BACK PAIN ALLEVIATION GUIDE

BACK PAIN ALLEVIATION
By: Tom Om

Chapter:BackPainAlleviation
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2 Healing Back Pain
Back Pain Alleviation
Table of Contents
Introduction ..............................................................................................................7
The Importance of the Human Back.................................................................... 8
Take Action Now................................................................................................... 9
Traditional versus Alternative Treatment .........................................................10
The Pain is “Back”................................................................................................... 12
What Causes Back Pain? ...................................................................................... 12
Acute versus Chronic Back Pain.......................................................................... 12
Top Causes of Back Pain...................................................................................... 13
Intervertebral Disc Degeneration.................................................................... 13
Injuries............................................................................................................... 13
Strain..................................................................................................................13
Acquired or Pre-existing Condition .................................................................13
Skeletal Irregularities........................................................................................14
Other Mechanical Causes.................................................................................14
Pregnancy and Obesity..................................................................................... 15

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Infections........................................................................................................... 15
Emotional and Psychological Causes...............................................................16
Sedentary or Desk Work ..................................................................................16
Smoking.............................................................................................................16
Should You Consult a Doctor Immediately?....................................................... 17
Resting: Something or Nothing?............................................................................19
Improving Sleep and Getting R&R to Reduce Back Pain ..................................19
The Correct Position for Resting .....................................................................19
Tips for Choosing the Right Bed..................................................................... 20
How to Choose the Right Mattress................................................................. 21
Choosing the Right Bed Base.......................................................................... 26
Choosing the Right Pillows ............................................................................. 28
Getting Your Old Weight Back............................................................................... 29
Fight Obesity to Defeat Back Pains ................................................................... 29
A Breakdown of the Ideal Diet........................................................................... 30
Tips for Sticking to Your Diet ..............................................................................32
Tips for Exercising Regularly...............................................................................35
Do You Like It Hot or Cold?.................................................................................... 38
The Heat and Ice Treatment .............................................................................. 38
A Toast to a Healthy Back...................................................................................... 39
Herbs, Food, and Drinks for Back Pain Relief.................................................... 39

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Herbs and Greens for Back Pain Relief........................................................... 39
Foods and Drinks for Back Relief.....................................................................42
Are You Vitamin D Deficient? ............................................................................. 43
The Effects of Nicotine and Alcohol on Back Pain............................................ 44
The 3 P’s – Pins, Pricks, and Pain........................................................................... 45
Acupuncture for Relieving Back Pain ................................................................ 45
Diagnostic Methods in Acupuncture.................................................................46
Types of Back Pain According to TCM................................................................47
How to Prepare for an Acupuncture Treatment .............................................. 48
Cheers to Chiropractors......................................................................................... 50
Chiropractic Manipulation for Back Pain Relief................................................ 50
Key Facts about Chiropractic Adjustment ..................................................... 50
Possible Side Effects of Chiropractic Adjustment ..........................................51
What to Expect from Chiropractic Treatment................................................51
The Need to Knead .................................................................................................53
Massaging Techniques for Back Pain Relief.......................................................53
Aromatherapy Massage...................................................................................53
Deep Tissue Massage .......................................................................................53
Hot Stone Massage ......................................................................................... 54
Pregnancy Massage......................................................................................... 54
Shiatsu.............................................................................................................. 54

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Sports Massage................................................................................................ 54
Swedish Massage Therapy...............................................................................55
Thai Massage.....................................................................................................55
Meditating the Pain Away ..................................................................................... 56
Yoga for Dealing with Back Trouble.................................................................. 56
Types of Yoga...................................................................................................... 56
Ashtanga Yoga................................................................................................. 56
Bikram Yoga......................................................................................................57
Iyenar Yoga .......................................................................................................57
Viniyoga.............................................................................................................57
Pondering about Consulting ................................................................................. 58
Obtaining a Second Opinion from Your Doctor................................................ 58
Tips for Preparing for Your Medical Consultation............................................ 58
More Questions to Think about.........................................................................60
Diagnostic Tests and Procedures for Back Pain.................................................61
Conventional Medications for Back Pain........................................................... 62
Conventional Treatments for Back Pain Relief................................................. 63
Conclusion .............................................................................................................. 65
Mother Nature’s Got Your Back!........................................................................ 65

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About The Author
My name is TOM and I am on a life-long search for true peace, happiness,
health and contentment. These things, of course, we cannot purchase at a
store but instead must find within and with a healthy lifestyle on the outside.
On my journey through this life I have studied many different health and
healing arts including different forms of Reiki, Reflexology, Crystal
Healing, Chakra Therapy, Yoga, Acupressure, Herbology, Aromatherapy, Aura
Clearing, Holistic Nutrition and more.
I AM a Chiropractor and Reiki Master who have been practicing for more than
20 years internationally in Germany, USA, Italy and in the Philippines.
So my intent is to give you the best advice on holistic living and personal peace
& harmony which is our highest purpose.
To your health,
TOM

Chapter:Introduction
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Introduction
When you are young, you tend to imagine that people doddering
past retirement age are the only ones that get to experience back
pain. You believe that brittle bones are the only cause for back pain.
As you get a little older, you modify your thoughts a little. You now
believe that only people who perform a huge amount of manual
labor or physical activity regularly are also at risk of experiencing
back pain.
Yet as early as your twenties or thirties, you realize that the truth is a
lot more unpalatable.
People of all ages can suffer from back pain and for a variety of
reasons.
The American Chiropractic Association or ACA recently reported that
as many as 31 million Americans are certain to suffer from lower back
aches at any point in time. In fact, a number of experts go as far as
saying that 80% of the population – at the most – may experience
from back pains some time or another.
BackPain.com also reports that of the 80% which suffers from back
pains, a small number of them will develop serious spinal conditions
that put them at risk of being disabled or physically handicapped.
Consider the additional facts and figures provided by ACA and other
sources as well.

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 Every year, 50% of working Americans say they are suffering
from symptoms of back pain.
 Both genders are equally affected by lower back problems.
 People generally suffer from back pain when they are 25 to 60
years old. It was reported, however, that 12 to 26% of minors
and teenagers may suffer from back trouble as well.
 Back pain is cited as the 2nd
most common reason for consulting
a doctor.
 Verified costs for treating or curing back pain amount to a
minimum of $50B annually for Americans.
 Approximately 85% cases of back trouble have no specific
pathological cause. (BackPain.com)
 Over 220 conditions diagnosed all over the world have been
proven to directly or indirectly affect a person’s spine
(Dynawell.biz)
The Importance of the Human Back
It is easy to list a number of reasons why a person’s five senses are
important or why it is critical for the brain or heart to continuously
work.
You probably think that your back is not as important as your body’s
major organs and dismiss the aches and pains that commonly trouble
you. That, however, may be the biggest mistake you can commit
against your health. Ultimately, you have to remember that anything

