Back pain and how to treat it

Although often quite uncomfortable, back pain is rarely a serious disease. Typically, the lower back, which bears almost the entire weight of the body, is most affected. However, even the smallest inflammation or injury to any vertebra, muscle, cartilage, nerve, or connective tissue of the spine can cause pain.

What are the causes?

Back pain is most often due to muscle tension. Poor posture, weakened bones or cartilage, disc misalignment, pinched nerves, stress, or emotional tension can also cause discomfort. People with arthritis or osteoporosis are more likely to develop chronic back pain.

How can dietary supplements help?

Before taking therapeutic supplements, check with your doctor if surgical treatment might be necessary. Supplements help strengthen bones and muscles, reduce inflammation, and relieve pain. Effects may be felt within a week. Those prone to back problems should start taking vitamins and minerals that strengthen bones and cartilage, such as calcium, magnesium, and vitamins C and D. Various other supplements may be effective either individually or in combination. Some hospitals have successfully used bromelain, an enzyme found in pineapple, to reduce inflammation and pain after surgery, trauma, sports injuries, and for arthritis. The supplement glucosamine helps build cartilage and supports the connective tissue of intervertebral discs. White willow, similar to aspirin, reduces pain but with fewer side effects. Fish oil, rich in omega-3 fatty acids, may also have analgesic, anti-inflammatory, and healing properties. All these supplements may reduce the need for conventional painkillers and, except for white willow, can be taken alongside them. Other helpful supplements include S-adenosylmethionine (SAM) for muscle strengthening, the amino acid methionine for collagen formation (200 mg three times a day), frankincense, a herbal remedy from India with anti-inflammatory properties (150 mg boswellic acid three times a day), and niacinamide, a form of niacin useful for relieving arthritis-related back pain (500 mg three times a day). The herb devil’s claw (400 mg three times daily) helps relieve inflammation-related pain in arthritis or degenerative back disease (spondylosis). St. John’s wort (300 mg extract three times daily) can be useful for sciatica (lumboischialgia).

What else can you do?

Wear comfortable shoes to improve posture.
Try therapeutic massage, acupuncture, TENS (transcutaneous electrical nerve stimulation), osteopathy, or chiropractic methods for pain relief.
Be careful how you lift objects. Lift with a straight back.
When sitting, have support for your lower back (e.g., a cushion); take regular breaks to stretch.

Supplement intake recommendations

Calcium / Magnesium – Dose: 600 mg calcium and 200 mg magnesium daily.
Tip: Can be purchased as part of a bone-strengthening formula.
Vitamin C – Dose: 500 mg twice a day. Tip: Reduce dose if you experience diarrhea.
Vitamin D – Dose: 10 µg daily. Caution: Avoid doses higher than 25 µg daily; they can be toxic.
Bromelain – Dose: 500 mg three times daily on an empty stomach. Tip: Should total 6000 GDU or 9000 MCU daily.* [*GDU = gelatin dissolving unit; MCU = milk clotting unit.]
Glucosamine – Dose: 500 mg glucosamine sulfate three times daily. Tip: Take with food to reduce the risk of digestive issues.
White willow – Dose: one or two tablets or capsules daily (follow package instructions). Tip: The supplement should be standardized to contain 15% salicin; avoid taking it with conventional painkillers.
Fish oil – Dose: Enough to get 2 g omega-3 fatty acids daily. Caution: Consult a doctor if you’re on blood-thinning medications; vegetarians can substitute with flaxseed oil.

Note: If you’re already taking other supplements, be cautious of cumulative dosages.

Source: Reader’s Digest “Guide to Vitamins, Minerals, and Dietary Supplements,” Mozaik Book, 2008.

For back issues, I personally recommend strengthening abdominal muscles with planks (regular and side, full or shortened depending on one’s fitness level) several times a day (30-60 seconds per plank) for about 15 days, then continuing with planks combined with muscle stretches. I also recommend bioenergy treatment and applying kinesio tape to improve circulation and reduce inflammation, which helps alleviate pain and stiffness.