Herbal and Nutritional Remedies for Menstrual Pain
Herbal and Nutritional Remedies for Menstrual Pain
Herbal and Nutritional Remedies for Menstrual Pain are becoming increasingly popular as women search for alternative solutions to manage their menstrual cycles. The shocking truth is that menstrual pain affects up to 90% of women, with 10% experiencing severe symptoms that interfere with their daily lives. Menstrual pain is often accompanied by other symptoms such as mood swings, headaches, bloating, and fatigue, making it a complex issue that requires a comprehensive approach to management. Fortunately, combining herbal and nutritional remedies has been shown to provide effective relief from menstrual pain, and in some cases, may even prevent it altogether. In this article, we will explore very effective herbal and nutrition strategies to help ease menstrual pain. For the best results it is always advisable to combine both dietary modifications and herbal medicine since one without the other will be much less effective.
Herbal remedies for menstrual pain
Recent research has shown that herbal remedies can be highly effective in treating menstrual pain, and in some cases, can even outperform traditional painkillers. Here are some of the most promising herbal remedies for menstrual pain:
Ginger
Ginger is a well-known anti-inflammatory herb that has been used for centuries to relieve pain and inflammation. Recent studies have shown that ginger can be highly effective in reducing menstrual pain, with some studies even suggesting that it may be more effective than over-the-counter painkillers. Recommended dosage for ginger is 250-500 mg capsules or tablets taken three times a day.
Black Cohosh
Black Cohosh is another herb that has been found to be effective in relieving menstrual pain. It contains compounds that have estrogen-like effects on the body, which can help regulate menstrual cycles and reduce pain. Black Cohosh can be consumed in the form of capsules or tea, with a recommended dosage of 20-40 mg of extract taken twice daily.
Chaste TreeChaste Tree, also known as Vitex, is a herb that has been used for centuries to treat menstrual pain and other menstrual-related symptoms. Studies have shown that it can be highly effective in reducing the severity of menstrual pain and other symptoms, such as bloating and mood swings. Recommended dosage is 400-500 mg of extract taken once daily.
Cramp Bark
Cramp Bark is another herbal remedy that has been found to be effective in reducing menstrual pain. It works by relaxing the muscles in the uterus, which can help to reduce cramping and discomfort. Recommended dosage is 1-2 teaspoons of dried cramp bark steeped in hot water and consumed three times a day.
It is important to note that herbal remedies may not work for everyone, and that they can interact with certain medications. It is always best to consult with a healthcare provider before trying any new herbal remedies, especially if you are taking other medications.
Sample herbal formulas
Here are two herbal formulas using some of the herbs that we discussed above. The first herbal combination below can be used 5-6 days before the onset of period and until the pain resolves. The second formula can be used during the month as a general tonic. It is best to start to use it the first day after the period ends for 21 days. Then take a break and start using the first herbal combination until your period starts and cramps are relieved.
"Cramp Relief Tincture":
2 parts Cramp Bark (Viburnum opulus)
2 parts Black Cohosh (Cimicifuga racemosa)
2 parts Wild Yam Root (Dioscorea villosa)
1 part Ginger Root (Zingiber officinale)
1 part Valerian Root (Valeriana officinalis)
Combine all the herbs and cover with 100 proof vodka. Let sit for 2-6 weeks, shaking occasionally. Strain and bottle. Take 30-60 drops 2-3 a day in water as needed for menstrual cramps.
"Women's Tonic Tea":2 parts Nettle Leaf (Urtica dioica)
2 parts Raspberry Leaf (Rubus idaeus)
1 part Red Clover Blossom (Trifolium pratense)
1 part Chaste Tree Berry (Vitex agnus-castus)
1 part Dong Quai Root (Angelica sinensis)
1 part Licorice Root (Glycyrrhiza glabra)
1/2 part Cinnamon Bark (Cinnamomum verum)
1/2 part Ginger Root (Zingiber officinale)
Combine all the herbs and store in an airtight container. Use 1 tablespoon of herb mixture per cup of hot water. Steep for 15-20 minutes covered under lid and drink 2-3 cups per day during the menstrual cycle to support hormonal balance and ease menstrual discomfort. For easier use prepare a batch for the whole day in the morning and keep warm in a thermos.
III. Nutritional remedies for menstrual pain
Many women experience menstrual pain, and nutritional remedies may help alleviate symptoms. Recent research has shown that omega-3 fatty acids, magnesium, and vitamin D can help reduce inflammation and muscle tension, ultimately leading to less pain. However, it's important to note that nutritional deficiencies can worsen menstrual pain, so it's crucial to consume a balanced diet.