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which affects your back may eventually affect your spinal cord.
Niggling back pain may be fine to ignore, but any problem with your
spinal cord is automatically considered a serious condition.
The human spine is what connects your head to the rest of your
body. Your spinal cord is also responsible for allowing you to perform
all types of movement. If the spine is badly damaged, it is possible
that you will end up completely paralyzed.
Severe or persisting back pain – even if it has not yet affected your
spine – also has its own set of consequences, some of which can
have a huge impact on your life. In most circumstances, back pain can
cause you to suffer from the following:
 Be absent from work or miss other important occasions
 Be bedridden and completely dependent on another person’s
care
 Be unable to participate in your favorite sport or any
recreational activity that is largely physical in nature
 Spend much-needed money on medication and treatment
Take Action Now
The scenarios above are obviously far from ideal. Thankfully, you
have the power to prevent any of them from taking place. All you
have to do is to take action the moment you experience back pain.
Although a lot of reports also say that back pain typically goes away
on its own, the same reports also say that it can easily take weeks for

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the pain to completely vanish. What if you can’t afford to wait that
long?
Traditional (Conventional) versus Alternative
(Complementary, Holistic, Natural) Treatment
It is a good thing that you are convinced of the need to urgently
address your condition. You do, however, have one more important
decision to make.
Should you opt for traditional treatment right away - which is
typically provided by a licensed physician or a back specialist - or
perhaps it is better to start with a natural remedy, which is typically
quicker to implement and more affordable as well?
It is not a bad thing to have always trusted your doctor to do know
what is right for you. What may be a bit excessive is not to explore
other options you may have.
Contrary to popular belief, natural, holistic or alternative treatments
are not synonymous to fake medications, placebos, or strange
concoctions and witch brews that have the oddest of ingredients in
it.
Not all types of alternative medication are based on hearsay alone.
Many of them are based on facts and scientific research. More
importantly, many of them have been used for thousands of years
and proven effective for treating specific conditions.
In fact, according to the Agency for Health Care Policy and Research,
one of the research organizations founded by the federal

Chapter:ThePainis“Back”
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government, it is best that individuals with lower back troubles start
with conservative care first.
This is defined as any non-surgical procedure designed to treat any
specific condition. It includes but isn’t limited to exercise, massage,
therapy, and many other types of complementary treatments.
In any case, whatever you do, just remember that doing anything or
something may be better than doing nothing at all to treat your
condition.
According to the National Institute of Arthritis and Musculoskeletal
and Skin Diseases, staying in bed for more than a day or two may
actually cause your back pain to worsen.

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The Pain is “Back”
What Causes Back Pain?
Back pain varies in terms of frequency and severity. A list of
symptoms has been provided below to help you determine whether
you are suffering from back pain or not.
 Difficulty in standing straight
 Limited movement
 Muscle aches
 Pain that shoots right down to your leg
 Stabbing or shooting pain in the back area and especially when
you move your back or perform a certain movement
Acute versus Chronic Back Pain
There may be times when you hear people describe their condition as
acute or chronic back pain. The only difference between the two is
the length in which your condition lasts.
Acute back pain may last anytime between several days to a number
of weeks. Chronic back pain, on the other hand, is a condition that
stays with you for at least three months.
While symptoms may be the same for both types of back pain, there
are a few causes unique to each condition.

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Top Causes of Back Pain
Although most back trouble has undefined causes, there are also
times when its cause is rather easy to identify.
Intervertebral Disc Degeneration
As mentioned earlier on, aging is commonly linked to back pains, and
it is largely due to this condition. With intervertebral disc
degeneration, the discs in your vertebrae are worsening or
deteriorating as you age. This is considered as the top mechanical
cause for back pain.
Injuries
Any spine injury, fracture, or sprain that you suffer from and which is
close enough to your back can lead to either acute or chronic back
trouble. Injuries are often incurred in accidents or when playing
sports.
Strain
Muscles in your back may be unnecessarily strained when you do
sudden or a lot of heavy lifting. Moving awkwardly and suddenly can
also lead to muscle strain and, eventually, back pain.
Acquired or Pre-existing Condition
The presence of another medical condition, disorder, or disease can
lead to back pain as one of its complications or symptoms.
 Arthritis is characterized by pain or inflammation of your joints.
Rheumatoid and osteoarthritis are the most common types of
arthritis that are associated with back trouble.

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 Ankylosing spondylitis is another inflammatory disease which may
cause some of your spine’s vertebrae to fuse together.
 Cauda equine syndrome is a neurological disorder that not only
leads to back pain but also causes you to lose control over your
bladder and/or bowel as well as experience numbness in your
groin area. It may also cause your legs to feel unnaturally weak.
Skeletal Irregularities
Irregularities in the curvature or formation of your spine may also
lead to back pain.
 Scoliosis refers to conditions wherein a person’s spine curves
unnaturally toward one side.
 Spinal stenosis occurs when the spinal causes spaces in a person’s
spine to become compressed and narrow. It is most commonly a
complication of arthritis.
 Osteoporosis refers to a condition in which bones have become
unnaturally brittle and porous, thus causing the spine’s vertebrae
to suffer from compression fractures.
Other Mechanical Causes
Aside from intervertebral disc degeneration, muscle spasm as well as
the other conditions listed below is a possible cause of back pain.
 Ruptured disks are also referred to as herniated or bulging disks.
This condition occurs when disks in your vertebrae are out of line
and end up pressing on a nerve.

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 Sciatica may occur as a complication of herniated disks. It cauess a
person to experience a stabbing and sharp pain that emanates
from the buttock and goes all the way down to the back of the
person’s leg.
Pregnancy and Obesity
The unnatural weight caused by carrying an unborn child in the
womb may cause a woman to suffer from back pain. Likewise,
people suffering from obesity may also suffer from back pain
because they are carrying an excess amount of weight in their
bodies.
Infections
Infection may occur when certain parts of your body – such as your
kidney stones - become infected.
 Endometriosis occurs when endometrial tissue, which is supposed
to grow only inside a woman’s womb or uterus, grows outside of
it.
 Fibromyalgia is a type of infection that causes a person to suffer
from overall muscle pain and extreme fatigue.
 Discitis refers to infections affecting the vertebrae’s discs.
 Osteomyelitis refers to infections affecting the vertebrae itself.
 Tumors are also considered as a type of infection and may lead to
back reason as well for that reason.

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Emotional and Psychological Causes
Sometimes, there doesn’t have anything to be wrong with your body
for you to suffer from back pain. Emotional or psychological factors
may be to blame instead.
 Insomnia
 Anxiety, depression, and other mood disorders
 Stress
Sedentary or Desk Work
If you sit behind a table all day and do not maintain proper posture,
there is a good chance you will be suffering from back pain in time.
Smoking
Various studies have revealed a strong correlation between smoking
and back pain. The University of Michigan Health System in particular
highlights the following discoveries about smoking and back pain.
 People who smoke are 2.7 times more likely to suffer from lower
back trouble.
 People who smoke also have a greater potential to suffer from
lower back trouble as they age.
 Female smokers also have a higher risk of suffering from lower
back trouble compared to male smokers.
 Smoking has been cited as one of the possible reasons for spinal
disk decay.

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Should You Consult a Doctor Immediately?
As mentioned early on, there is nothing wrong in consulting your
doctor immediately for advice about your condition.
If you are the type, however, to prefer having a “valid” or critical
reason to visit your doctor, then keep in mind that experts generally
advise people to visit their doctor when over 72 hours of alternative
treatment and self-care have passed and your condition shows no
signs of improving.
More to the point, it is highly advisable that you consult your doctor
if you are suffering from any of the situations below.
 You have lost a significant amount of weight for no known reason.
 You have suffered from a serious injury to your back.
 Your back pain is accompanied by fever or a throbbing type of pain
in your abdominal area.
 You suddenly have a hard time controlling your bowel movement
and/or bladder.
 Your back pain becomes more intense when you lie on your back.
 You are suffering from sciatica as well.
 Your family has a history of osteoporosis or cancer.
 You have suffered from substance abuse in the past.
 You have previously used steroids.

