for anyone that’s overweight because there is no impact on the joints of the knees and ankles. It might be difficult to go around areas where there is a fair amount of hills as going uphill can be hard, but most city streets have sidewalks that are very flat and steady. There might also be bike paths in a nearby park or even a school that make riding easy.

Most gyms also have stationary bikes that a person can ride and these can be good for those that are overweight as you are off your feet and don’t get any impact.

THE IMPORTANCE OF WEIGHT LOSS

It’s estimated that some 60% of Americans are overweight and some 15% are categorized as obese. The statistics for children and other areas of the world are not that far behind these numbers.

No one wants to think about their need to lose weight and it is a very personal and private issue. But there is a distinct connection between excess body weight and back pain, and no doubt many people have back problems simply because of their extra weight.

There isn’t much you can do to fix your back problems if you’re overweight. No pills or stretching exercises or amount of heat can loosen muscles that need to work overtime just to get you from the couch to the kitchen. Surgeries, medications, and other options are going to be ineffective as well.

If you’re overweight you probably know it. While it is a sensitive issue, if you really want to fix your back pain then you need to consider whether or not it’s time to find a permanent solution to your weight, and to keep it off for good!

Many people experience pain the area of their lower back and knowing people that are always walking around rubbing this area is quite commonplace.  But what about upper back pain?  While you may not hear as much about it, many people have constant and chronic pain in the upper back and shoulder area, or wake up in pain, or suddenly just have jarring and debilitating aches in this area.  It’s not uncommon for upper back pain to be accompanied by a stiff neck and shoulders, and some cannot even twist their head or move it at all.  Obviously this can cause quite a few problems as we need to move our heads around to do just about anything!  So what typically causes upper back pain and what can a person do about it?

Remember that the neck muscles and the shoulder muscles are connected to the back muscles, so pain in one can cause pain in the other.  A back injury can cause not only upper back pain but a problem with the shoulders and neck as well, since they’re not being as supported as they need to be.  When the back muscles are in pain they just don’t function and part of their function is to keep those shoulder and neck muscles working properly.  So a lower back injury or malfunction can cause not just upper back pain but neck and shoulder pain as well.  All these muscles are connected so it’s possible to have pain in one area when there’s a problem in another.

Most cases of upper back pain do originate in the neck and shoulders, however.  We often don’t think of how much work the neck especially is doing at all times.  The purpose of the neck is to not just connect the head to the rest of the body but to cradle and support it as well.  This is true even when you’re in bed and asleep!  The neck absorbs many shocks and other jarring movements to keep the head steady; think of how often you’re in your car and slam on the brakes or step on the gas, and your neck goes back and forth suddenly.  These types of movements can cause upper back pain because these neck injuries are harming the upper back as well.  Failing to support your head and neck can also cause upper back pain; if you’re constantly hunching over a computer keyboard or have very poor posture these will wear out the muscles of the shoulders, neck, and every other part of the back as well.  People often wake up with upper back pain because they have a very poor quality pillow that doesn’t help the neck to do its job to keep the head in place.

Realizing all these causes of upper back pain can help you to understand how you might alleviate this pain.  It’s important to keep your posture upright and relaxed and to be careful of jarring injuries to your neck as well.

If you’ve suffered any type of injury or trauma to your back, then it’s always best to remain under a doctor’s care to treat back pain.  Sometimes those injuries are too severe to respond properly to home care and remedies, and ignoring them or assuming that the pain will just go away can lead to even more serious injury.  However you can often treat back pain at home with some simple tips and techniques if your pain is not due to a major injury and if you follow a few simple tips and techniques.

For one thing, you may have been told that it’s good to get off your feet to treat back pain.  It’s true that sometimes your back needs some rest and isn’t going to get it when you’re hunched over your desk at work or if you’re moving furniture and boxes all day.  But being physically inactive for long periods of time can actually just make back pain even worse.  The reason for this is that when you exercise you’re loosening up and stretching those muscles of the back and are encouraging more blood and oxygen in this area as well.  A good walk is actually a basic way to treat back pain if you do so with some good shoes and on a flat surface that’s not going to shock and jar you.  Many have also found that simple stretching exercises also work to treat back pain for the same reason.  A few basic yoga moves have been found to give many people some relief.

You can also treat back pain with heat.  A good heating pad when you’re sitting in your favorite chair can help to loosen those muscles as well.

Another suggestion to treat back pain is to recline in a comfortable spot and put a pillow under your knees.  This alleviates pressure on the small of the back and transfers it to that supported spot.

And of course there’s not much you can do to treat back pain if you’re severely overweight.  When you’re carrying extra body weight the back is working that much harder to move you around and support you.  Many hate to heart this and instead opt for pain pills and other harsh measures to treat back pain but this is just masking the problem instead of really fixing it.  Most who are overweight have back pain in one form or another and the connection between the two cannot be denied.

Simple homemade remedies and tricks to treat back pain may seem just too simple for many people, but sometimes the smallest change or simplest option can give the most relief.  The back is made to function in a particular way and anytime we push it to do more or ignore what it needs to function properly, we’re going to be in pain.  But with a little support and a few simple tips and tricks, a person can actually live relatively pain free when it comes to their back.

Maybe you’ve already considered putting heat on your back and try to exercise when you can. You’re not a fan of medication or have a sensitive stomach so you’re not going to keep popping pills every time your back hurts. So now what? You’re just out of luck?

Fortunately there are many small tips, tricks and techniques you can consider when dealing with back pain. Because these tips and tricks aren’t exactly what you would call exact medical science your doctor will probably never mention these things to you. There are reasons behind each of these tips and techniques and we’ll try to explain each of them to you.

THE BASKETBALL TRICK.

Your muscles are cramped and stiff and nothing seems to work. You can stretch and stretch but they’re just not loosening up. Now what?

Get yourself a basketball and put it on a flat surface such as your living room floor. Make sure you’ve moved the furniture out of the way, and lay down on it and roll it around the area of the back.

Sound strange? A basketball is nice and stiff, unlike a volleyball or Pilates ball or other type of ball, and so it presses against those muscles. As you roll yourself on the basketball it’s forcing those muscles to be loosened just like a good massage. It can also work to increase the blood circulation in the back which of course helps to get the muscles healed on their own.

