Music Can Heal
The healing power of music is beginning to be realized
The Sound of Music Heals
O, The Oprah Magazine | From the February 2010 issue of O, The Oprah Magazine
Are treatments that used to be considered far out, such as acupuncture, meditation and Reiki, now in? In recent years, many alternatives to traditional medicine have been gaining mainstream attention. Dr. Oz talks to Dr. Christy Mack, a leading proponent of integrative medicine, about the new frontiers of alternative medicine and the future of "mind-body medicine."
More and more healthcare practitioners are turning to music for healing. Dr. Oz talks to Dr. John Ortiz, one of the country's foremost authorities on "psycho-musicology," about using music to improve your health. Backed up by songs from Bette Midler, Bruce Springsteen, Barbara Streisand and John Denver, Dr. Oz and Dr. Ortiz create a musical map for better health and well-being. Dr. Oz and Dr. Ortiz talk about the affect different types of music have on mood-recovery and energy. A musician himself, Dr. Ortiz says he uses music and sound with traditional clinical strategies when working with patients. He stresses that he, unlike some other doctors who use music as therapy, is a strong proponent of using the patient's preferred genre of music. Whether it be classical, jazz, country, rap, or pop, Dr. Ortiz says the music, together with an eclectic assortment of traditional strategies, cognitive, emotional, behavioral, can drastically improve a patient's health.
Are treatments that used to be considered far out, such as acupuncture, meditation and Reiki, now in?
A musician himself, Dr. Ortiz says he uses music and sound with traditional clinical strategies when working with patients. He stresses that he, unlike some other doctors who use music as therapy, is a strong proponent of using the patient's preferred genre of music. Whether it be classical, jazz, country, rap, or pop, Dr. Ortiz says the music, together with an eclectic assortment of traditional strategies, cognitive, emotional, behavioral, can drastically improve a patient's health.
MY THOUGHTS
just try to remember how listening to music changes your mood. or how you would choose the music depending on your mood. you'll probably agree that music heals.
Showing posts with label music theraphy. Show all posts
Showing posts with label music theraphy. Show all posts
Monday, February 21, 2011
Monday, January 17, 2011
Natural Mood-Boosters
5 Natural Mood-Boosters
By Cathy Wong, About.com Guide
Updated December 29, 2006
About.com Health's Disease and Condition content is reviewed by our Medical Review Board
1) Go for a walk
Not only is walking a great mood-booster, but walking can burn calories and reduce body fat.
A study by researchers at Dalhousie University found that 30-minute walks were effective at reducing tension, anxiety, and mood disturbances and increasing energy and vigor.
What you can do:
* A pedometer can help you get motivated, make walking fun, and help you stick to healthy new exercise habits. It keeps track of the number of steps taken, total distance traveled, and number of calories burned.
And if you hate the idea of having a gadget strapped to your ankle, not to worry. Omron makes a pedometer that can be slipped into your pocket, purse, or clipped to your belt.
* Going for outdoor walks has an added benefit: the natural light stimulates the brain to produce serotonin, a neurotransmitter involved in mood.
2) Go to bed early
If late nights are a regular way of life for you, it may be affecting your mood and outlook on life. Getting less sleep than you need can increase anxiety, tension, and sadness.
Studies have shown that lack of sleep reduces emotional and physical well-being, reduces optimism, and even contributes to the onset and worsening of physical pain.
What you can do:
* Try to go to bed 30 minutes earlier every night.
* Make your bed a restful haven. Splurge on good pillows. Also consider treating yourself to soft sheets with at least a 300 thread count.
Sheets made of pima, supima, or better yet, egyptian cotton, which tend to be softer than muslin or percale.
3) De-clutter your space
It's almost impossible to relax and feel great when everywhere you look, there are bills, papers, and appointment cards piled on workspaces and spilling out of drawers. Organizing your home and office is a great way to start off the new year. Having everything in order can help calm anxiety, and some people find the actual cleaning part therapeutic.
What you can do:
* Each weekend, tackle a different area of your home or office.
* Turn to home stores for help. There are many types of organizers available to store your things in a neat, easily accessible way.
* If you don't have one already, consider getting an agenda or notebook to help you organize your thoughts.
* You can also make to-do lists (rather than memorize them) – it can really help to calm anxiety and checking off each task as you accomplish it provides a sense of fulfillment.
4) Listen to music
Music has a powerful effect on mood. It activates areas of the brain involved in the feeling of happiness.
Research has shown that it can lower blood pressure, heart rate, stress hormone levels, and may even improve cognitive abilities.
What you can do:
* Listen to music while traveling to work, during your lunch, or before you go to bed.
* What is most important is that you listen to music that you enjoy.
* Try music especially designed for relaxation or nature sounds.
5) Consider aromatherapy
Aromatherapy involves the use of concentrated, aromatic plant oils called essential oils.