Chapter:Resting:SomethingorNothing?
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 You are over fifty years old and are experiencing back trouble for
the first time.
Finding out the cause of your back pain can greatly help in
determining the ideal traditional and alternative treatment for your
condition.
If, however, you have a hard time pinpointing the cause of your
condition on own, there is no need to worry as long as none of the
aforementioned instances apply in your case.
There should be no problem in trying any number of ways of healing
your back pain naturally.

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Resting: Something or Nothing?
Improving Sleep and Getting R&R to Reduce
Back Pain
If you recall, it has been mentioned earlier how doing nothing at all
for an extended period of time may only cause you to suffer from
greater back trouble.
Stress, depression, and anxiety and many other emotional factors
may also contribute to your condition. All of these problems,
however, may best be solved with much-needed R&R as well as
taking the necessary steps to lengthen and improve your sleep.
The Correct Position for Resting
1. Lower yourself gently on the bed.
2. Rest your head on a pillow.
3. Bend your hips and knees a little. Have someone place a couple
of pillows under them. This position will relieve the usual
pressure and weight on your back.
You may also practice this position while lying on the floor and with
your feet resting on a chair.

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Tips for Choosing the Right Bed
Back pain may be directly caused by sleeping on the wrong type of
bed and mattress. Although beds are one of the most expensive
furniture there is, it is also one of the most important and practical
investments you will make. Beds can last a lifetime and typically
come in timeless designs.
 The bigger, the better! Size may not always matter but it definitely
does when it comes to beds. Smaller beds can make you feel
restrained in your movements even if you are sleeping alone. More
space is even more important when you are sleeping next to
someone.
o Ideally speaking, you and your partner should be able to
sleep on your sides, arms behind the head, and elbows out
but without coming into contact with each other.
o In terms of length, the bed should be at least four to six
inches longer than the taller partner.
 Shop together. If more than one person will be using the bed, then
preferences and needs of both users should be taken into account.
o If the difference between your weight and your partner is
more than 18 kilograms, it would be better if you purchase
two single mattresses of varying tension. The huge disparity
in your weight means that there is also a considerable
difference when it comes to what kind of bed you will need.
 Do not be in a rush when going bed shopping. One study reveals
how people spend approximately 2 minutes when shopping for

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beds. That’s quite fast for something you are going to use every
night of a good part of your life. Also, beds are quite expensive.
You cannot really afford to make even one mistake when buying
your bed.
 Consider your weight. A person’s weight should be considered
directly proportionate to the bed’s tension.
o Something that is too soft will cause your body to slouch and
which may lead to problems with spinal alignment.
o When the bed or mattress is too hard, too much pressure
may be placed on your back, which will not make a relaxing
sleep.
 Consider the “feel” of the bed. This is entirely subjective but
nonetheless requires your attention as well. If possible, test the
bed for ten minutes – minimum. It is critical that you get a good
feel of the bed and experience for yourself if it is comfortable
enough for you.
How to Choose the Right Mattress
If there is such a thing as the right bed for sleeping, then naturally
there is also the right mattress for sleeping. You also have to
consider both objective and subjective factors in order to make the
best purchase.

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Ticking
This refers to the cover of your mattress. Do not mind too much
about the looks unless you are not planning to use a bed cover for
your mattress.
If the mattress’ ticking will indeed be exposed to public viewing, then
make sure that the fabric used is of good quality, tear-resistant, and
preferably made of materials that have been sewn with cotton yarns
or are knitted or woven in the finest of viscose yarns.
It will also be ideal if the ticking is anti-microbial and anti-bacterial,
anti-dust mite, and breathable. Other features you may want to look
for include the following:
 Fire retardant
 Absorbent
 Water and stain resistant
 Anti-static
Sometimes, mattresses are not only designed with ticking but with
quilting or tufting as well. These are typically for ornamental
purposes only although those that possess hand side stitching are
considered to be longer lasting.
Mattresses With or Without Spring Interiors
Spring mattresses tend to be more expensive but they also offer
more benefits for the user.

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The height and design of springs, the gauge or thickness of wires,
and how many coils there are can all effect the mattress’ tension
level as well as its weight distribution and overall feel.
Springs can also be installed right down the middle of the mattress to
provide greater support to heavier users. If installed around the
mattress’ edges, then the mattress will feel more rigid than usual.
Different sets of springs may be used for each side to provide varying
tension levels. In any case, there are also beds that allow you to
adjust the tension level of your mattress.
A spring mattress generally consists of 600 to 800 springs. Many
commonly possess as many as 2,500 although a few may have as
many as 4,000 springs.
There are basically three types of mattresses with spring interiors.
 Open sprung or open coil – Also referred to as Bonnell springs,
these are typically installed in rows and available in a selection
of tension levels.
 Continuous spring - These use typically smaller coils and softer
wires compared to those used in open sprung mattresses. They
also tend to be woven vertically.
 Pocket spring – This type uses the softest and smallest springs
of all and provide separate support for those with more than
one user. It is the most expensive of all types of spring interior
systems for mattresses.

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Spring mattresses also differ according to filling, which is what a
mattress is basically made of. The right type of filling can make
mattresses more compact, flexible, absorbent, durable and
resilient. Certain types of fillings may also make a mattress more
compact or thinner.
 Cotton – This is typically chosen because of its breathable,
moisture-absorbent and softer qualities.
 Fiber – Coir fiber pads are fiber taken from coconuts and used
for insulation as well as for preventing a user from feeling the
springs on his back. Synthetic and compressed wool may also
be used to serve the same purposes. Mohair, cashmere, silk,
and other types of natural fiber may also be used for creating
more luxurious mattresses.
 Foam – There are many types of foams that can be used for
spring mattresses. They are however more frequently linked
with non-spring mattresses.
 Hair – They are most prized for their resiliency and sold in either
loose form or as pads.
 Polyester – These are recommended mainly for their
recoverable features.
 Wool – It is well-favored because it contains breathable as well
as fire retardant properties, together with a luxurious feel.
Non-spring mattresses may, on the other hand, be divided into three
types.

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Foam
This type of mattress is best used with adjustable beds or those with
slatted bases. A single foam mattress can have different levels of
depth and density. If using a foam mattress, make sure that you
choose one with the density and depth level that can offer your back
sufficient support and comfort while sleeping.
 Latex – This type of foam offers natural elasticity, allowing the
mattress to recover its form upon the removal of any pressure or
weighted object. This quality also ensures that there are no
pressure points to worry about when you go to sleep. You can also
rely on latex mattresses for independent support, anti-microbial
protection, durability, and a uniquely resilient feel. Latex foams are
made using rubber tree sap.
 Polyurethane – This type of foam is one of the most widely used
types of mattresses today. It is petroleum-based and synthetic.
 Visco elastic – Some of you may probably have heard of this as
memory foam. It is one of the newest innovations for foam
mattresses and designed to respond to the user’s weight and
body temperature. One of its best features is its ability to relieve
pressure.
Flotation beds
You probably know this better as “water beds”. They are most
admired for their ability to offer anti-bacterial and pressure-free
support. Water inside the bed may be heated to keep you toasty
warm at night.