You might find that you eventually push the air right out of the basket ball as you do this and you can either pump it back up or buy a new one but this is a small price to pay for getting some relief on your back. And remember, you need to use a basketball and not something soft that’s going to collapse under your weight.

INVERSION.

Because the back muscles need to work when you’re standing or even sitting, you need to get all the pressure off that area of your body in order for the muscles and nerves to heal themselves. How can you do that?

Some doctors prescribe their patients a system of counterweights for a person to hang from. You may have seen this type of contraption that you put over a room door and literally hang yourself from; these things work but can be difficult to use and somewhat dangerous for those who live alone!

A better idea is to put yourself in a chair or position that gets your feet up and relieves the pressure from your hip area. If you can purchase a recliner get one that reclines far enough that your feet are higher than your hips. Putting yourself on a couch where you can drape your feet over the arms of the couch can also help.

Remember that you need to alleviate the pressure on the area of your hips so your legs and feet need to be that high to do so. A footstool is not going to do the trick.

PROP YOURSELF UP WHILE SLEEPING.

The body can go through so many distortions while sleeping - it’s estimated by many doctors that a person changes positions some 32 times during the night, or once every 15 minutes! Since we’re not conscious of these changes it’s no wonder that we may contort ourselves into something painful without realizing it, or may tense up during sleep and not allow ourselves to relax in any way.

This is probably one reason why so many people wake up in pain - they are very tense when they go to sleep and this tension affects their body positions while sleeping.

Many have found that elevating their feet can help to alleviate the tension in their back and to keep them in a position that is more at ease during the night. It’s very hard to curl up into a tense little ball when your feet are propped up!

This can be as easy as putting a few books under the feet of your bed or the mattress. You can use pillows and cushions but these have a tendency to slide. There are also props for the bed you can buy at a home supply store as well.

MASSAGE AND HOT STONES.

What doctor would tell you to go get a massage? Whoever that person is, give him or her a medal, and send us their phone number!

Very rarely do doctors recommend treatment options as easy as massage and hot stone therapy. They’re taught in medical school that many problems have deep roots and need to be addressed with their particular methods - surgery, medication, physical therapy, and so on. But a good massage and hot stone therapy can go a long way toward helping to alleviate the tension in one’s back.

Trying to stretch your muscles on your own is going to be somewhat successful, but the word “somewhat” is the key here. Sometimes muscles need some outside influence in order to force them to relax and to stop knotting up. A good massage can go a long way toward helping those muscles loosen up.

Hot stone therapy is also effective because those hot stones increase that blood flow up and down the entire spine. Don’t be afraid of the phrase “hot stones,” as they’re not really boiling hot or else they would hurt your skin. These are stones that are smooth and polished and soaked in hot water or steam so that they’re just warm enough to help your spine relax but not so warm that they’re going to hurt. Because they’re placed in a line up and down the spine they can help your entire back to relax and you can walk away feeling loose and energized.

Don’t wait around for your doctor to recommend a good massage. And remember that you want this to be from an experience masseuse, not some school or amateur especially if you’re already experiencing pain. So check around and consider the cost of a massage as being an investment in your overall health.

YOGA.

What doctor recommends yoga for anything? Probably very few. While some shy away from it because they think it has religious connections, most who do yoga are concentrating only on the stretching and relaxing part of it. Yoga can teach you to mind your posture and can improve your breathing and flexibility. By stretching and relaxing all at the same time, those back muscles are much less likely to clench up and become tense which means less pain and stiffness.

If you want to take your yoga one step further you can always learn about meditation and this type of element to it and this can help to further relax you, but most find it very beneficial to concentrate on the physical aspects of it only.

PSYCHOTHERAPY.

The connection between pain in the body and what a person is thinking is a hotly debated issue among medical professionals. Some say that there is a definite connection while others scoff at the idea that a person can “heal” themselves with positive thinking.

Whether it’s absolutely accurate all the time it is true that some people benefit from psychotherapy when suffering from back pain. There are many reasons for this.

One is that when a person is thinking positively they may lesson and ease their own stress. They face their problems with less worry and anxiety and this means that they have less anxiety in their system. Their muscles are less likely to tense up and be cramped, including back muscles.

Another reason that psychotherapy may help with back pain is that if a person is convinced that they should feel better, they often do. Placebos aren’t effective in every case but they do seem to work in some cases. If psychotherapy does nothing more than to convince a person that they should feel better, and this alleviates some pain, then what’s the harm?

Sometimes therapy can also help people to make more positive changes in their lives which will also benefit the health of their back. They may feel better about themselves and then start exercising and eating right, which means weight loss and better breathing. This too can mean less back pain.

Your medical doctor might not recommend that you join a therapy group or speak to a psychiatrist or psychologist when you complain of back pain, but if you have an excessive amount of stress in your life or are grieving, constantly angry, or have other extreme emotional distress then there’s no reason you shouldn’t speak to a specialist. It can only help your outlook and possibly your back pain as well.

GET A POSTURE BRA.

Would you believe this advice is for the men as well as the women?

A posture bra is something that many women are familiar with; it has a large back with crisscross seams to keep the back upright and relaxed. If you try to slouch you feel resistance from the back panels.

For men there are posture devices, okay we shouldn’t call it a bra, but clothing articles that look like a large undershirt but that’s made of thick materials that are also crisscrossed in the seams. This helps to keep a man upright and with proper posture.

ACUPUNCTURE.

Why is it that doctors never seem to recommend acupuncture for anything, much less back pain? Simply put, there isn’t a lot of actual scientific basis for how acupuncture works. Tapping little needles into the body shouldn’t relieve pain and cure other forms of illness, so most doctors dismiss it as being merely suggestive and only a placebo.

Whether or not they’re right, the bottom line is that some people do report relief from pain and other problems when they try acupuncture. Some medical professionals report that it does loosen up muscles and encourage more blood flow in the treated areas, and this can be what one needs to get those back muscles to loosen up and to heal on their own. Acupuncture may not cure cancer but if it helps you with back pain, why dismiss it so readily?