If you've never heard of it before, you may have seen it before in the form of naturally-scented bath salts, body lotions, and massage oils.
A study in the International Journal of Neuroscience found that people exposed to the scent of lavender or rosemary essential oils felt more content than people who didn't use essential oils.
What you can do:
* Lavender essential oil is thought to have calming properties. Try it in an essential oil diffuser (a table-top gadget that lightly scents the surrounding air.
* Other options are body lotions, massage oils, and bath salts. Make sure that pure essential oils are used, as many products are made with artificial scents.
MY THOUGHTS
a couple of days ago, i broke my diffuser. the one that doesn't need candles. i was reaching for the lamp switch in the dark and forgot that the diffuser was there. oh well, i have no one else to blame. anyway, today is such a good day. i did brisk walking for an hour. had about 2 hours of dancing. i planned on going to bed early. well, that was my plan. i shouldn't have opened the laptop as such a late hour. maybe tomorrow.
Sources
_________________________
Brown S, Martinez MJ, Parsons LM. Passive music listening spontaneously engages limbic and paralimbic systems. Neuroreport. (2004)15.13: 2033-1037.
Haack M, Mullington JM. Sustained sleep restriction reduces emotional and physical well-being. Pain. (2005) 119.1-3: 56-64.
Menon V, Levitin DJ. The rewards of music listening: response and physiological connectivity of the mesolimbic system. Neuroimage. (2005) 28.1: 175-184.
Moss M, Cook J, Wesnes K, Duckett P. Aromas of rosemary and lavender essential oils differentially affect cognition and mood in healthy adults. Int J Neurosci. (2003) 113.1: 15-38.
Osei-Tutu KB, Campagna PD. The effects of short- vs. long-bout exercise on mood, VO2max, and percent body fat. Prev Med. (2005) 40.1: 92-98.
By Cathy Wong, About.com Guide
Updated December 29, 2006
About.com Health's Disease and Condition content is reviewed by our Medical Review Board
1) Go for a walk
Not only is walking a great mood-booster, but walking can burn calories and reduce body fat.
A study by researchers at Dalhousie University found that 30-minute walks were effective at reducing tension, anxiety, and mood disturbances and increasing energy and vigor.
What you can do:
* A pedometer can help you get motivated, make walking fun, and help you stick to healthy new exercise habits. It keeps track of the number of steps taken, total distance traveled, and number of calories burned.
And if you hate the idea of having a gadget strapped to your ankle, not to worry. Omron makes a pedometer that can be slipped into your pocket, purse, or clipped to your belt.
* Going for outdoor walks has an added benefit: the natural light stimulates the brain to produce serotonin, a neurotransmitter involved in mood.
2) Go to bed early
If late nights are a regular way of life for you, it may be affecting your mood and outlook on life. Getting less sleep than you need can increase anxiety, tension, and sadness.
Studies have shown that lack of sleep reduces emotional and physical well-being, reduces optimism, and even contributes to the onset and worsening of physical pain.
What you can do:
* Try to go to bed 30 minutes earlier every night.
* Make your bed a restful haven. Splurge on good pillows. Also consider treating yourself to soft sheets with at least a 300 thread count.
Sheets made of pima, supima, or better yet, egyptian cotton, which tend to be softer than muslin or percale.
3) De-clutter your space
It's almost impossible to relax and feel great when everywhere you look, there are bills, papers, and appointment cards piled on workspaces and spilling out of drawers. Organizing your home and office is a great way to start off the new year. Having everything in order can help calm anxiety, and some people find the actual cleaning part therapeutic.
What you can do:
* Each weekend, tackle a different area of your home or office.
* Turn to home stores for help. There are many types of organizers available to store your things in a neat, easily accessible way.
* If you don't have one already, consider getting an agenda or notebook to help you organize your thoughts.
* You can also make to-do lists (rather than memorize them) – it can really help to calm anxiety and checking off each task as you accomplish it provides a sense of fulfillment.
4) Listen to music
Music has a powerful effect on mood. It activates areas of the brain involved in the feeling of happiness.
Research has shown that it can lower blood pressure, heart rate, stress hormone levels, and may even improve cognitive abilities.
What you can do:
* Listen to music while traveling to work, during your lunch, or before you go to bed.
* What is most important is that you listen to music that you enjoy.
* Try music especially designed for relaxation or nature sounds.
5) Consider aromatherapy
Aromatherapy involves the use of concentrated, aromatic plant oils called essential oils.
If you've never heard of it before, you may have seen it before in the form of naturally-scented bath salts, body lotions, and massage oils.
A study in the International Journal of Neuroscience found that people exposed to the scent of lavender or rosemary essential oils felt more content than people who didn't use essential oils.
What you can do:
* Lavender essential oil is thought to have calming properties. Try it in an essential oil diffuser (a table-top gadget that lightly scents the surrounding air.