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Futons
This type of mattress is best purchased if you are used to or like
sleeping on the floor – the way many Japanese and Koreans are
accustomed to. In Japan, a mat is placed underneath the futon
before use and both are rolled and stored away from view during the
day. In the Western world, futons are designed as sofa beds or those
with convertible frames and slatted bases.
Choosing the Right Bed Base
If you think your bed or mattress is the only thing you have to
consider to enjoy a good night’s sleep and be freed from back pains,
think again. Your choice of base also affects your sleep so make sure
to take as much time as needed when shopping for it.
Divan
These are designed either with legs if you want some sort of space
underneath your bed or with castors if you think you will need to roll
your bed in and out of the room.
These box-like bases also tend to have storage drawers underneath
them.
 Sprung edge divans are the most expensive and use either
pocket or open coil springs. They relieve pressure from all parts
of the bed and make it shock-absorbent as well as extra
durable.

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 Platform top or solid divans do not use springs and tend to be
more affordable but firmer as well compared to sprung edge
divans.
 Firmer edge divans use fewer but larger and more durable
springs.
 Flexible slatted divans rely on a moderate number of springs to
relieve pressure.
Bedsteads
When choosing a bedstead, make sure that the slat spacing it uses
can provide sufficient support for your mattresses. The bigger the
gaps, the more vulnerable your mattress is to wear and tear.
Adjustable Beds
This type of bed need not be confined to hospitals and they certainly
do not need to look as sterile.
There is a wide selection of designs you can choose from today, with
some offering separate adjustment controls for each half of the bed.
Other designs still come with side rails and side tables.
Bunk Beds
Bunk beds come with fairly standard designs and frames. As always,
you just have to be extra sure that the upper frame is sturdy enough
to hold the user’s weight.
Anything less than durable could put the person sleeping below at
risk.

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Choosing the Right Pillows
Pillows are fairly affordable – even the ones that offer the finest
quality and designs – so do try not to skimp too much when shopping
for them. Pillows may be soft and cuddly, but that doesn’t mean
that’s all there is to them. Pillows provide much-needed support for
your head and neck. Take it away and the quality of your sleep could
get a lot worse.
Here are a number of tips to keep in mind when shopping for pillows.
 Choose the type of filling that makes your pillows as soft or as firm
as you prefer. There are many to choose from, including but not
limited to latex, fiber-filled, and goosedown.
 An orthopedic pillow is uniquely shaped to support your head and
neck.
 The number of pillows you need as well as the required thickness
will depend on your sleeping position. Never lie on your front and
especially with the neck twisted to the side.
 Replace pillows after two to three years of use. Anything older is
likely to have lost its firmness, shape, and has probably become a
nesting ground of dust mites.
Even if inadequate or uncomfortable sleep isn’t the culprit behind
your back aches, improving your sleep can still go a long way in
alleviating your discomfort. It is recommended that you do what you
can to improve your sleep before moving on to the other methods
listed here.

Chapter:GettingYourOldWeightBack
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Getting Your Old Weight Back
Fight Obesity to Defeat Back Pains
Obesity is also commonly cited as a reason for back pains, and it is
clear to see why. Your BMI or body mass index will let you know just
how much weight your body is ideally designed to carry.
When you go beyond the standard range of your BMI, you are more
likely to experience back pains since the added weight places added
strain or pressure on your back.
No matter how you look at it, battling obesity can only be achieved
with a twofold strategy: proper nutrition and regular exercise.

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A Breakdown of the Ideal Diet
The breakdown below is based on a 1,300-calorie daily diet. You
should adjust the figures according to the recommended daily calorie
intake based on your BMI, body fat percentage, and weight loss
goals.
 Carbohydrates should make up approximately 45 to 65% of your
total calorie intake for the day. Do your best to obtain your daily
dose of carbs from whole grains, legumes and beans, and
vegetables and fruits.
 Protein helps build muscles and is thus essential to your diet as
well. It should be equivalent to 10 to 35% of your calorie intake
for the day. Contrary to popular belief, greens like lentils and
beans as well as soy products can be excellent sources of
protein. If you are a meat lover, make sure that you opt for lean
and white meat and stay away from eating too much fat. Nuts –
unsalted – can also offer protein. If you love seafood, limit your
intake to twice a week.
 Fats should make up 20 to 35% of your daily calorie intake. As
much as possible, limit your intake to mono and
polyunsaturated fats. These are the good fats and can help
improve your immune system as well as your cellular
membranes’ structure and functions. Sources of “good fat”
include nut and vegetable-based oils, fish, and lean poultry.
Conversely, try to avoid those with saturated and trans fats as
much as possible. They increase your risk of incurring heart
diseases and can make you gain even more weight.

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 Like fats, there are two types of cholesterols: good and bad or
LDL and HDL respectively. Naturally, you should opt for food
with higher LDL levels than HDL. For that matter, it is best to
significantly limit your intake of cholesterol. Aim to keep your
daily intake at less than 200mg.
 Fiber is considered good for dieting individuals because it keeps
off hunger pangs for a longer period of time naturally. Soluble
fiber can help lower your blood sugar and cholesterol levels.
They may be obtained from dried beans, oats, and a number of
fruits like oranges and apples. Insoluble fiber, on the other
hand, can help prevent constipation and may be obtained from
whole grains and vegetables. Men are advised to consume 28 to
34g per day while women should consume 22 to 28g daily.
 Sodium should be limited to 2,300mg per day or no more than
1,500mg if you are hypertensive, diabetic or are suffering from
any chronic kidney disease. Being black and over 51 years of age
also requires you to limit your daily sodium intake to 1,500mg. A
lot of today’s fast food and junk food are extremely rich in salt,
making people more at risk to incurring heart disease.
Eliminating sodium from your diet completely is not advised,
though. When consumed moderately, sodium can help your
muscles and nerves function more effectively.
 Sugar is one type of carbohydrate you should limit your intake
of as much as possible. A little bit of sugar now and then will
not be harmful since it can increase your energy levels. Eating it
regularly or daily can, however, cause you to gain more weight

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and make you prone to diabetes and many other serious
conditions.
Tips for Sticking to Your Diet
Knowing what to eat is different from actually doing what you are
supposed to do. Here are a number of ways to help you stick to your
diet till the end. Here are a number of suggestions, some of which
have been provided by Ladies’ Home Journal and Psychology Today.
 Find a source of inspiration and motivation. Think of the most
important reason why you should diet – aside from getting fit
and freeing yourself from back pain. Will a fitter body make you
feel better-looking and sexier? Will it make you perform better
in your favorite sports? It does not matter if your reasons are far
from important in other people’s eyes. What matters is what
you think.
 Keep a food diary. There is nothing as inspiring – and conversely,
guilt-inducing – than having the entries of your food diary stare
back at you in undeniable letters, reminding you of good and
bad deeds in the past.
 Choose the type of diet that satisfies your taste buds and will not
be a hindrance to your lifestyle. Healthy meals do not have to
taste bland if you are a creative and resourceful cook. Make
sure that your meals also meet your lifestyle’s requirements,
such as increasing protein intake if you tend to do a lot of
physical work.