It’s also true that acupuncture seems to have few if any side effects. Unlike medications where there is almost always some side effect to deal with or some precautions to consider, most who try acupuncture report virtually no side effects.

So if acupuncture does offer some relief and seems to have no side effects, why not try it? Whether or not it does anything other than increase blood flow and make you think you should feel better, if it does make you feel better then what’s the harm?

PILATES.

Most are familiar with the form of exercise called Pilates, which typically concentrates on building up the muscles of the stomach and midsection, or what is called the core. Pilates uses the body’s own weight as resistance and can be quite a workout for those who are just starting out.

One reason that Pilates may work for those who have back pain is that when the stomach muscles are well developed they can assist in holding up the posture and in making the body mobile. The stomach supports the upper body and when the stomach muscles are underdeveloped the back works that much harder.

You can easily try Pilates right in your own home with a DVD or may even have a program “On Demand” from your cable provider.

If you’ve been suffering from back pain for some time now, you may wonder if there is really anything that one can do to actually relieve back pain once and for all.  Considering how most people have pain that is not just inconvenient but that is often downright debilitating, it’s an understandable concern.  While some cases need the help of a medical professional it’s also true that you can do some simple things on your own to actually relieve back pain, if not completely, at least enough to make these steps worthwhile.

Believe it or not, paying attention to your posture is one simple step you can do to relieve back pain.  Most people today have very poor posture and this contributes to back pain by keeping the muscles cramped and tense.  It also makes other muscles work harder to support the upper body, and when these muscles do this extra work this results in pain and discomfort.  While posture is often not on anyone’s mind you can purchase what is called a posture brace, a small article of clothing that looks like a compact t-shirt and that you wear under your clothes.  This piece is made of stiff fabric that has been sewn in a crisscross pattern and which helps to support the back and keep it upright, which in turn can help to relieve back pain.  One quick trick that some advise to keep you in a good position is to get into your car and sit up straight, although relaxed, and then adjust your car’s seat and mirrors to this position.  If you’re driving and notice you can’t see the mirrors, don’t adjust them but learn to sit up straight to see out of them.  By having proper posture at least when driving you can relieve back pain at least somewhat.

Stretching exercises also go a long way to relieve back pain.  Since most people sit in front of a computer all day their backs are often cramped and sore at the end of the day.  By doing simple stretching exercises the muscles can loosen up and blood flow is encouraged in this area.  This will relieve back pain for most.  You don’t want to overextend your back when stretching but just sitting on the floor with your legs should width apart and slowly stretching in front of you can help tremendously.  Don’t rock yourself or use any type of jerky movement as this could just stress the back even more, but a slow and easy stretch will get tension off those muscles and then relieve back pain.

Be sure your mattress is firm but not rock hard.  If it sags at all, put some foam or pillows between the mattress and box spring for added support; this will relieve back pain caused by improper support when you sleep.  And if you have a chronic problem that is beginning to interfere with the quality of your life, it’s time to seek medical support for your back problems.

Sometimes back pain can be caused by an injury or trauma so that it’s best treated by a doctor with prescription medication or other options, but very often you can reduce back pain on your own with a few simple changes in your daily routine.  There are also simple treatment options you can try at home that may not completely eliminate the problem but that will almost always reduce back pain by quite a bit.  Of course everyone’s condition is different and everyone should listen to their own doctor’s advice, but usually a few small changes can make all the difference in the world.

A really good massage can reduce back pain by helping these muscles to relax and loosen up.  One reason that many don’t realize how a good massage can help is that they rarely get a professional massage and instead rely on a spouse or other family member to give them a back rub.  Someone not trained in the art of massage really doesn’t know how to make the back feel better and may actually be making it worse.  Even a student at a massage school can help to reduce back pain.  Do a local check of your area and you’ll probably find a massage school nearby; having a senior student do a massage for you can be much more affordable than one at a spa.

Avoid strenuous exercise or overdoing it when you lift weights, but remember that regular aerobic exercise can also reduce back pain.  Regular exercise helps to increase blood flow to all the muscles including the back muscles, and helps them to relax and loosen up as well.  If you’re having back pain after a long day at work you may be thinking that physical activity is the last thing you want to do, but in reality this can be the best thing for you.  Make sure to choose something with low or no impact and to take things slow.  You won’t reduce back pain if you overexert yourself or start lifting weights that are well out of your strength range.  Simple stretching exercises including yoga can also go a long way toward providing relief.  Stretching your back keeps those muscles loose and healthy.  Yoga too can reduce back pain if you start slow and easy as this not only loosens the back muscles but strengthens the rest of the body’s muscles also so the back gets supported at all times.

Sometimes even just a simple back brace or what is called a posture shirt can help.  These items fit under the clothes and keep you upright and supported all day and help to reduce back pain caused by poor posture, something that is more common than most realize.  You can get your doctor to prescribe a brace but many are available at local pharmacies.

Try these suggestions and see if you aren’t able to eliminate or at least reduce back pain to some extent in your case.

Do you know how many people in the U.S. die in car accidents every year? For the last ten years it’s been around 36,000 to 38,000 annually. This number just refers to fatalities - each year there are some 42,000 reported injuries in car accidents.

Of course these are just reported numbers. There are no doubt tens of thousands of others that get into minor accidents and suffer injuries that they do not seek medical treatment for or fail to report as being the result of a car accident. As a matter of fact it’s probably not much of a stretch to assume that just about everyone has been or will be in at least a minor fender bender at some point in his or her life.

What does this have to do with back pain?

Let’s talk a bit more about car accidents and then get back to that point. There’s just no getting around car accidents every year - they will always happen. You can’t avoid them entirely.

But of course you can do quite a bit to cut down your chances of getting into a car accident; you can be alert when you drive, keep the cell phone off (and this includes texting!), avoid eating something or doing anything else while driving, and you can obey the speed limits, look when you’re about to change lanes, and be aware of everyone around you as well. You can be extra cautious during rush hour or when the weather is inclement. You can keep your car in good repair and make sure the brakes are working, the mirrors are adjusted correctly, and the turn indicators also work. By being a good driver you can be a safe driver.