* Other options are body lotions, massage oils, and bath salts. Make sure that pure essential oils are used, as many products are made with artificial scents.
MY THOUGHTS
a couple of days ago, i broke my diffuser. the one that doesn't need candles. i was reaching for the lamp switch in the dark and forgot that the diffuser was there. oh well, i have no one else to blame. anyway, today is such a good day. i did brisk walking for an hour. had about 2 hours of dancing. i planned on going to bed early. well, that was my plan. i shouldn't have opened the laptop as such a late hour. maybe tomorrow.
Sources
_________________________
Brown S, Martinez MJ, Parsons LM. Passive music listening spontaneously engages limbic and paralimbic systems. Neuroreport. (2004)15.13: 2033-1037.
Haack M, Mullington JM. Sustained sleep restriction reduces emotional and physical well-being. Pain. (2005) 119.1-3: 56-64.
Menon V, Levitin DJ. The rewards of music listening: response and physiological connectivity of the mesolimbic system. Neuroimage. (2005) 28.1: 175-184.
Moss M, Cook J, Wesnes K, Duckett P. Aromas of rosemary and lavender essential oils differentially affect cognition and mood in healthy adults. Int J Neurosci. (2003) 113.1: 15-38.
Osei-Tutu KB, Campagna PD. The effects of short- vs. long-bout exercise on mood, VO2max, and percent body fat. Prev Med. (2005) 40.1: 92-98.
Wednesday, January 12, 2011
15 Remedies for Back Pain Relief
15 Remedies for Back Pain Relief
By Cathy Wong, About.com Guide
Updated April 16, 2010
About.com Health's Disease and Condition content is reviewed by our Medical Review Board
Almost everyone has back pain at some point in their lives. According to the National Institutes of Health, back pain is the second most common neurological disorder in the United States -- only headache is more common.
If you have back pain, the first step is to be properly assessed by your primary care provider. Back pain has many causes, from muscle strain to more serious conditions such as a herniated disc, spinal stenosis, spondylosisthesis, osteoporosis, or a tumor, so it's important to find out what is causing the back pain.
1) Acupuncture
A study conducted at Sheffield University in the United Kingdom looked at the long-term symptom reduction and economic benefits of acupuncture for persistent low back pain. An average of 8 acupuncture treatments were given to 159 people, while 80 people received usual care instead.
After one year, people receiving acupuncture had reduced pain and reported a significant reduction in worry about their pain compared to the usual care group. After two years, the acupuncture group was significantly more likely to report that the past year had been pain-free. They were less likely to use medication for pain relief.
How does acupuncture work? According to traditional Chinese medicine, pain results from blocked energy along energy pathways of the body, which are unblocked when acupuncture needles are inserted along these invisible pathways.
A scientific explanation is that acupuncture releases natural pain-relieving opioids, sends signals that calm the sympathetic nervous system, and releases neurochemicals and hormones.
An acupuncture treatment generally costs between $60 and $120. Acupuncture is tax-deductible (it's considered a medical expense) and some insurance plans pay for acupuncture.
If you want to try acupuncture, plan on going one to three times a week for several weeks initially.
* Find an acupuncturist
* More about acupuncture
2) Capsaicin Cream
Although you may not have heard of capsaicin (pronounced cap-SAY-sin) before, if you've ever eaten a chili pepper and felt your mouth burn, you know exactly what capsaicin does. Capsaicin is the active ingredient in chili peppers.
When it is applied to the skin, capsaicin has been found to deplete substance P--a neurochemical that transmits pain--causing an analgesic effect.
In one double-blind study, 160 people were treated with capsaicin for 3 weeks, while another 160 people used a placebo. After 3 weeks, pain was reduced by 42% in the capsaicin group compared to 31% in the placebo group. Investigators rated capsaicin significantly more effective than placebo.
Capsaicin cream, also called capsicum cream, is available in drug stores, health food stores, and online. A typical dosage is 0.025% capsaicin cream applied four times a day. The most common side effect is a stinging or burning sensation in the area.
If possible, wear disposable gloves (available at drugstores) before applying the cream. Be careful not to touch the eye area or open skin. A tube or jar of capsaicin cream typically costs between $8 and $25.
3) Vitamin D
Chronic muscle pain can be a symptom of vitamin D deficiency. Vitamin D is found in fish with small bones, fortified milk and cereal, and exposure to sunlight.
Risk factors for vitamin D deficiency are:
* darker pigmented skin (e.g. Hispanic, African American, Asian) does not convert UV rays efficiently to vitamin D
* digestive disorders, such as celiac disease
* use of glucocorticoid medications for conditions such as lung diseases and allergies
* minimal sun exposure (elderly, institutionalized, homebound, veiled or heavily-clothed individuals)
* latitude and season - for example, people in Boston do not produce vitamin D from sun exposure between November and February
A study by the University of Minnesota looked at the prevalence of vitamin D deficiency in 150 people with chronic musculoskeletal pain. Researchers found that 93% of patients had vitamin D deficiency. All people with darker pigmented skin (African American, East African, Hispanic, and Native American origin) had vitamin D deficiency.
