Like so many of you, I have had more than my fair share of back pain. I threw my back out for the first time in my late 20’s. I was leaning down to pick up my laundry and pop — excruciating lower back pain to the point where I couldn’t stand erect for several days. But still being in my 20’s and, therefore, an idiot, I thought that this was just a one time phenomenon. Until it happened again. And again. Finally, my back pain got so bad that I had to seek professional help.
Turns out that I have a bulging disc between L4 and L5, right smack dab in the middle of my lower back. And I am not alone. Low back pain is the single largest disability claim in the world. It is predicted that back pain will affect 80% of the population at some point in their lives, and that Americans will spend close to $50 billion dollars a year treating it. Needless to say, back pain is one expensive pain.
Once the MRI confirmed my bulging disc, I made it my job to banish my back pain for good which, for me, meant embracing what’s called functional movement. Most people who suffer from back pain have improper body alignment. We either tuck our tailbone under, like when you’re doing a sit up, or we hyperextend, putting an exaggerated arch in the lower back. This places stress on our hip flexors, preventing them from doing their job. Which is to hold the torso erect. And with the hip flexors slacking off, the back takes over. And this is where the problems begin.
Pilates, Egoscue, Feldenkrais and the Alexander Technique are all examples of exercise regimes that stress functional movement. I have personally tried them all (along with every kind of chiropractor known to man). I actually even trained to be a Pilates instructor. While all helped to alleviate my back pain, I liked Pilates and Egoscue the best since I can actually get a work out along with my back pain reduction. However, if you are going to try Pilates, it is best to work with an instructor one on one as you aren’t going to get the body placement instruction that you need from a group class.
So, functional movement will help to prevent further back pain. As will not sitting so much. But what if you are currently in so much pain that you can’t do anything? Having recently re-experienced the joy of being flat on my back for 8 days after deciding that it was a really smart idea to repot 4 trees by myself (by the way, it’s not), here are my tried and true tips for alleviating your back pain:
FlexPower Pain Relief Cream Is Great for Back Pain
FlexPower is the best pain relief cream you will ever use.
It is the go-to cream for Olympic athletes (who, let’s be honest, know a thing or two about muscle pain including back pain). It has no stinky smell like so many of the other pain relief creams and it really works. My friend Julia has taken it to calling it the “magic cream”. You can use it preventively to warm up your muscles before a work out or you can slather it on every 3 hours, like I did, after seriously injuring yourself. It will allow you to at least sort of function.
Natural Vitality’s Natural Calm
Natural Calm is a powdered magnesium supplement.
Besides helping you to sleep, magnesium causes your muscles to relax. Which is a godsend when they are in spasm because you’ve lifted a giant tree by yourself. The interesting thing about the most recent research on magnesium is that is also seems to alleviate nerve pain. Bottom line, it is a quick, inexpensive way to kick back pain to the curb.
Epsom Salt Baths
Epsom salt baths have been a go-to for pain relief since my great Grandmother’s day. When something’s been around for that long, you can bet it works.
Soaking in a hot bath with about 2 cups of Epsom salt (which is not actually a salt, but rather, a mineral compound of magnesium and sulfate) will help to relax your muscles and relieve inflammation. Both of which will help to reduce your back pain. Epsom salt baths also reduce stress by raising your serotonin level. Serotonin is a mood-elevating chemical in the brain that makes us feel good. Which is really appreciated when you can’t stand, sit or lie down without moaning, and are feeling particularly sorry for yourself… and wanting to do nothing, but eat bon bons. Which is not a good idea, by the way, since sugar weakens your muscles. I know. Grrrrr.