Of course all that too won’t guarantee that you’ll never get into a car accident. You can be as alert and cautious as you want but you can’t control the person in the car next to you. There’s no way to always foresee everyone and anyone around you, and just because you’re being a safe driver doesn’t mean everyone else on the road is. Drunk drivers are still unfortunately a part of regular traffic and there’s not much you can do when the person behind you is tailgating like a mad person.
So realizing that accidents can and will happen no matter what you is a reminder of how important it is to protect oneself from injury in an accident as much as possible. Isn’t it interesting that today we are often very interested in a car’s safety features, airbags, chassis construction, and so on when cars did not even offer seatbelts as a standard feature until 1958; even then it took several years for major car manufacturers to catch on to the concept of offering safety features for cars such as airbags, reinforced chassis, antilock brakes, and so on.

Again, what’s the point of cars and back pain?

Let’s explain it this way. Some drivers don’t care about wearing a seatbelt but most buckle up once they get in the car. Maybe they just don’t want to get a ticket, but rarely do people think “I don’t care if I get hurt; I’ll just deal with it when it happens.” Rarely do we think of planning out how to deal with the massive injuries and pain that can be suffered in a car accident; usually our thoughts are about how to prevent that accident in the first place, or at the very least how to protect ourselves as much as possible in case an accident does happen. Chances are no one is thinking, “Hey, broken bones, shattered limbs, horrific scars from deep cuts and lacerations - my body will just need to adjust. If I’m tough enough I can take it.” No, instead people get in their car and immediately do what they can to protect themselves from being hurt in an accident in case, heaven forbid, it should happen.

Now let’s make the connection between car accidents and back pain. Most people try to prevent car accidents from happening in the first place and do what they can to protect themselves in case one happens. When it comes to back pain, we should have the same attitude. The best thing we can do is try to prevent the actions that are going to cause it in the first place, and protect ourselves as much as possible in case any injury, stress or strain should happen anyway.

Got the connection? We’re very concerned with avoiding car accidents and with protecting ourselves as much as possible if they do happen. We should apply that same type of thinking to our back - avoid injury as much as possible, and protect it so that any injury we might sustain is as minor as possible. Unfortunately people often don’t do this. They often think to themselves, “Hey, lifting heavy boxes and slouching over a desk all day is just part of my life. I need to be tough enough to handle that type of thing and my back will just need to adjust.” Let’s be honest - no matter how strong you are, the human body can only take so much and can only handle so much abuse before it responds with pain and shuts down completely.

Preventing back injuries and strains are the biggest single thing that a person can do to keep the pain at bay. This also applies to those who have already stressed or injured their back; protecting it from further stress is just about as important as anything else you can do for it.

PREVENTING INJURY AND STRESS

Many doctors agree that the biggest cause of back injury is misuse of the back muscles and too much stress and strain without proper precautions.

The muscles of the back are some of the strongest in the body but that doesn’t mean they’re infallible. Unfortunately you don’t always get a lot of warning signs when you’re putting too much pressure on the back; the pain you feel is usually a sign that damage has already been done. So to keep yourself from injury, keep these things in mind:

Lifting with the legs.

How many times have you heard that you should lift with your legs? There’s a reason why this is preached over and over again. The muscles of the legs are larger when used together and are meant to be used when you’re lifting heavy objects. When you use your back to lift you are putting tremendous amount of pressure on the smaller muscles of the lower back which are also working to move your entire torso and upper body at the same time.

One reason that many people avoiding lifting with their legs is that their knees are often damaged and worn out and rather painful when in use. If this is true in your case then the solution is not to just use your back but to realize that perhaps it’s time to use a dolly or some other type of tool that can assist you rather than just putting that extra strain on your back muscles.

It’s difficult for some to admit that they just cannot lift the way they once could or to ask for help; this can even cause problems on the job if it’s required that you move heavy packages or do lifting of any type. But remember that back injuries can be permanent and can affect you in many ways so it’s best to consider your long-term health.

Proper posture.

Why is proper posture so important when it comes to protecting your back? Simply put, the back muscles are designed to work a certain way and poor posture puts strain on muscles that aren’t prepared for the burden of posture and overworks other muscles as well.

The muscles of the lower back are designed to hold the body upright but when you slouch these muscles are overworked because they are contracted improperly and this causes injury. Think of what happens if you crook your fingers tightly around something for a long time, be it a pen or coffee cup handle. That finger begins to hurt after not too long. Your back is the same way. It’s not meant to be curled up, holding the weight of your body unnaturally, and this unnatural stance causes eventual pain and injury.

There are many reasons to watch your posture and back pain is only one of them. When you are slouched you are putting undue pressure on all of your internal organs, including your stomach and lungs. People with poor posture often suffer breathing and stomach problems as well as back pain.

You don’t want to overcorrect this problem by thrusting your head in the air and your back in a rigid stance; your posture should always be relaxed but upright.

Tip from the experts: Your posture is probably most important during the long hours you spend behind a desk or in your chair at work. Far too many are stretched or curved over their desk all day, putting stress and strain on the lower back for hours on end. No wonder they’re in pain at the end of the day! Learn to sit up straight and lean back when possible while still minding your posture.

When exercising.

Exercising and lifting weights is very important to your health overall. Regular aerobic activity increases blood and oxygen circulation and helps to remove dead cells and other pollutants in the body.

Using resistance training can help to build all of one’s muscles and the more muscle tone you have, the more readily you’ll burn calories and the stronger you’ll be overall. Adding resistance training is an important part of any weight loss regimen or training overall.

But it’s not uncommon for people to hurt themselves and especially their backs when they’re exercising and lifting weights. They may be overcompensating for being out of shape by lifting too much weight at once, have improper form when lifting and exercising, may be using their backs to help them lift weights when they shouldn’t, or any combination of these things.

Yes, there are back machines that one can use when lifting weights and exercising but if you’re using any machine that is targeting another area of the body, it’s important to avoid using the back or putting undue stress on it during this time. People often rock themselves back and forth when pushing or pulling weights and this rocking action is just making the back work when it’s not supposed to.