Another interesting finding was that the majority of people with severe vitamin D deficiency were under 30 years of age. Season was not a significant factor.
The researchers concluded that all people with persistent, non-specific musculoskeletal pain should be screened for vitamin D deficiency.
4) Music Therapy
Music therapy is a low-cost natural therapy that has been found to reduce the disability, anxiety, and depression associated with chronic pain.
A study evaluated the influence of music therapy in hospitalized patients with chronic back pain. Researchers randomized 65 patients to receive, on alternate months, physical therapy plus 4 music therapy sessions or physical therapy alone.
Music therapy significantly reduced disability, anxiety, and depression. Music had an immediate effect on reducing pain, although the results were not statistically significant.
5) Vitamin B12
Vitamin B12 has been found to relieve low back pain. A double-blind Italian study examined the safety and effectiveness of vitamin B12 for low back pain. People who received vitamin B12 showed a statistically significant reduction in pain and disability. They also used less pain medication than the placebo group.
Besides pain, other symptoms of vitamin B12 deficiency are numbness and tingling, irritability, mild memory impairment, and depression.
Risk factors for vitamin B12 deficiency are :
* pernicious anemia
* medications (stomach acid-blocking medications)
* inadequate intake of meat or dairy products
* infection (small intestine bacterial overgrowth, parasites)
* Digestive diseases (stomach removal surgery, celiac disease, Crohn's disease
Vitamin B12 muscle injections are the standard treatment for vitamin B12 deficiency. Studies have found vitamin B12 sublingual tablets (placed under the tongue for absorption) and nasal gel are also effective.
6) Magnesium
Magnesium is the fourth most abundant mineral in the body. It's involved in over 300 biochemical reactions in the body.
Magnesium helps maintain normal muscle and nerve function, keeps heart rhythm steady, supports a healthy immune system, and keeps bones strong. Magnesium also helps regulate blood sugar levels, promotes normal blood pressure, and is known to be involved in energy metabolism and protein synthesis.
Symptoms of magnesium deficiency include muscle spasms and pain, premenstrual syndrome, irritability, depression, insulin resistance, high blood pressure, irregular heart rhythms, and heart disease.
A German study found that mineral supplements increased intracellular magnesium levels by 11% and was associated with a reduction in pain symptoms in 76 out of 82 people with chronic low back pain.
7) Willow Bark
The bark of the white willow tree (Salix alba) has pain-relieving properties similar to aspirin. An ingredient in white willow bark, called salicin, is converted in the body to salicylic acid (aspirin is also converted to salicylic acid once in the body). Salicylic acid is believed to be the active compound that relieves pain and inflammtion.
A number of studies have compared white willow to medication or placebo:
* A University of Sydney study compared the effects of willow bark extract to refecoxib, a Cox-2 inhibitor pain medication. In the study, 114 patients received a herbal extract containing 240 mg of salicin and 114 received 12.5 mg of refecoxib every day. After four weeks, both groups had a comparable reduction in pain.
* A study in the American Journal of Medicine examined 191 patients with an exacerbation of chronic low back pain. They were randomly assigned to receive a willow bark extract with either 120 mg (low-dose) or 240 mg (high-dose) of salicin, or placebo. In the fourth week of treatment, 39% of people receiving the high-dose extract were pain-free, 21% receiving the low-dose were pain-free, and 6% of people receiving the placebo were pain-free. People in the high-dose group improved after the first week. Significantly more people in the placebo group required pain medication.
8) Yoga for Back Pain
Yoga creates balance in the body through various poses that develop flexibility and strength. A study of people with chronic mild low back pain compared Iyengar yoga to back education. After 16 weeks, there was a significant reduction in pain intensity, disability, and reliance on pain medication in the yoga group. Benefits were also seen at three month follow up assessments.
Another study compared yoga, conventional exercise, and a self care book for people with chronic low back pain. Back function in the yoga group was superior to the book and exercise groups at 12 weeks. Although there was no difference in symptoms at 12 weeks, at 26 weeks, the yoga group was superior to the book group.
9) Bowen Therapy
Bowen therapy is a type of gentle bodywork that was developed in Australia by osteopath Tom Bowen (1916-1982). Bowen therapy is more widely used in Australia and Europe, but it has been growing in popularity in North America.
Bowen therapists use a series of specialized "moves" using their fingers and thumbs. The moves typically involve the therapist pulling the skin slack away from the muscle, applying pressure, and then quickly releasing the tension.
These moves are performed on precise areas of muscles where special receptors are located. Nerve impulses are sent to the brain, resulting in muscle relaxation and reduction of pain.