Omega-6 fatty acids
One nutrient to be cautious of is omega-6 fatty acids and trans fatty acids. Although they are essential for the body, excessive consumption can lead to inflammation and worsen menstrual pain. It's important to avoid common sources of omega-6 fatty acids, such as fried foods, vegetable oils, and processed snacks. Hidden sources, such as restaurant meals and pre-packaged foods, and mayonnaise can also contribute to excessive omega-6 intake.
Omega-3 fatty acids
Omega-3 fatty acids, on the other hand, have anti-inflammatory properties that can help reduce menstrual pain. The recommended sources of omega-3s include fatty fish, such as salmon and tuna, chia seeds, flaxseeds, and walnuts. Research has shown that women who consume more omega-3s experience less menstrual pain. You may want to consider taking omega 3 fatty acid supplement. Fish oil capsules are readily available. Look for a supplement with combined DHA and EPA as close as possible to 1000 mg in one or two capsule. Start with 1000 mg a day and slowly build up to 2000 mg a day. Keep fish oil capsules in refrigerator or freezer to reduce fishy after taste.
Magnesium
Magnesium is another nutrient that has benefits for muscle relaxation and can help alleviate menstrual pain. Good food sources of magnesium include spinach, almonds, avocado, and dark chocolate. Research has shown that magnesium supplements can also help reduce menstrual pain. The most beneficial and biologically available form of magnesium supplement is magnesium glycinate, which is absorbed well by the body and does not cause digestive issues. Usual dose is 400-800 mg a day.
Vitamin D
Vitamin D plays a role in reducing menstrual pain as well. Studies have shown that women who have higher levels of vitamin D experience less menstrual pain. Good sources of vitamin D include fatty fish, fortified dairy products, and egg yolks. If your diet doesn't provide enough vitamin D, consider taking a supplement. Since it is nearly impossible to get enough vitamin D from the diet alone, consider taking 1000 IU a day as a supplement. Vitamin D 3 is the preferable form. Make sure you get your vitamin D level checked to find out what is your baseline. Aim for levels between 30-50 ng/ml.
In conclusion, nutritional remedies can be effective in alleviating menstrual pain, but it's important to consume a balanced diet and avoid excessive consumption of omega-6 fatty acids which promote inflammation and pain. Omega-3 fatty acids, magnesium, and vitamin D are all important nutrients to consider for menstrual pain relief. By incorporating these nutrients into your diet, you may experience less pain during your menstrual cycle.
Lifestyle changes for menstrual painExercising regularly is a lifestyle change that can greatly help to reduce menstrual pain. Studies have shown that engaging in physical activities like brisk walking, cycling, or swimming can help to alleviate menstrual cramps. Exercise helps to release endorphins, which are natural painkillers that reduce the intensity of the pain. Besides, exercise promotes blood circulation, which also helps to reduce menstrual pain. According to recent research, women who exercised regularly for at least 30 minutes a day experienced less menstrual pain than those who didn't exercise at all.
Stress management
Stress management is another lifestyle change that can help to reduce menstrual pain. Stress has been found to increase the intensity of menstrual pain, and therefore, learning stress management techniques is vital. Relaxation techniques such as yoga, deep breathing exercises, and meditation are effective in reducing stress levels. Recent research has shown that practicing mindfulness-based stress reduction techniques can help to reduce menstrual pain in women. Mindfulness-based stress reduction techniques involve focusing one's attention on the present moment, acknowledging and accepting one's thoughts, feelings, and sensations without judgment.
Sedentary lifestyles
Sedentary lifestyles have been found to increase the severity of menstrual pain. Women who lead sedentary lifestyles tend to experience more intense menstrual cramps than those who are physically active. Sitting for long periods can also lead to poor posture, which can further exacerbate menstrual pain. Recent studies have shown that women who engage in physical activities and lead active lifestyles experience less menstrual pain than those who do not.
Conclusion
As we conclude this article, it's important to recap the natural remedies and lifestyle changes that can help ease menstrual pain. From herbal remedies like ginger and black cohosh to nutritional remedies like omega-3 fatty acids, magnesium, and vitamin D, there are a variety of options available for women looking to manage their menstrual pain naturally. It's also important to note that nutritional deficiencies can worsen menstrual pain, so it's crucial to ensure that you're getting enough of these key nutrients in your diet.