The next time you’re at the gym, try to notice how other people are working out. When someone is using an arm press or doing leg curls, try to see if you notice that their back is curled up and tense. If so, they’re putting undue stress on their back at that time. Notice their posture, and avoid doing the same thing.

You also need to be aware of your own form when lifting weights. One good help is to think about the muscles you’re exercising at the moment and make sure that they’re the only ones flexing and bending. If you feel your back tense up then you’re probably overworking it. It should be relaxed and upright. If you’re doing leg curls but don’t really feel it working your leg muscles, you may be using your back. The same for arm exercises or working any other part of your body. Concentrate on that area of the body while you lift weights and see if you can feel those muscles being worked.

Some use special weight belts when working out to make sure they have the correct posture and this can help as well.

Tip from the experts: If you notice that your back hurts after you’ve been lifting weights or using a particular machine, keep in mind that you’re probably pulling too much weight, have improper form, or just aren’t ready for this particular machine. Remember that you need to work your way up to certain weights and may not have enough muscle tone for some machines just yet. Take your time and be patient. Remember that hurting your back is not going to help you get into shape, so take it slow and work your way up to certain weights or machines.

EVERYDAY PREVENTION

Wearing out your back over time is very possible and something that many people don’t even think about. They can suffer injuries very small so that they don’t realize it is an actual injury; the pain just feels like stiffness and soreness in the back.

Unfortunately these small injuries usually happen during everyday activities that many people don’t connect with back problems. Here are some common scenarios and what you can and should do about them.

Your desk and chair at work.

Too many people sit at a desk behind a computer all day, slouched over as they type away and don’t give much thought to their chair and desk arrangement.

Leaning forward for hours at a time means that you’re putting undue pressure on the small of your back as it needs to tense up and keep you in that position. This can also cause tension in your shoulders and neck and this tension will result in back pain.

Chairs at work are also a common culprit when it comes to back pain. While many chairs claim to be ergonomically correct, meaning designed for the shape of the human body, remember that not everyone is shaped the same. Most furniture is designed for an average frame and height. If you’re a bit shorter or taller than most, or have shorter legs than the average person, you’re going to feel undue pressure on the area of your hips. This will result in back pain as the back muscles will try to compensate for this.

Many people with back problems have found that straight or even plastic chairs offer them much more adequate support than even the most expensive office chairs. The ones that don’t move when you lean back are going to give that support to your back muscles as opposed to the ones that move with you.

You should also be able to lean back as much as possible when at your desk or sit as straight as possible rather than slouching over your keyboard or monitor. At the very least, get up and walk around as much as possible to alleviate this pressure. Put a footstool under your desk and use it - this will force you to lean back and alleviate that pressure on your back.

What you carry.

The back works overtime when we’re lugging around anything heavy. Remember, the arm muscles are connected to the back muscles and so any movement or stress on the upper arms is going to cause stress on the back. Unfortunately we also have a tendency to sling things over a shoulder and this means the back is working overtime as well.

There’s a reason that luggage manufacturers got smart and started putting wheels on suitcases. It wasn’t just for convenience but for the safety of those who had to carry them as well. Today you can find wheels on so many things - backpacks, briefcases, and just about everything else. Use these things! If your briefcase weighs more than a pound or two, get one with wheels.

Refuse to take the attitude that you should be tough enough to do whatever is asked of you or to think that if you could lift something when you were 20, then you should still be able to carry it now that you’re 45. Be aware of your limitations and remember that a few moments of carrying something too heavy can mean back pain that lasts for days or weeks.

What you carry during the day can mean your children, groceries, sporting equipment, and so on. Probably every parent looks forward to scooping up those kids and holding them close and sometimes it’s just easier to carry a child in some areas - and sometimes it’s even safer, such as in parking lots or areas where there are strangers - but you need to be mindful of your safety here as well. When we talk about lifting with your legs, this means when lifting your children or groceries. Know your limits even at home.

PREVENTING STRESS

Wouldn’t it be nice if we could just take a pill that makes us impervious to stress and anxiety, or flip some type of switch that shuts off all the problems and stresses of the world?

Yeah, right.

That would be nice but until that time occurs we need to do whatever we can to keep ourselves from being overly stressed or from reacting in a way that damages us physically.

Sometimes we don’t recognize stress because we’re so used to it - our job has always been stressful, our family life has always been less than ideal. But being mindful of stress is the first step toward preventing it from affecting our back and the pain we might feel.

Learning new ways of looking at things may be key to preventing our anxiety from overwhelming us so that it doesn’t get to the point where we have physical pain. Our job may be less than thrilling and our home life might difficult but a person can work on not letting the small things bother them or realize that no one has a perfect situation and this is just part of life in this world. Many anxieties and stresses are things that are blown out of proportion or are the result of a person thinking more negatively about them than they need to be.

Exercise is important.

When it comes to preventing back injury and stress from affecting the back exercise may be an important part here as well. Exercise releases endorphins, those “feel good” chemicals that help us to feel relaxed and happy. It also increases blood flow and oxygen flow and these too also help to boost one’s mood. Regular physical activity can keep one’s weight under control as well, and this can help a person to feel positive and happy as well; as superficial as it might be, one’s appearance can go a long way toward affecting how one faces the world.

Another benefit to exercising when you have back pain due to stress is that exercise will force those muscles to stretch and will encourage blood flow and circulation in the area of the back. This too will help it to relax and be pain free. Even a simple walk around the block or quick bike ride can go a long way toward relieving tension and stress and making those back muscles feel loose and relaxed.

What to avoid.

When a person is under stress it’s all too easy to drown that anxiety in alcohol or other substances, or to take that anger and frustration out on others with yelling and fits of temper. These things of course don’t help the stress go away and can make the physical pain that one feels even worse. When a person is angry and yelling the heart races unnaturally and the muscles tense up even more, readying for that confrontation.

Learning effective ways of dealing with stress and anxiety is the only real solution to being as pain free as possible, and this includes the pain in the back!

How many times have you had to tell someone that you just couldn’t do something - help them move their furniture, do the landscaping work in the yard - because you’re back was in so much pain?  How many times have you heard other people say the same thing about their own back?