The moves are not continuous - the therapist allows the client to rest for a few minutes between each move. A typical treatment is between 30 to 40 minutes.
10) Breathing Techniques
Breathing techniques that make use of the mind-body connection have been found to reduce pain. These techniques integrate body awareness, breathing, movement, and meditation. What's great about breathing techniques is that you can do them yourself at home at no cost.
One study compared 6-8 weeks (12 sessions) of breath therapy to physical therapy. Patients improved significantly with breath therapy. Changes in standard low back pain measures of pain and disability were comparable to those resulting from high quality, extended physical therapy. Breath therapy was found to be safe. Other benefits of breath therapy were improved coping skills and new insight into the effect of stress on the body.
11) Massage Therapy
When many people have back aches and pain, the first thing they think of is massage. Studies have found that massage may be effective for subacute and chronic pain. It has also been found to reduce anxiety and depression associated with chronic pain. Massage therapy is the most popular therapy for low back pain during pregnancy.
12) Chiropractic
Back pain is one of most common reasons people see a chiropractor. Doctors of chiropractic use chiropractic spinal manipulation to restore joint mobility. They manually apply a controlled force to joints that have become restricted by muscle injury, strain, inflammation, and pain. Manipulation is believed to relieve pain and muscle tightness and encourage healing.
A study published in the Spine Journal examined manipulations compared to simulated manipulations in 102 people with back pain and/or radiating pain. The researchers found that active manipulations were more effective at reducing acute back pain and sciatica with disc protrusion.
13) Alexander Technique
Alexander technique teaches people to improve their posture and eliminate bad habits such as slouching, which can lead to pain, muscle tension, and decreased mobility. This technique was created by Frederick Matthias Alexander (1869-1955), an Australian actor who learned how to correct hoarseness in his voice by improving his posture.
You can learn Alexander technique in private sessions or group classes. A typical session lasts about 45 minutes. During that time, the instructor notes the way you carry yourself and coaches you with verbal instruction and gentle touch.
14) Prolotherapy
Prolotherapy addresses damaged ligaments (bands of connective tissue that help keep bones attached to each other) to relieve chronic musculoskeletal pain.
How does it work? Tendons and ligaments in the back often do not heal completely after injury. Bones of the spine become less stable, which can lead to chronic pain.
Prolotherapy involves the injection of a liquid solution into soft tissues such as ligaments and tendons. This triggers local inflammation and triggers the body's natural healing response which repairs the weakened soft tissues and relieves pain. Unlike drugs, prolotherapy is thought to address the underlying problem.
After locating the areas that require treatment, the doctor inserts a thin needle with the solution into the area. There is often mild pain, but it can be reduced by using a local anaesthetic. A typical course of treatment is 10 to 25 sessions for back pain. Since it is believed to repair the joint, no other treatment is necessary.
Preliminary studies have found that back pain, which often involves ligament injury, responds particularly well to prolotherapy. It is the position of the American Association of Orthopaedic Medicine that prolotherapy is a safe and effective therapy for the treatment of selected cases of low back pain and other chronic myofascial pain syndromes. Prolotherapy injections must be administered by a medical doctor (M.D.), osteopath (D.O.) or by a state-licensed naturopathic doctor (N.D.) in certain states.
15) Balneotherapy
Balneotherapy is one of the oldest therapies for pain relief. The term "balneo" comes from the Latin word, balneum, meaning bath. Balneotherapy is a form of hydrotherapy that involves bathing in mineral water or warm water.
* A study compared bathing in mineral water to plain tap water in 60 people with low back pain. They found that mineral water containing sulphur was superior in reducing pain and improving mobility compared with tap water.
* A systematic review and meta-analysis published in the journal Rheumatology assessed spa therapy and balneotherapy for low back pain. The researchers found that the data suggest beneficial effects compared to control groups. They concluded that the results were encouraging and that large-scale trials were warranted.
Dead Sea salts and other sulphur-containing bath salts can be found in spas, health food stores, and online.
People with heart conditions should not use balneotherapy unless under the supervision of their primary care provider.
Other natural therapies for back pain are:
* White willow bark
* Exercise
* Pilates
* Feldenkrais Method
* Hellerwork
* Trager Approach
* Rolfing
* Aston-patterning
* Reflexology
* Proteolytic enzymes
* Omega-3 Fatty Acids
* Back Pain and Dehydration
* Anti-inflammatory Diet
MY THOUGHTS
i'm particularly interested in the bowen theraphy. i kinda like the sound of "specialized moves with fingers and thumbs". just the thought seems to relax me. of course, the best advise is the doctor's advise. this article said it can be seriousso it's best to seek medical help.
Sources
Balogh Z, Ordogh J, Gasz A, Nemet L, Bender T. Effectiveness of balneotherapy in chronic low back pain -- a randomized single-blind controlled follow-up study. Forsch Komplementarmed Klass Naturheilkd. 2005 Aug;12(4):196-201.