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 Successful dieting starts with successful grocery shopping. Keep
temptation away by cutting back on purchases of food that you
know is neither healthy nor slimming.
 Avoid amnesia eating. Diet experts believe that people have a
tendency to gain more weight when they are multitasking while
eating. Watching TV or doing just about anything else that takes
up your concentration will make you unmindful of how much
you are eating.
 Keep to a schedule. Eventually, your system will be used to the
routine and is less likely to be troubled by unexpected hunger
pangs.
 Savor every bite. Aside from allowing you to fully delight in your
meal, this also gives your brain and stomach to catch up with
each other. If you eat too much too fast, your body gets
delayed in telling your brain that it is already full.
 Use a smaller plate. Think of it as deceiving your brain into
thinking you are eating a lot already when you fill up a small
plate with food.
 Do not skip breakfast. The old adage about breakfast being the
most important meal of the day isn’t a myth. It’s a fact. Skip this
meal, and you have a tendency to overeat for the rest of the
day.
 Always have nutritional snacks in handy. When you have an
unexpected urge to indulge, these should hold you off from
committing too great a sin against your diet.

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 Reward yourself once a week. Your hard work deserves more
than a pat on the back. Freeing yourself from excess weight and
back pain may be a form of reward already but in order to keep
yourself motivated, it wouldn’t hurt to reward yourself with
other things. Just make sure that your reward isn’t completely
edible. Try limiting yourself to one forbidden snack or dish per
week, such as a single scoop of your favorite ice cream, a small
chocolate bar, or whatever takes your fancy.
 Practice tough love. When the urge to indulge gets too hard to
resist, remind yourself of the ultimatum. You can eat it and get
fat or you can stick to your diet and slim down. It is all or
nothing, so which is it going to be?

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Tips for Exercising Regularly
For a lot of people, working out regularly is just as difficult as keeping
to a daily diet. There are, however, a number of things you can do as
well in order to maintain a regular exercise routine.
 If you can afford it, go to a gym. Knowing that you are paying
monthly dues may be motivation enough to get you to work
out regularly or at least frequently. Going to a gym also allows
you to enjoy occasionally free advice and workouts from
professional trainers.
 Burn calories anyway you can. Walk instead of driving – and that
includes walking your child to school, exercising your dog, and
buying newspaper down the corner instead of having it
delivered. Clean your house instead of hiring someone else to
do it. As long as an opportunity to burn calories comes up, grab
it like there is no day left for you to work out!
 Look for an activity that you enjoy. Some people are simply too
sociable not to be bored with doing exercises on their own. If
that is the case, look for any other activity that you are sure to
have fun with and burn calories at the same time. Think
dancing, rock climbing, and other types of sports.
 Start on a Monday. This will give you the necessary mindset of
having exercise as a part of your daily and weekly routine.
 Start in the morning. The longer you delay it, the more excuses
you are likely to come up with in order to delay it even further.

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 If you have no choice to skip exercise for today, make sure you do
it tomorrow. Allowing yourself two days of laziness will ruin
your momentum and upset your routine or mindset. Naturally,
being extremely sick is that one exception to the rule.
 Start easy. If you have been leading a sedentary life for some
time, it is best to start with a simple and easy workout.
Gradually increase the length, number of sets and repetitions,
as well as the weights for your workout once you feel you are
no longer expending any effort with your workout.
 If you have just recovered from back pain, try not to place too
much pressure on your back. For the first week or so following
your recovery from pack pain, try to limit yourself to
cardiovascular workouts and avoid strength or core training in
the meantime. Lifting too much too soon can cause your back
pain to return with a vengeance.
 It is okay to multitask if that is what makes working out
enjoyable. Listen to music, watch TV, or read a book while
exercising on the treadmill or bike. Anything that makes
exercise bearable or even fun is always a good thing.
 Suit up! The proper clothes and footwear for exercising will
lower your risk of incurring injury while working out. It also
strengthens your mindset about exercising being an essential
part of your routine.

Chapter:DoYouLikeItHotorCold?
3
7
Just as it is with sleeping, the right diet and exercise are things that
should be constantly present in your life even if you have already
gotten rid of back trouble.

Chapter:DoYouLikeItHotorCold?
3
8
Do You Like It Hot or Cold?
The Heat and Ice Treatment
Heat and ice treatments may be one of the simplest remedies for
back pains, but they are also one of the most unquestionably
effective among all natural treatments in relieving its symptoms.
This treatment should be done immediately upon experiencing back
pain. The sooner it is implemented, the more effective it will be for
healing your back pain.
1. Buy compresses of good quality. The must be insulated enough
to keep affected areas sufficiently hot or cold instead of
burning or freezing your skin when they come into contact.
2. Use a cold compress first. If a compress is not available, the
usual pack of frozen peas or vegetables or ice bags may also do.
3. Apply the cold compress to the affected area for several times a
day and for a maximum of twenty minutes per session.
4. Cold treatments should be applied for two to three days.
5. Aside from hot compresses, hot pads or heating lamps may also
be used. Heat treatments improve blood flow and help back
muscles relax. Do avoid sleeping with the hot pad resting on
your back, though. This may only cause your condition to
worsen with more tissue damage and burns even.
6. You can supplement the effects of a heat and cold treatment
with a warm bath before you go to bed.

Chapter:AToasttoaHealthyBack
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9
A Toast to a Healthy Back
Herbs, Food, and Drinks for Back Pain Relief
In the previous chapter, you have learned about the essentials of
proper nutrition. In this chapter, you will learn more about the
specific food, drinks, and herbs that you should take in order to
relieve the symptoms of back pain.
Herbs and Greens for Back Pain Relief
Studies suggest that the list of herbs below may help assuage the
discomfort caused by back pain.
Alfalfa
This is one of the most easily sourced herbs, which is certain to be
available in your local grocery. You have the option of including its
sprouts in your next meal or simply taking it in capsule form. There
are also alfalfa juices available if that is how you prefer to take it.
Alfalfa is considered to be effective for back pain because of its anti-
inflammatory and, yes, anti-arthritic properties. The fact that it is rich
in protein, vitamins, and essential minerals is just a bonus.
Chamomile
This herb is not just good at healing. It also helps that it smells great,
too, and works effectively as a natural deodorant or air freshener. It
has anti-spasmodic properties which will prove quite beneficial if
your back pain is caused by muscle spasms. Chamomile can best be
included in your diet as a flavor for your regular cup of tea.

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Capsicum
Be sure to apply this the way you would with a topical plaster.
Devil’s claw
It may sound iffy, but it is actually helpful for relieving back pain
when consumed orally.
Fenugreek
As it is frequently used as curry seasoning, your best chances of
shopping for fenugreek would be to look for it in Indian, Thai, or
other ethnic markets. Use its seeds for seasoning your meals as well
while you can also toss in its sprouts and greens to your salad.
Fenugreek has phyto-steroid properties that can help redress
damage caused to back tissues. It is also believed to be effective in
treating cancer symptoms.
Flax
If you are diabetic, flax can help control your blood sugar levels while
easing back trouble. Flax can be consumed as tea, used as cooking
oil, or be one of the ingredients for making sauces and dressings.
Ginger
In the Eastern world, ginger is considered one of the most important
herbs. That should be no surprise, considering its many healing
properties. Having a distinctly lovely scent and flavor does not hurt
either. You can use ginger to make sauces or season your food. You
can also use it as a flavor for your tea.