Maybe you don’t see it as much of a loss if you can’t help someone move or can’t address certain mundane chores because of back pain, but of course for many who have chronic and consistent soreness and stiffness in their back, they often miss out on picking up their own children, being able to walk or drive long distances, and may find that it even interferes with just sitting still and enjoying a movie or some television.

And of course over and above all the things you cannot do because of a problematic back, the pain itself can often be unbearable!

Many people have problems with their back and this may be a reason why some who have never experienced this chronic pain may dismiss it as being just an excuse or being overrated.  Since the back can hurt without there actually having been an injury or disease, they may assume that people are just making up their pain or that it’s not as bad as they say.

For those who do have problems with their back they of course beg to disagree.  When your back is in pain, especially when the pain is severe, your entire body can hurt right along with it.  Movement and mobility are limited, and even sitting still can become a problem!  The pain may be constant and may seem to never go away no matter what your position or activity.

Why does the back react this way?  Why are there so many problems with the back and what causes them?  Why is this pain connected to everything else you do and every movement you make?

Let’s take a closer look at what we mean by “the back” and learn a bit about the muscles and other specifics of this area, and we can then better understand how back problems affect so many.

THE STRUCTURE OF THE BACK

It’s interesting that people often use the term “my back” when they could mean so many areas of the body; the back actually extends from the neck to the coccyx or tailbone, the area just above the buttocks.  Any of these areas can cause problems and pain, and can even affect the shoulders, the stomach, the legs, and give a person headaches.  The structure of the back and its connections to the rest of the body are typically to blame; let’s take a closer look at that.

The vertebrae.

The bones and joints of the back are referred to as the vertebrae.  You may have heard of animals that are called invertebrates; these are ones that don’t have bones up their back such as jellyfish and other sea creatures like this.  For humans, our spine or these bones help to keep us upright and hold everything in place, just like the bones in any other area of the body do.

Discs are between each small bone of the vertebrae and act as shock absorbers for when a person moves.  While most people don’t really have that much of an appreciation for the discs in their back, imagine the spine being one long immobile rod - how would we bend, twist, lean forward, lean backwards, and so on?  We need to do all those things in order to move around - we twist our back when we want to look left or right or over a shoulder; the back needs to curve in order for us to move from a sitting to a standing position; it needs to be flexible in order to allow the arms to reach forward without the entire body moving forward, etc.  Oftentimes we just don’t appreciate how much the back needs to move throughout the course of our everyday activities.

The spine needs to be more flexible than any other part of the body, even more so than the fingers or knees.  As much as we bend our fingers and knees throughout our daily activity, they don’t need to twist around the way the back does and certainly don’t need to be as flexible.

All of this bending and twisting means that the backbone or spine cannot be one long rigid rod the way we have long bones in the arms or legs.  The spine is a serious of small bones about the size of tuna cans, and in between each one is a disc.  These are spongy, squishy little globs not only help the back to be flexible but take much of the shock of our everyday movement.  When you walk, sit, or do anything that involves contact there is pressure put on the body.  These discs absorb that pressure so that the bones and muscles don’t feel it and so that there is less injury.  Think of it this way - which is more comfortable, a hard wooden chair or one that is cushioned or overstuffed?  Obviously the cushiony one.  These discs act like those cushions whenever we move, absorbing the impact of not just jarring movements but everyday activities as well.  Without those discs our bones, muscles and tendons would be in constant pain from the impact of even minor movements.

When a disc is injured or damaged then there is usually back pain, and if the injury is severe then the pain is severe as well.  We need every one of those discs in the back to function properly in order for the back to be protected and to function painlessly.

The muscles and ligaments.

Virtually everything on the body is attached to everything else and this includes muscles and ligaments which are attached to the bones; this is another function of the bones in the body, including the spine - to hold muscles and ligaments in place.

The muscles in the back are some of the most involved and developed in the body since they are required to do so much.  Back muscles help to move the entire body and its frame, and no matter what you weigh that’s always going to be a lot of mass to move!  If you weigh a hundred pounds, your back muscles are pushing that much weight when you go to stand up from a seated position - something need to push your entire body out of that chair, and it’s your back muscles that do that.  When you go to sit from a standing position, those back muscles control that movement and provide a barrier that keeps you from just collapsing and perhaps injuring yourself.  So no matter what you’re doing, even if you’re sitting still, the back muscles are on high alert and are being used at virtually all times.

The widest muscles in the back are the trapezius, the levator scapula, the rhomboids, and the latissimus dorsi.  These muscles crisscross over the areas of the back and are joined by many other smaller muscles that stretch anywhere from the shoulder and neck area all the way down past the hips to the buttocks.

The deltoid fascia is a thick muscle around the shoulder joint.  It is attached to the collar bone and shoulder blade and to the upper arm.  Any movement of the upper arm in the shoulder area involves the deltoid muscle.  Bodybuilders usually try to develop their “delts” as they are very prominent muscles and can give a look of being lean and fit when properly developed.

The sacrospinalis is actually several muscles that form a thick mass that runs from the top of the neck to the small of the back.  These muscles link the vertebrae together which then helps you to stand, sit, bend, and twist from side to side.  These muscles are usually involved when there is pain in the sides.

The obliques are muscles that run along the side of the torso and envelope the rib cage itself.  When these muscles are relaxed the rib cage can be seen through the skin.  These muscles assist in flexing or bending when you spin or twist along the trunk area.

The gluteus maximum, or what we call the buttocks, is actually the largest and most powerful set of muscles in the body.  This muscle is actually under the fat that makes up the buttocks and wraps around the pelvic area and stretches from the thighs to the lower back.  The gluteus maximum is what we use when we walk or run and is also involved in moving from a sitting to a standing position, and provides guidance and protection when we go from standing to sitting.  There are other muscles involved in the gluteus region, all of which help when walking, running, twisting, or any other major movement that involves the midsection.

The latissimus dorsi is a wide, flat muscle located on the lower half of the back.  The levator scapula lies along the back and side of the neck.  It originates deep in the side of the neck near the base of the skull, passes down and back and inserts in shoulder blade.  These muscles help when we move our arms or make any movement that involves our shoulders.