Cacciatore TW, Horak FB, Henry SM. Improvement in automatic postural coordination following alexander technique lessons in a person with low back pain. Phys Ther. 2005 Jun;85(6):565-78.
Chrubasik S, Eisenberg E, Balan E, Weinberger T, Luzzati R, Conradt C. Treatment of low back pain exacerbations with willow bark extract: a randomized double-blind study. Am J Med. 2000 Jul;109(1):9-14.
Santilli V, Beghi E, Finucci S. Chiropractic manipulation in the treatment of acute back pain and sciatica with disc protrusion: a randomized double-blind clinical trial of active and simulated spinal manipulations. Spine J. 2006 Mar-Apr;6(2):131-7.
Sherman KJ, Cherkin DC, Erro J, Miglioretti DL, Deyo RA. Comparing yoga, exercise, and a self-care book for chronic low back pain: a randomized, controlled trial. Ann Intern Med. 2005 Dec 20;143(12):849-56.
Slade SC, Ther MM, Keating JL. Trunk-strengthening exercises for chronic low back pain: a systematic review. J Manipulative Physiol Ther. 2006 Feb;29(2):163-73.
Steidl L, Ditmar R, Dostal A. Serum magnesium and calcium in patients with dorsalgias. Magnes Res. 2001 Sep;14(3):225-6.
Thomas KJ, MacPherson H, Ratcliffe J, Thorpe L, Brazier J, Campbell M, Fitter M, Roman M, Walters S, Nicholl JP. Longer term clinical and economic benefits of offering acupuncture care to patients with chronic low back pain. Health Technol Assess. 2005 Aug;9(32):iii-iv, ix-x, 1-109.
By Cathy Wong, About.com Guide
Updated April 16, 2010
About.com Health's Disease and Condition content is reviewed by our Medical Review Board
Almost everyone has back pain at some point in their lives. According to the National Institutes of Health, back pain is the second most common neurological disorder in the United States -- only headache is more common.
If you have back pain, the first step is to be properly assessed by your primary care provider. Back pain has many causes, from muscle strain to more serious conditions such as a herniated disc, spinal stenosis, spondylosisthesis, osteoporosis, or a tumor, so it's important to find out what is causing the back pain.
1) Acupuncture
A study conducted at Sheffield University in the United Kingdom looked at the long-term symptom reduction and economic benefits of acupuncture for persistent low back pain. An average of 8 acupuncture treatments were given to 159 people, while 80 people received usual care instead.
After one year, people receiving acupuncture had reduced pain and reported a significant reduction in worry about their pain compared to the usual care group. After two years, the acupuncture group was significantly more likely to report that the past year had been pain-free. They were less likely to use medication for pain relief.
How does acupuncture work? According to traditional Chinese medicine, pain results from blocked energy along energy pathways of the body, which are unblocked when acupuncture needles are inserted along these invisible pathways.
A scientific explanation is that acupuncture releases natural pain-relieving opioids, sends signals that calm the sympathetic nervous system, and releases neurochemicals and hormones.
An acupuncture treatment generally costs between $60 and $120. Acupuncture is tax-deductible (it's considered a medical expense) and some insurance plans pay for acupuncture.
If you want to try acupuncture, plan on going one to three times a week for several weeks initially.
* Find an acupuncturist
* More about acupuncture
2) Capsaicin Cream
Although you may not have heard of capsaicin (pronounced cap-SAY-sin) before, if you've ever eaten a chili pepper and felt your mouth burn, you know exactly what capsaicin does. Capsaicin is the active ingredient in chili peppers.
When it is applied to the skin, capsaicin has been found to deplete substance P--a neurochemical that transmits pain--causing an analgesic effect.
In one double-blind study, 160 people were treated with capsaicin for 3 weeks, while another 160 people used a placebo. After 3 weeks, pain was reduced by 42% in the capsaicin group compared to 31% in the placebo group. Investigators rated capsaicin significantly more effective than placebo.
Capsaicin cream, also called capsicum cream, is available in drug stores, health food stores, and online. A typical dosage is 0.025% capsaicin cream applied four times a day. The most common side effect is a stinging or burning sensation in the area.
If possible, wear disposable gloves (available at drugstores) before applying the cream. Be careful not to touch the eye area or open skin. A tube or jar of capsaicin cream typically costs between $8 and $25.
3) Vitamin D
Chronic muscle pain can be a symptom of vitamin D deficiency. Vitamin D is found in fish with small bones, fortified milk and cereal, and exposure to sunlight.