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Rosemary
This deliciously scented herb is frequently used to add flavor as well
to meats, salads, soups and stews, and sauces. It is also used
occasionally for flavoring tea. It is effective for relieving muscle
tension and aches. It is considered an effective remedy for fever
because of its high levels of salacin, a type of glycoside that aspirins
are made of.
Sage
If you are experiencing back pains, then take out your Thanksgiving
stock of sage and use it to flavor your meal. Sage is good for relieving
muscle pain and clearing your mind. It is distinct for its minty flavor
and can be used with tea. White sage is considered to have one of
the strongest anti-inflammatory properties.
Willow bark
This is consumed orally and is one of the most effective types of
herbs. It has been proven helpful for other conditions beside back
pain.

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Foods and Drinks for Back Relief
Modify your diet to make sure that it is not only healthy but effective
as well for treating back pain.
Cherries
A Michigan State University reveals that cherries contain anti-
inflammatory properties which can help ease back pain. This
property is also responsible for giving cherries its lovely purplish
color.
Milk
Milk is rich in calcium, and this will help keep your bones healthy.
Contrary to popular opinion, kids and the elderly are not the only
ones to benefit from drinking milk. You can benefit from drinking a
glass of milk each day no matter your age. Just make sure you are
drinking milk that is fat free or formulated especially to raised your
calcium levels and improve bone density and structure.
Salmon
This is one of the healthier types of fish to consume because it has
high levels of Omega-3 fatty acids. For that matter, other foods that
are considered excellent sources for Omega-3 fatty acids include
walnuts and sardines.
Shitake mushroom
This is considered effective for healing back pains due to its anti-
arthritic properties and ability to heal other types of joint pain. It also
has anti-viral properties, which may help if your back trouble is
caused by cancer or other types of infections.

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Are You Vitamin D Deficient?
Even if you eat lots of calcium-rich food, you will not able to
maximize its benefits if you are Vitamin D deficient. This vitamin helps
your body absorb calcium and without it, the calcium you consume
just goes to waste. The best sources of vitamin D include the
following:
 Fortified soy products
 Cod liver oil
 Orange juice and milk
 Oyster
 Mushroom
 Eggs
Caution!!!
While it is a good thing to increase your intake of the food, drinks,
and herbs listed above, do make sure that they will not cause you to
consume beyond your daily calorie intake. Do not neglect to count
calories as well for every item that you add to your meal plan for the
day.

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The Effects of Nicotine and Alcohol on Back
Pain
Although nicotine is neither a type of food nor drink, it is nonetheless
something you do consume, hence its inclusion in this chapter. You
should know by now that nicotine and alcohol have the ability to
contribute to back pains.
If you are a chain smoker or drinker, you may want to seriously
consider cutting back on your intake not just to relieve yourself of
back trouble but also of possible health complications in the future.

Chapter:The3P’s–Pins,Pricks,andPain
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The 3 P’s – Pins, Pricks, and Pain
Acupuncture for Relieving Back Pain
Acupuncture is one of the forms of alternative treatment that the
National Institute of Health suggests patients try if none of the
modern methods for back pain relief proves to be effective.
Originating from China and in practice for thousands of years,
acupuncture involves the use of hair-thin needles and inserting them
in what practitioners believe are pressure or trigger points in your
body.
Inserting the needles into specific pressure points is supposed to
help alleviate pain in affected areas. Once a needle is inserted, chi,
also spelled as qi – which means life force or energy – will be released
and allowed to travel freely in the meridians or pathways of your
body.
The World Health Organization considers acupuncture as being
potentially effective for chronic and acute pain control. Moreover,
the American Academy of Medical Acupuncture lists the following
conditions as those which the treatment may also be effective for.
Arthritis*
Muscle spasms*
Fibromyalgia
Headaches*

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Insomnia*
Healing and pain relief for fractures
All the conditions above are potential causes of back pain.
*These conditions have also been acknowledged by WHO as
potentially treatable with acupuncture.
Diagnostic Methods in Acupuncture
Before an acupuncturist proceeds with an actual treatment, he or
she will conduct an interview of the patient first as well as perform
diagnostic methods that adhere to those set by traditional Chinese
medicine (TCM).
 Inspection is concentrated mainly on the facial area and the
tongue and teeth.
 In auscultation & olfaction, the acupuncturist would look for
certain sounds (e.g. wheezing) and odors that may help him
diagnose your condition more accurately.
 The “Seven Inquiries” are designed to look for indicators of the
following conditions:
o Fever and chills
o Perspiration
o Appetite
o Taste and thirst

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o Urination and defecation
o Pain and sleep
o Menses as well as leucorrhea
 Signs of palpitation are also searched for.
Types of Back Pain According to TCM
There are many types of pains that TCM has documented, but the
following types are considered to be most common when it comes to
back pain.
Blood Stagnation
This is also known as qi pain and refers to the pain that accompanies
muscles that have not been used strongly or frequently enough. Ill-
used muscles are believed to cause qi or energy to become
congested instead of flowing freely around your body.
Cold & Damp Obstruction Pain
This is the kind of pain that you typically experience in the early hours
of the morning and especially when the weather is unusually damp
and cold. It is the kind of pain that is most frequently associated with
arthritis as well as problems with the muscles in your back and other
joints.

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Deficiency-type Pain
This refers to a dull sensation of pain that you are likely to feel when
you reach middle age and get older. Thankfully, a good amount of
rest can go a long way in alleviating it.
How to Prepare for an Acupuncture
Treatment
 Limit yourself to a light meal two hours before your scheduled
appointment. You cannot be treated with acupuncture if you
are currently fasting as it will likely cause you to feel dizzy or
nauseous during treatment.
 Do not consume any amount of alcohol on the day of your
appointment.
 Do not participate in any kind of strenuous activity the day
before, after and the day of your treatment.
 Clear your day as much as possible so that you will not be in a
hurry to get to your appointment. It is important that you arrive
at the clinic relaxed.
 Ask someone to accompany you. Acupuncture has a strongly
calming effect on the body, and this may cause you to lack the
necessary alertness to drive home safely.
 Wear comfortable and loose tops and bottoms which can be
rolled up easily to expose your arms and knees when needed.

Chapter:CheerstoChiropractors
4
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 Expect to experience a modicum of pain. It will be less painful
than an injection since the needles used in acupuncture are
typically thinner.
 As the treatment progresses, you may feel an overall numbing
sensation. This means the treatment is working.
 Your acupuncturist will let you know how many sessions you
may be required to complete in order for your condition to be
treated effectively. Keep in mind that not all insurance policies
will reimburse you for your cost. Majority of healthcare plans,
however, include acupuncture and other forms of alternative
treatment in their coverage.