The rhomboideus major and the rhomboideus minor form a flat muscle on the upper back and these muscles extend from the spine to shoulder blade.  These muscles help to assist the head, neck and shoulders.  Any movement of the head, even a sneeze or cough, involves these muscles.  When you have pain in the neck or upper shoulders it is usually these muscles.  They not only help with movement but are also working when you hold your head and neck steady and still.

The serratus anterior extends along the side of the ribs and is in the area of the armpit.  This muscle is used every time you reach forward with your arms or extend them in any way.  The sternocleidomastoid is a back muscle located along the neck and is used to tilt the head from side to side.  The splenius capitis is used to turn the head from side to side.

There are many other muscles in and around the areas of the back, neck, and sides and all of which are necessary and vital for virtually every movement you might make, from a slight tilt of the head to stretching your legs and shrugging your shoulders.

Functions of the back muscles.

The functions of the muscles in the back are many.  Not only do they allow us to stand and sit upright but they allow for all major movements of the body as well.  This includes moving the arm from the shoulder area, bending from the waist, twisting from side to side, moving the neck and head from one side or another, and any other movements along the upper body.

The back muscles also help us to walk as they support the leg muscles at the hip area.  They also even help us to breathe, since the lungs themselves do not move but are made to push in and out by the muscles surrounding them, including the back muscles.  This is why many with back injuries find it difficult or painful to breathe.

As a matter of fact, there is virtually no movement that a human makes that doesn’t involve the back muscles.  When you move your head, your arms at the shoulders, your legs at the hips, and even when you breathe deeply the back muscles are affected and used.  When you’re flat on your back or are sitting and need to change positions in any way, the back muscles are involved even if you’re just turning your head or curling your arms.

When you go to sit in a chair, the back muscles actually control the body’s movement so that it doesn’t just collapse in a heap or slam itself into the furniture.  Standing straight up requires the use of back muscles as they help to keep the body upright and not slumped over or squished down into a little heap.

When you realize the complexity of the back muscles and how they’re used and involved in virtually everything you do, you realize how even the slightest injury or imperfection can cause pain during any movement or activity, not just those that are particularly strenuous.

Realizing all these various functions of the back can and should give us a better appreciation for why someone with an injured back, with underdeveloped muscles, with strained muscles, or with certain diseases and conditions of any element of the back can be in extreme pain with even the slightest movement.

DOES YOUR BACK HURT?

Do you have constant and chronic back pain? If so then you’re not alone.  Most people today find that they have some type of back pain and it may vary from a dull ache to pain that is virtually debilitating.

Many visit their doctors and are prescribed harsh medications or have a very scary surgery recommended to them.  While there are many medications that can do a lot of good when you’re in pain, and certainly getting some relief from that pain can be worth taking some medication here and there, a person can usually address their back pain more naturally and with less invasive procedures - if they know how.

And this is where we come in!

If you’ve ever wondered:

• What are common causes of back pain?
• Why do so many have back problems and why does it hurt all the time regardless of what you’re doing - or not doing?
• What connection is there between stress, body weight, and aging and back pain?
• Why does the back often hurt even when you try homemade remedies such as sleeping on the floor or using back machines at the gym?  Shouldn’t these things improve the condition?
• How can someone reduce the pain once they’ve suffered an injury?

We can help with these questions and more.  While this book should never take the place of the advice of a health care professional, we can and will:

• Explain in simple terms just why it is that so many get back problems, even those who work behind a desk all day and that aren’t lifting boxes or training for a marathon for hours at a time.
• Explain how the muscles of the back work, where they interconnect, what causes them pain, and how this can happen even with everyday activities and events.
• Explain the connection between back problems and things you may not realize are causing it, including calcium deficiency, aging, weight gain, improper exercise, and so on.
• Tell you how and why it might not actually be your back that is hurting but another injury or overuse of certain muscles can actually be disguising itself as a back injury or pain!
• Explain in simple terms the common medications and surgical treatment options that are usually recommended for back problems so that you can make an informed choice if you are considering any of these options.
• Reveal to you the secret methods of addressing and treating back pain that your doctor or physician will never talk about or recommend.

Virtually everyone has a sore back from time to time, but for those who suffer from chronic and consistent back injury, help is available!  You don’t need to assume that this problem is going to be with you for the rest of your life.  You can address and treat it, and you can do so without harsh medications and painful surgeries.

So if you’re ready for some relief for your aching back, then let’s get started!

Maybe you’ve tried everything else and are ready for some medications or are considering surgery for back pain.  Your doctor is no doubt rushed and busy helping other patients and many doctors don’t take the time anyway to explain different medication options and how they work exactly, so we’re going to cover those here.  We’ll also discuss the common surgeries for back problems so that you have a better understanding of what’s involved and can make an informed decision overall.

NSAIDS

Nonsteroidal anti-inflammatory drugs (NSAIDs) reduce swelling in any area of the body and are often used to treat muscle spasms and irritation in the area of the back.  They work by blocking proteins and enzymes in the body that cause swelling.

They are often thought to be the most effective treatment option.  NSAIDs include:

• Bayer, Bufferin - aspirin
• Advil, Motrin - ibuprofen
• Aleve, Anaprox - naproxen sodium
• Lodine - etodolac
• Relafen - nabumetone
• Feldene - piroxicam
• Disalcid, Salsitab - salsalate

Common side effects.

Most who take NSAIDs experience upset stomach, heartburn, ulcers, skin rashes, some swelling of the face or legs, and a decrease in the amount of urine.

EPIDURAL INJECTIONS

Women in labor often get epidural injections; this is meant to numb the area of the spinal column that is receiving the pain signals from her contractions.  In the same way some who get chronic back pain find that epidural injections are helpful for their condition.  The epidural numbs the area of the body where there is pain and helps the muscles to relax and loosen, and the patient to resume normal activities which in turn also help to alleviate pain.

These injections can be done by an orthopedist, an anesthesiologist, a neurologist, a physiatrist, a pain management specialist, or a rheumatologist.