Risk factors for vitamin D deficiency are:
* darker pigmented skin (e.g. Hispanic, African American, Asian) does not convert UV rays efficiently to vitamin D
* digestive disorders, such as celiac disease
* use of glucocorticoid medications for conditions such as lung diseases and allergies
* minimal sun exposure (elderly, institutionalized, homebound, veiled or heavily-clothed individuals)
* latitude and season - for example, people in Boston do not produce vitamin D from sun exposure between November and February
A study by the University of Minnesota looked at the prevalence of vitamin D deficiency in 150 people with chronic musculoskeletal pain. Researchers found that 93% of patients had vitamin D deficiency. All people with darker pigmented skin (African American, East African, Hispanic, and Native American origin) had vitamin D deficiency.
Another interesting finding was that the majority of people with severe vitamin D deficiency were under 30 years of age. Season was not a significant factor.
The researchers concluded that all people with persistent, non-specific musculoskeletal pain should be screened for vitamin D deficiency.
4) Music Therapy
Music therapy is a low-cost natural therapy that has been found to reduce the disability, anxiety, and depression associated with chronic pain.
A study evaluated the influence of music therapy in hospitalized patients with chronic back pain. Researchers randomized 65 patients to receive, on alternate months, physical therapy plus 4 music therapy sessions or physical therapy alone.
Music therapy significantly reduced disability, anxiety, and depression. Music had an immediate effect on reducing pain, although the results were not statistically significant.
5) Vitamin B12
Vitamin B12 has been found to relieve low back pain. A double-blind Italian study examined the safety and effectiveness of vitamin B12 for low back pain. People who received vitamin B12 showed a statistically significant reduction in pain and disability. They also used less pain medication than the placebo group.
Besides pain, other symptoms of vitamin B12 deficiency are numbness and tingling, irritability, mild memory impairment, and depression.
Risk factors for vitamin B12 deficiency are :
* pernicious anemia
* medications (stomach acid-blocking medications)
* inadequate intake of meat or dairy products
* infection (small intestine bacterial overgrowth, parasites)
* Digestive diseases (stomach removal surgery, celiac disease, Crohn's disease
Vitamin B12 muscle injections are the standard treatment for vitamin B12 deficiency. Studies have found vitamin B12 sublingual tablets (placed under the tongue for absorption) and nasal gel are also effective.
6) Magnesium
Magnesium is the fourth most abundant mineral in the body. It's involved in over 300 biochemical reactions in the body.
Magnesium helps maintain normal muscle and nerve function, keeps heart rhythm steady, supports a healthy immune system, and keeps bones strong. Magnesium also helps regulate blood sugar levels, promotes normal blood pressure, and is known to be involved in energy metabolism and protein synthesis.
Symptoms of magnesium deficiency include muscle spasms and pain, premenstrual syndrome, irritability, depression, insulin resistance, high blood pressure, irregular heart rhythms, and heart disease.
A German study found that mineral supplements increased intracellular magnesium levels by 11% and was associated with a reduction in pain symptoms in 76 out of 82 people with chronic low back pain.
7) Willow Bark
The bark of the white willow tree (Salix alba) has pain-relieving properties similar to aspirin. An ingredient in white willow bark, called salicin, is converted in the body to salicylic acid (aspirin is also converted to salicylic acid once in the body). Salicylic acid is believed to be the active compound that relieves pain and inflammtion.
A number of studies have compared white willow to medication or placebo:
* A University of Sydney study compared the effects of willow bark extract to refecoxib, a Cox-2 inhibitor pain medication. In the study, 114 patients received a herbal extract containing 240 mg of salicin and 114 received 12.5 mg of refecoxib every day. After four weeks, both groups had a comparable reduction in pain.
* A study in the American Journal of Medicine examined 191 patients with an exacerbation of chronic low back pain. They were randomly assigned to receive a willow bark extract with either 120 mg (low-dose) or 240 mg (high-dose) of salicin, or placebo. In the fourth week of treatment, 39% of people receiving the high-dose extract were pain-free, 21% receiving the low-dose were pain-free, and 6% of people receiving the placebo were pain-free. People in the high-dose group improved after the first week. Significantly more people in the placebo group required pain medication.
8) Yoga for Back Pain
Yoga creates balance in the body through various poses that develop flexibility and strength. A study of people with chronic mild low back pain compared Iyengar yoga to back education. After 16 weeks, there was a significant reduction in pain intensity, disability, and reliance on pain medication in the yoga group. Benefits were also seen at three month follow up assessments.
Another study compared yoga, conventional exercise, and a self care book for people with chronic low back pain. Back function in the yoga group was superior to the book and exercise groups at 12 weeks. Although there was no difference in symptoms at 12 weeks, at 26 weeks, the yoga group was superior to the book group.
9) Bowen Therapy
Bowen therapy is a type of gentle bodywork that was developed in Australia by osteopath Tom Bowen (1916-1982). Bowen therapy is more widely used in Australia and Europe, but it has been growing in popularity in North America.
Bowen therapists use a series of specialized "moves" using their fingers and thumbs. The moves typically involve the therapist pulling the skin slack away from the muscle, applying pressure, and then quickly releasing the tension.