5
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Cheers to Chiropractors
Chiropractic Manipulation for Back Pain
Relief
Also known as spinal manipulation, chiropractic adjustment involves
the manipulation, movement, or adjustment of joints beyond its
standard range of motion but not to the point that it is beyond what
it is capable of doing. Think of it as being able to move joints the way
gymnasts and dancers can without having to undergo years of
training.
Key Facts about Chiropractic Adjustment
 It is designed to improve physical functions of the body
 It is designed to alleviate physical pain
 It is most frequently used for relieving back and neck pains as
well as headaches
 The effectiveness of this treatment is based on the following
principles:
o The natural, not to mention powerful, ability of the body
to heal itself
o The strong correlation between the structure of your body
and its capacity to perform certain healthy functions

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Possible Side Effects of Chiropractic Adjustment
The chances of suffering from side effects are quite seldom when
you are under the care of an expert and licensed chiropractor.
Nevertheless, a few patients have reported experiencing fatigue,
headache, and continuing pain caused by a past injury.
In very rare cases, a patient may suffer from severe complications
but again, this is most likely caused by the inexperience and lack of
expertise of the practitioner.
In any case, you are not a good candidate for chiropractic adjustment
if any of the following situations holds true for you.
 You are suffering from any kind of nerve damage or
osteoporosis
 You had undergone spinal surgery in the past
 Your back pain is accompanied by chills, fever, or weight loss
 Your back pain is caused by a tumor or infection
What to Expect from Chiropractic Treatment
As with all treatments, your chiropractor will begin with a diagnostic
exam to better understand the nature and extent of your condition.
 Interview and review of your medical history
 Basic physical exam
 Diagnostic tests like X-rays
Once results from the previous steps have been taken into account,
your chiropractor will then discuss the treatment plan he has in mind
for you.

Chapter:TheNeedtoKnead
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If you agree, your treatment may follow right after.
1. You will be asked to lie face down on a custom designed
chiropractic table that is made comfortable by padding and a
specially built hole that allows you to breathe easily and
naturally even in this position.
2. You will also have to maintain different positions when the
chiropractor has to treat other affected areas.
3. Your chiropractor will use his own hands to exert sudden but
controlled pressure toward a specific joint, thus forcing it to
move beyond its usual range.
4. You will often hear a cracking or popping sound whenever your
chiropractor forces your joints to move.
After the treatment, your chiropractor will let you know if and when
you need to come back for reassessment. You may also be
encouraged to try other alternative treatments for your condition.

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The Need to Knead
Massaging Techniques for Back Pain Relief
This is probably one of the most relaxing methods for back pain relief
and something you can enjoy even if you are not having back trouble.
The good thing about massages is that they are the kind of service
which you can avail in the comfort of your home. You will, of course,
have to pay extra for home service but that also means being able to
look forward to a relaxing massage after a hard day at work.
There are many types of massage techniques today and one of them
may prove to be more effective than the others depending on the
cause and type of back trouble you are having.
Aromatherapy Massage
An aromatherapy massage may employ various techniques together
with the use of essential oils. Depending on which essential oil is
used, an aromatherapy massage may help lower your stress levels,
relief tension in your muscles, or make you more energized. If you
believe that psychological and emotional factors play a prominent
role in your back trouble, this massage may help resolve them.
Deep Tissue Massage
It is characterized by friction techniques and slower strokes. Deep
tissue massage is also ideal for those suffering from postural
problems, repetitive strain, and chronic muscle problems. If you are
recovering from a recent injury, this type of massage may also prove
helpful. Expect to feel sore a day or two following treatment,
though.

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Hot Stone Massage
If you are used to heat treatments and you would like an extended
version of the hot compress treatment you use at home, then a hot
stone massage is definitely in order. This is typically offered in resort
spas, but there are a few city-based spas that may include this in their
services. Hot stone massages are particularly effective for treating
back pain caused by muscle problems.
Pregnancy Massage
If your back pain is caused by pregnancy, then a pre-natal or
pregnancy massage is definitely called for. This type of massage may
even help improve your mood and relieve yourself from depression
or anxiety. It is critical that you stick only with this type of massage
during your delicate condition. Anything else may be too strenuous
and thus potentially damaging to your baby.
Shiatsu
This is a type of Japanese massage that combines acupuncture
principles with massage techniques. Fingers are used to exert
pressure in trigger points, with the position held for several seconds
to improve the flow of chi. This may come as a surprise, but you will
not feel sore following this treatment.
Sports Massage
If your back pains are caused by overexertion in sports or a sport-
related injury, then naturally a sports massage would be quite
effective. A variety of techniques is used in this type of massage but
all of them have been carefully chosen to meet your needs as an
athlete.

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Swedish Massage Therapy
This enjoys the most widespread use in the country and involves the
use of kneading muscles as well as long smooth strokes on the body.
It is often accompanied with massage oil or lotion.
If it is the first time for you to try a massage to ease your back pain, it
is highly recommended that you start with a Swedish massage since
it is very relaxing and does not involve strong or painful exertions.
Thai Massage
Thai massages are similar to Shiatsu techniques in its adherence to
acupuncture principles. Thai massages, however, also includes
stretches and compressions.
Moreover, your massage therapist will often ask you to maintain
specific body positions and perform a variety of stretches during
treatment. This is effective for treating back pain caused by stress-
related factors or ill-used muscles.
Rather than being relaxing, Thai massages are actually designed to
make you feel more energized after treatment.

Chapter:MeditatingthePainAway
5
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Meditating the Pain Away
Yoga for Dealing with Back Trouble
Yoga is a Hindu discipline formulated to offer both ascetic and
spiritual benefits. It involves mediation, breathing exercises, and
practicing a series of postures.
A study published in a 2009 issue of health journal Spine reveals
suggests that yoga therapy can be effective for alleviating pain
caused by back trouble as well as improving function or mobility.
It is even more effective when treating chronic back pain, which
should be good news for a lot of people.
Similar to massages, yoga can be practiced in a different number of
ways. You must, however, obtain permission from your physician
first before attempting yoga.
Certain positions may only cause your condition to worsen.
Medications you are currently on may also interfere with your ability
to effectively practice yoga.
Types of Yoga
As always, learning about the various types of yoga will help you
choose the one that is most suitable for your condition.
Ashtanga Yoga
Also known as power yoga, this type of yoga requires you to exert
greater stamina and strength instead of flexibility. As such, it is more
effective for treating back pains caused by a recently healed injury.

Chapter:MeditatingthePainAway
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It is also especially helpful to athletes as it can improve their balance,
focus, and flexibility in and out of the game.
Bikram Yoga
This is more commonly referred to as ‘hot yoga’ simply because it has
to be performed in a room with a deliberately warm temperature.
The increase in temperature is used to help your tissues stretch more
effectively and thus make you more flexible in a shorter amount of
time. You should avoid practicing bikram yoga if you are already at
risk of incurring cardiovascular disease.
Iyenar Yoga
It is one of the most commonly practiced types of yoga in the
country and primarily focuses on achieving precision in one’s
movements as well as proper alignment of the body. You can use
straps and blocks if you are not yet flexible enough to perform some
of its postures or movements. A number of its postures is believed to
be quite effective for relieving back pain.
Viniyoga
This is also recommended especially for people with back and neck
pains. It is considered effective for custom designing flowing
exercises for each individual. Viniyoga typically involve a combination
of movement and breathing exercises.
Caution!!!
There are, of course, many other types of yoga and you are certainly
free to explore any or all of them. Just make sure that you do not do
anything which is potentially harmful to your condition. If in doubt,
never hesitate to ask your doctor about it!