In addition to these remedies, lifestyle changes can also play a significant role in managing menstrual pain. Regular exercise, especially low-impact activities like walking and yoga, can help reduce pain and discomfort during menstruation. Stress management techniques like meditation and deep breathing exercises can also be helpful in reducing menstrual pain.
Overall, we encourage women to try natural remedies for menstrual pain before turning to over-the-counter painkillers. Not only can these natural remedies be just as effective as traditional painkillers, but they often come with fewer side effects and can provide additional health benefits. Remember to always consult with your healthcare provider before starting any new treatments or making significant changes to your diet or exercise routine.
You may need to rely on traditional pain killers in the first couple menstrual cycles and there is nothing wrong with that, but if you stick with the program and are diligent, you will see changes. It is reasonable to expect that reduction of your menstrual cramps will take anywhere between 2-4 months depending on the severity of your menstrual cramps.
Menstrual pain is a common and often debilitating issue for many women. However, there are a variety of natural remedies and lifestyle changes that can help manage and reduce this pain. By incorporating these remedies into your daily routine, you can find relief and improve your overall health and wellbeing.
Acupuncture Benefits : How it can Improve Your Health
Acupuncture Benefits : How it can Improve Your Health
Acupuncture is a treatment modality in which thin needles are inserted into the various parts of the body. Acupuncture is a key component of Traditional Chinese Medicine. The roots of acupuncture reach deep into ancient China as far back as 2,500 years ago. There are many styles of acupuncture, each one of them based on slightly different philosophies and techniques, depending on the country's origin. In the United States, Traditional Chinese Acupuncture is probably the most widely practiced system. Although Acupuncture is most often used for pain relief, it is also used for a wide range of other conditions since it is a complete medical system focused on correcting imbalances of energy flow in the body.
What is Acupuncture used for?
Acupuncture has been used traditionally to prevent, diagnose and treat disease, as well as to improve overall health. The benefits of acupuncture can extend to a wide variety of conditions.
It has been used for the treatment of emotional disorders such as anxiety and depression, as well as digestive complaints including nausea, vomiting, and irritable bowel syndrome. Acupuncture has been used effectively for pain syndromes due to an injury or associated with chronic degenerative diseases such as rheumatoid arthritis.
Research has supported the use of acupuncture in the treatment of neurological problems like migraines or Parkinson’s disease, but also as a rehabilitation strategy for individuals who suffered a stroke. Many patients also find relief from conditions such as sinusitis, seasonal allergies or a variety of gynecologic disorders.
Acupuncture as part of an overall treatment protocol, has also proved beneficial for reducing fatigue and for promoting overall well-being. Despite all of these potential benefits of acupuncture, in US acupuncture has been used most extensively for the treatment of skeletomuscular disorders and pain management.
How does acupuncture work?
The traditional explanation for acupuncture’s effectiveness lies in harmonizing the flow of energy throughout the body. This energy is also known as Qi.
According to the ancient Chinese philosophy, for the body to be healthy and to function at its full potential, the Qi has to flow unobstructed. When obstructions in the body form as a result of poor lifestyle choices, improper diet or myriad of other conditions, the flow of Qi becomes obstructed.
One can imagine a mountain stream being obstructed by debris. New paths to the flow of the stream have to be created. This leaves, however, everything in the immediate vicinity behind the blockage deprived of the water.
Removing the debris restores the flow and supply of the water. Likewise, inserting needles into specific predetermined acupuncture points around the body is said to restore the natural flow of Qi and health in the affected parts of the body.
To this day, however, there is no scientific consensus that this is actually how acupuncture works. In the United States and many other western countries, acupuncture has been used primarily for pain relief, rather than its traditional role of balancing energy flow to address a wide range of disorders. Much of the research has been therefore focused on explaining the analgesic effect of acupuncture.
The rise of acupuncture popularity in the US
The first time that Acupuncture gained the attention of the mainstream media was when a senior reporter for The New York Times James Reston reported on his experience with acupuncture while visiting China in preparation for President Nixon’s visit.
He experienced the benefit of acupuncture at first hand as part of the recovery process from developing paralytic ileus post appendectomy. Teams of US physicians set for China in hopes of exploring its potential for surgical analgesia.
While they eventually concluded that acupuncture was not reliable as a sole analgesic, their reports stimulated a number of research studies, particularly in treating pain. Acupuncture finally gained a certain amount of respectability in the USA after the positive conclusions of an NIH consensus conference (NIH Consensus Development Panel 1998).
Dry needling or acupuncture ?