These moves are performed on precise areas of muscles where special receptors are located. Nerve impulses are sent to the brain, resulting in muscle relaxation and reduction of pain.
The moves are not continuous - the therapist allows the client to rest for a few minutes between each move. A typical treatment is between 30 to 40 minutes.
10) Breathing Techniques
Breathing techniques that make use of the mind-body connection have been found to reduce pain. These techniques integrate body awareness, breathing, movement, and meditation. What's great about breathing techniques is that you can do them yourself at home at no cost.
One study compared 6-8 weeks (12 sessions) of breath therapy to physical therapy. Patients improved significantly with breath therapy. Changes in standard low back pain measures of pain and disability were comparable to those resulting from high quality, extended physical therapy. Breath therapy was found to be safe. Other benefits of breath therapy were improved coping skills and new insight into the effect of stress on the body.
11) Massage Therapy
When many people have back aches and pain, the first thing they think of is massage. Studies have found that massage may be effective for subacute and chronic pain. It has also been found to reduce anxiety and depression associated with chronic pain. Massage therapy is the most popular therapy for low back pain during pregnancy.
12) Chiropractic
Back pain is one of most common reasons people see a chiropractor. Doctors of chiropractic use chiropractic spinal manipulation to restore joint mobility. They manually apply a controlled force to joints that have become restricted by muscle injury, strain, inflammation, and pain. Manipulation is believed to relieve pain and muscle tightness and encourage healing.
A study published in the Spine Journal examined manipulations compared to simulated manipulations in 102 people with back pain and/or radiating pain. The researchers found that active manipulations were more effective at reducing acute back pain and sciatica with disc protrusion.
13) Alexander Technique
Alexander technique teaches people to improve their posture and eliminate bad habits such as slouching, which can lead to pain, muscle tension, and decreased mobility. This technique was created by Frederick Matthias Alexander (1869-1955), an Australian actor who learned how to correct hoarseness in his voice by improving his posture.
You can learn Alexander technique in private sessions or group classes. A typical session lasts about 45 minutes. During that time, the instructor notes the way you carry yourself and coaches you with verbal instruction and gentle touch.
14) Prolotherapy
Prolotherapy addresses damaged ligaments (bands of connective tissue that help keep bones attached to each other) to relieve chronic musculoskeletal pain.
How does it work? Tendons and ligaments in the back often do not heal completely after injury. Bones of the spine become less stable, which can lead to chronic pain.
Prolotherapy involves the injection of a liquid solution into soft tissues such as ligaments and tendons. This triggers local inflammation and triggers the body's natural healing response which repairs the weakened soft tissues and relieves pain. Unlike drugs, prolotherapy is thought to address the underlying problem.
After locating the areas that require treatment, the doctor inserts a thin needle with the solution into the area. There is often mild pain, but it can be reduced by using a local anaesthetic. A typical course of treatment is 10 to 25 sessions for back pain. Since it is believed to repair the joint, no other treatment is necessary.
Preliminary studies have found that back pain, which often involves ligament injury, responds particularly well to prolotherapy. It is the position of the American Association of Orthopaedic Medicine that prolotherapy is a safe and effective therapy for the treatment of selected cases of low back pain and other chronic myofascial pain syndromes. Prolotherapy injections must be administered by a medical doctor (M.D.), osteopath (D.O.) or by a state-licensed naturopathic doctor (N.D.) in certain states.
15) Balneotherapy
Balneotherapy is one of the oldest therapies for pain relief. The term "balneo" comes from the Latin word, balneum, meaning bath. Balneotherapy is a form of hydrotherapy that involves bathing in mineral water or warm water.
* A study compared bathing in mineral water to plain tap water in 60 people with low back pain. They found that mineral water containing sulphur was superior in reducing pain and improving mobility compared with tap water.
* A systematic review and meta-analysis published in the journal Rheumatology assessed spa therapy and balneotherapy for low back pain. The researchers found that the data suggest beneficial effects compared to control groups. They concluded that the results were encouraging and that large-scale trials were warranted.
Dead Sea salts and other sulphur-containing bath salts can be found in spas, health food stores, and online.
People with heart conditions should not use balneotherapy unless under the supervision of their primary care provider.
Other natural therapies for back pain are:
* White willow bark
* Exercise
* Pilates
* Feldenkrais Method
* Hellerwork
* Trager Approach
* Rolfing
* Aston-patterning
* Reflexology
* Proteolytic enzymes
* Omega-3 Fatty Acids
* Back Pain and Dehydration
* Anti-inflammatory Diet
MY THOUGHTS
i'm particularly interested in the bowen theraphy. i kinda like the sound of "specialized moves with fingers and thumbs". just the thought seems to relax me. of course, the best advise is the doctor's advise. this article said it can be seriousso it's best to seek medical help.
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