Chapter:PonderingaboutConsulting
5
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Pondering about Consulting
Obtaining a Second Opinion from Your Doctor
Even if one or several of the methods discussed here for healing back
pain naturally have been effective, you may be the type of person
who prefers to play it safe by obtaining a second opinion. If you want
to know more about your condition from a physician’s standpoint,
then there is no reason why you should not consult one and have
your condition properly diagnosed.
Tips for Preparing for Your Medical
Consultation
Here are several things you can do to make the most out of your
consultation.
 Have all your medical documents – including those for insurance –
ready. Your doctor may ask to see them for a more accurate
diagnosis or to schedule you for additional tests or treatments.
 Get someone to accompany you, preferably someone who is living
with you and has witnessed you suffering from your condition.
Your companion may remember something critical about your
condition and which you have forgotten. Your companion will
also ensure that you remember everything which the doctor
advises you to do during consultation.

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 List down everything you can remember about your condition.
What are the symptoms? When did it start? What did you do
that day and which could be the cause of your back trouble?
 List all the treatments, medications, and remedies you have used
or taken. Make a note as well of the dosage and the length of
time you have been taking a particular medication or adhering
to a particular treatment. Indicate as well if they are for your
back trouble or for another condition. Include a list of vitamins
and minerals that you are taking as well.
 Make a list of possible questions you want to ask. Several
examples have been listed below for your convenience.
o Why am I suffering from back pain?
o What tests should I take? How long would they take and
how much would they cost? How long would I have to
wait before I can complete the tests and obtain the
results?
o Are the treatments or medications I have been using safe?
Do you think it is effective?
o What are the possible side effects of the medications
and/or treatments that you are recommending? How long
should I take the medication or undergo treatment? (If
applicable)
o What can I do to prevent recurrences when I am
completely healed?

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0
The important thing to remember here is not to hesitate in asking any
question that is in your mind. Everything you discuss will remain
confidential. Moreover, your doctor will not mind assuaging any
concerns you may have since it is his job to provide medical care to all
his patients.
More Questions to Think about
If you have questions to ask, rest assured that your doctor is likely to
ask any or most of the questions listed below as well. Knowing them
beforehand can ensure that you will be able to give your doctor as
much information as possible regarding your condition.
 How often do you experience back trouble? When does it
typically occur?
 Have you suffered recently from fever or unexplained weight
loss?
 Is there anything happening in your life that may be causing you
stress, anxiety, or definition?
 What recreational activities and sports are you frequently
involved in?
 What kind of job do you perform? What do you normally do?
 Do you get to sleep regularly or are you suffering from any
sleep-related problem?
 Do you have any history of using recreational drugs?
 Do you have a problem with excessive smoking or drinking?

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1
Diagnostic Tests and Procedures for Back
Pain
In most cases, your doctor will start with a basic physical examination
and may perform the following actions:
 Perform a visual and possibly tactile inspection of your back to
see any signs of irregularities or deformities
 Ask you to perform certain movements to find out which ones
may be causing you back pain
 Use a reflex hammer, typically made of rubber, to assess your
reflexes
Most of the time, the actions above, combined with an interview of
your medical history, are enough for your doctor to effectively
diagnose your condition. Your doctor will only ask you to take
additional tests if he considers your back pain as a potential symptom
or complication caused by an underlying condition.
 Blood tests show if you are suffering from infections that may
cause back pain.
 Bone scans are performed by injecting a tracer or a radioactive
substance into your bloodstream. They reveal signs of
osteoporosis or bone tumors once the tracer is retrieved and
analyzed.
 CT or computerized tomography scans may reveal problems with
surrounding blood vessels, ligaments, nerves, tendons, tissues,

6
2
and muscles that could lead to back pain. The same goes for
MRI or magnetic resonance imaging scans.
 EMG or electromyography is a test that utilizes electrical
impulses to detect signs indicating spinal stenosis or herniated
disks. It is also referred to as nerve studies in general.
 Thermography depends on infrared-sensing devices to detect
temperature changes that may be linked to nerve root
compression.
 Ultrasound imaging or sonography depends on a specific
frequency of sound waves in order to produce scanned and
real-time images of internal body parts. These images may show
problems in your back’s tissues, tendons, muscles or ligaments.
 Urine tests may also reveal signs of infection.
 X-rays can reveal signs of arthritis or problems with bone
alignment. It is not, however, effective for inspecting the
condition of your spine, the nerves and muscles in the back
area, or the disks and other parts of your vertebrae.
Conventional Medications for Back Pain
Following a proper diagnosis of your condition, your doctor may
prescribe certain medications. The following are considered effective
for both acute and chronic back pain.
They may also be used together with alternative treatments in
certain situations.

6
3
 OTC analgesics are basically oral medication designed to relieve
pa8in, swelling, and stiffness. Counter-irritants may also be
prescribed in conjunction and which are designed for topical
treatment either as a spray or cream. Counter-irritants can dull
the pain by making the affected area feel extra warm or cold.
 Anticonvulsants are prescribed if your back pain is related to
nerve problems.
 Antidepressants are prescribed when emotional and
psychological factors come into play.
 Opioids are rarely prescribed and only for the severest of back
pain. They must only be taken under strict medical supervision
since they tend to have strong side effects, which include the
possibility of addiction.
Conventional Treatments for Back Pain Relief
Your doctor may also suggest the following treatments if
medications prove to be ineffective in treating your condition.
 Biofeedback
 Interventional therapy
 TENS or Transcutaneous electrical nerve stimulation
 Traction
 Ultrasound

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In some cases, minimally invasive treatments like kyphoplasty and
vertebroplasty may be called for. These treatments are designed to
seal fractures that may be causing you back pains or causing your
osteoporosis to worsen.
In worst case scenario, surgery may be called for and usually only for
those that are suffering from significant nerve damage. It may be
months before a person can fully recover from any of the surgeries
listed below.
 Cordotomy
 Discectomy
 DREZ or Dorsal Root Entry Zone Operation
 Foraminotomy
 IDET or IntraDiscal Electrothermal Therapy
 Nucleoplasty
 Radiofrequency Lesioning
 Rhizotomy
 Spinal Decompression or Laminectomy
 Spinal Fusion

Chapter:Conclusion
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5
Conclusion
Mother Nature’s Got Your Back!
Do not wait for the worst to happen before doing something to
eliminate back aches. The surgeries mentioned in the previous
chapter are not just expensive but they also come with a
considerable amount of risk. The smallest mistake can be life-
threatening or may at least cause you to suffer from complete
paralysis.
Start by using as many natural treatments and lifestyle changes that
are applicable to your condition. The gifts of Mother Nature are
abundant and powerful. There is no reason why you should not take
advantage of it to heal your back pain. Even massages and yoga can
be considered an extension of Mother Nature’s powers since they
are both based on manipulating natural energies.

Chapter:Conclusion
6
6
In any case, do your best to live by the following mottos:
 Live a healthy and vice-free life
 Stick to a nutritious diet
 Exercise frequently
 Get lots of sleep
And above all things else, do not delay in administering self-care
treatment to back pains!
Click Here And Receive Your Complete, All -
Natural Back Pain Healing Solution Now!
But wait - there is more….

Chapter:Conclusion
6
7
For Your Personal Service & Health Evolution I
offer the following FREE Courses:
The FREE Healing Course:
http://reiki-energy-healing.com/index
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