Back to normal, naturally

8 nutrients to help ease the pain

If you have never experienced back pain, consider yourself lucky -- and unusual. After all, 60 to 90 percent of Americans will suffer from low back pain at some point in their lives, and 5 to 14 percent of Americans experience low back pain each year. Believe it or not, chronic back pain limits activity more than heart disease or arthritis, causing more lost time from work and play than any other malady.

Rather than masking the pain, like some prescription drugs can, herbs and vitamins work with your body's defenses to restore health. Simply icing the area of pain can even help. But first things first: Where does back pain come from?

The origin of back pain

Back pain usually originates in the back muscles, where most pain receptors for the back are located. Muscles get tight, or stay contracted, when we forget to relax them, and this can eventually lead to cramping and even pull the vertebrae out of alignment. The back muscles are also attached to most major muscle groups in the body, so when they are tight or having spasms, the whole body suffers. Inflammation and swelling often accompany the pain, leading to loss of sleep, work, and even happiness.

Therapeutic measures

When back pain does rear its ugly head, consider following the advice of Art Brownstein, M.D., author of Healing Back Pain Naturally. In addition to yoga, meditation, gentle stretching, and a healthy diet as preventive and therapeutic measures, Brownstein recommends natural herbs and supplements. (Dosages vary, so consulting a knowledgeable practitioner is advised. Pregnant women, in particular, should exercise caution.)

1. Valerian

In animal and clinical studies, valerian has proven to act as a mild sedative and tranquilizer, thereby aiding sleep, even among chronic pain sufferers. Valerian has proven to be a good alternative to the drug benzodiazepine, which can result in withdrawal symptoms, for non-pyschiatric and non-chronic sleep disorders.

2. Willow bark

Its pharmacologically active compound, salicin, was isolated in the early 1800s, and has proven its anti-inflammatory benefits in clinical research. Salicin is related to the active ingredient in aspirin.

3. Passion flower

This herb has been proven to induce sleep and have a sedative effect, which can help pain sufferers sleep better.

4. Arnica

This Mexican medicinal plant has long been used therapeutically as an anti-inflammatory remedy. Researchers have isolated two powerful antioxidants from arnica that help protect tissues from oxidative stresses.

5. Vitamin C

This antioxidant is crucial during wound healing, as it helps repair damaged tissues. Supplementation is especially important for those who have diminished reserves, including smokers.

6. Melatonin

Supplement versions of this naturally occurring hormone have been proven to induce sleep in humans and improve sleep quality.

7. Chamomile

The active substance in chamomile, chamazulene, has been shown to inhibit oxidation, thereby protecting vulnerable tissue from inflammation and other damage. Chamomile is also known for its calming effect.

8. Bromelain

This enzyme from pineapples can decrease inflammation, pain and swelling while stimulating immunity and speeding up healing.

REFERENCES

Brownstein, Art. Healing Back Pain Naturally. Gig Harbor, WA: Harbor Press, 1999.

Bubenik GA, et al. "Prospects of the clinical utilization of melatonin," Biol Signals Recept 7(4):195-219, 1998.

Haraguchi H, et al. "Antioxidative constituents in Heterotheca inuloides," Bioorg Med Chem 5(5):865-871, 1997.

Hedner T, Evert B. "The early clinical history of salicylates in rheumatology and pain," Clin Rheumatol 17(1):17-25, 1998.

Lyss G, et al. "Helenalin, an anti-inflammatory sesquiterpene lactone from Arnica, selectively inhibits transcription factor NF-kappaB," Biol Chem 378(9):951-961, 1997.

Vainio H, Morgan G. "Aspirin for the second hundred years: new uses for an old drug," Pharmacol Toxicol 81(4):151-2, 1997.

Liz Brown is a freelance health and nutrition writer based in Portland, Oregon. She earned her B.S. in Nutrition at the University of Minnesota.

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