Epidural injections can be expensive and need to be done properly.  They can also be a bit painful themselves, but those who have them regularly report consistent relief from their back problems.

Possible side effects.

Some who are very sensitive to injections may experience swelling at the injection site.  Rarely do patients experience infection, headache and fever, although these have been reported.

MUSCLE RELAXANTS

These are probably the most commonly used medications to treat back pain.  When the muscles are tense they are not only painful, they are unable to heal themselves properly.  Muscle relaxants can help them to heal on their own and can allow a patient to resume physical activity so that blood and oxygen flow is increased.

Common muscle relaxants include:

• Soma - carisoprodol
• Flexeril - cyclobenzaprine hydrochloride
• Valium - diazepam
• Skelaxin - metaxalone
• Robaxin - methocarbamol

Muscle relaxants and sedatives calm the central nervous system so that it is not as susceptible to the pain triggers and signals that an injured back will send it.

Possible side effects.

While muscle relaxants are often used and can be very effective if there has been an injury or if they are meant for the short-term, they can result in serious side effects if overused.  Addiction or abuse, dry mouth, and urinary problems are common side effects for those who use them too often and in too great of a quantity.

It is vital for anyone considering muscle relaxants or sedatives that they follow their doctor’s advice closely.  They should not be used before driving or operating heavy machinery.

BOTOX

It might be the miracle that everyone in Hollywood swears by, but many in the medical professions are finding that Botox can do more for a body than just treat wrinkles.  Because it paralyzes nerves and muscles under the skin, it is being used by some to treat migraines, arthritis, and now even back pain.

Botox works on back muscles by paralyzing the tiny spasms that send pain signals up the spine.  When injected into the back, Botox can provide relief from injured muscles or damaged ligaments and tendons.  Many who use it report relief from the back pain although they do sometimes have discomfort from the paralyzing effect it has on the area of injection.

The effectiveness of Botox on spasms has reported to be so successful that some with cerebral palsy are using it as a treatment option for their spasms as well.

A recent study of those who have tried Botox for back pain along with some who received saline injections or a placebo instead reports that:

• 3 weeks after treatment, about 73% of Botox toxin recipients reported pain relief of 50% or more, while only 25% of the saline group did.
• 8 weeks after treatment, 60% of Botox recipients reported pain relief of 50% or more, while only 12% of the saline group did.
• Pain relief was reported by most people as lasting 3 to 4 months.

Potential side effects.

Long-term studies of the use of Botox have not yielded conclusive results as it has been in use for only a decade or so.  Some who are very sensitive to injections report swelling at the injection site.  Botox injections are also only temporary and somewhat expensive; they need to be reported every 3-6 months and can cost around $500 each or more.

ANTIDEPRESSANTS

Those who have chronic and consistent back pain due to anxiety and stress have often found that antidepressants are effective in treating their depression or anxiety and in turn they receive some relief from their lower back pain.

Antidepressants are very strong and always carry with them the risk of dependency or abuse.  Each type of antidepressant carries with it potential side effects, including weight gain, headaches, fatigue, nausea, dry mouth, and interactions with other medications.  Anyone considering a course of antidepressants should speak with their doctor about these medications and make sure he or she understands everything involved with their use.

WHAT TO THINK ABOUT

Only you and your doctor can really tell you if medication is the right way to go for your back pain.  If you have an old injury and are constantly suffering for it then of course medication may allow you to enjoy daily activities once again.

But there is one common concern when it comes to taking medication for any back problem and that is relying on that medication to dull the pain rather than doing what’s necessary to address the actual problem.  If you’re carrying a lot of extra body weight or are lifting packages all day without wearing a safety belt or following proper form, then relying on medications alone really isn’t the way to go.  This is especially true of antidepressants; if you are not dealing well with stress, anxiety, or depression then you should consider addressing these issues rather than assuming they’ll go away with medication.

Remember that anything you ingest is going to get absorbed into the bloodstream and affect your system overall.  Sometimes this effect is small and doesn’t involve any type of damage or long-term problems, but sometimes these side effects can be serious and severe and worth consideration.  And if there is the potential for addiction or dependency then of course you need to consider that as well.

The muscles in the back are a very large group of muscles that are all connected to each other, and to the muscles of the legs, shoulders, neck, sides, and other areas of the body.  Most people however experience low back pain to one degree or another, and sometimes this pain leads to pain in other areas of the back and sides as well.  There are ways of avoiding, eliminating, and dealing with low back pain if you know how, and if you understand what typically causes this pain in the first place.

The lower back has the largest grouping of muscles in the back and is the area that does the most work.  These muscles are connected to the hips and leg muscles and also provide support for the upper body at all times, including when you’re at rest.  With all this work the lower back does, no wonder many experience low back pain!  It’s also true that most people don’t know how to protect these muscles and often overuse them or exert them in ways that actually cause injuries or stresses.  Many people give little thought to how they lift their groceries or their children, and overexert themselves when playing golf, racquetball, tennis, or just when working out and lifting weights.  By putting undue stress on this area of the body you’re absolutely assured of suffering low back pain.

Because the lower backs works at all times even when you’re at rest, it’s important to give it some support in order for those muscles to get a break and have a chance to repair themselves.  When you’re in bed, you can alleviate low back pain by putting a pillow under your knees rather than under your feet.  This takes pressure off the areas of the hips and lower back and transfers that pressure to the supported area under the knees.  It’s usually best to try this when you’re on a soft but firm surface as being on the floor doesn’t offer any support and may just aggravate low back pain.  Try this when you’re on your mattress or couch instead.

Simple solutions like a heating pad, good massage, and a supportive chair to sit in during the day can also help to alleviate low back pain.  Many people ignore these types of fixes because they assume they’re too simple to actually work, but the key is to use these things on a continuous basis.  You probably get low back pain every day so using a heating pad every night after work is recommended, as is a nice long hot shower or hot bath.  Be careful of what and how you lift when it comes to groceries, your golf clubs, and your young children.  Make sure that when you work out or lift weights that you’re watching your posture and are using the right muscles and not your back.  If you do all these things every single day you should be able to find relief from your low back pain.