Many patients undergoing physical therapy may be familiar with Dry needling which is also known as "trigger point dry needling". Dry needling uses the same needles that are used for acupuncture, however dry needling is used mainly to treat myofascial trigger points.
There is ongoing argument among Acupuncturists and other medical professionals using dry needling whether dry needling is adapted from acupuncture or if dry needling is a variation of trigger point injections. While both therapies can be very beneficial for the right patient, it is important to understand that Dry needling is not the same as Acupuncture. For more information on dry needling please click the tab “dry Needling".
Acupressure: Surprising Benefits for Pain Relief and Beyond
Acupressure: Surprising Benefits for Pain Relief and Beyond
Acupressure, a healing technique that originated in ancient China, has gained popularity in recent years as a natural way to relieve pain and promote relaxation. The practice involves applying pressure to specific points on the body, which are believed to stimulate the body's natural healing abilities. Despite its long history, many people are still unaware of the benefits of acupressure and the science behind it. In this article, we will explore the history of acupressure and how it works to promote overall wellness.
How Acupressure Works
Acupressure is a traditional Chinese therapy that has been used for thousands of years to treat various physical and emotional ailments. At its core, Acupressure is based on the concept of energy flow in the body, known as Qi, which travels through channels known as meridians. According to traditional Chinese medicine, when the flow of Qi is disrupted, it leads to physical and emotional imbalances.
Acupressure works by applying pressure to specific points along these meridians to stimulate the flow of Qi and restore balance to the body. This can be done with the fingers, hands, elbows, or even small devices that apply pressure to these points. By applying pressure to these points, Acupressure can help alleviate pain, reduce stress and anxiety, improve digestion, and boost overall health.
Recent research has shown that Acupressure can be an effective treatment for a wide range of conditions, including chronic pain, headaches, and anxiety. One study found that Acupressure was effective in reducing menstrual pain, while another study showed that it can help reduce symptoms of anxiety in cancer patients. Other studies have shown that Acupressure can improve sleep quality and reduce symptoms of depression.
Overall, Acupressure is a safe and effective therapy that can be used in conjunction with other treatments to improve overall health and well-being. Whether you're dealing with chronic pain, stress, or other physical or emotional issues, Acupressure can help restore balance to your body and promote healing.
Benefits of Acupressure
Acupressure is an alternative therapy that involves applying pressure to specific points on the body to improve overall health and wellbeing. This technique has been used for centuries to treat various ailments and has gained popularity in recent years due to its effectiveness and safety. In this section, we will discuss the benefits of acupressure in detail.
Pain relief is one of the most significant benefits of acupressure. This therapy can provide relief from chronic pain, headaches, menstrual cramps, and other conditions. A study published in the Journal of Pain and Symptom Management found that acupressure was effective in reducing pain and improving quality of life in cancer patients.
Stress reduction is another significant benefit of acupressure. Acupressure can help reduce stress and anxiety by promoting relaxation and reducing muscle tension. A study published in the Journal of Alternative and Complementary Medicine found that acupressure was effective in reducing anxiety in patients undergoing dental procedures.
Improved sleep is another benefit of acupressure. Acupressure can help regulate the sleep cycle and promote deep, restful sleep. A study published in the Journal of Sleep Research found that acupressure was effective in improving sleep quality and reducing insomnia.
Boosted immune system is another benefit of acupressure. Acupressure can help stimulate the immune system, which can help fight off infections and illnesses. A study published in the Journal of Alternative and Complementary Medicine found that acupressure was effective in boosting the immune system in healthy individuals.
Improved digestion is another benefit of acupressure. Acupressure can help regulate the digestive system and alleviate symptoms of digestive disorders such as bloating, constipation, and diarrhea. A study published in the Journal of Gastroenterology and Hepatology found that acupressure was effective in reducing symptoms of functional dyspepsia.
Improved mental health is another benefit of acupressure. Acupressure can help alleviate symptoms of depression, anxiety, and other mental health conditions. A study published in the Journal of Acupuncture and Meridian Studies found that acupressure was effective in reducing symptoms of depression in patients with chronic illness.
In conclusion, acupressure is a safe and effective therapy that can provide numerous benefits for overall health and wellbeing. From pain relief to improved mental health, acupressure can help alleviate a wide range of conditions. If you are considering acupressure, be sure to consult with a qualified practitioner to determine if it is right for you.
Shocking facts about acupressure
Acupressure has been used to induce labor in pregnant women similarly to acupuncture. This method is becoming increasingly popular among pregnant women who prefer natural childbirth methods. The technique involves applying pressure to certain points on the body to help stimulate contractions and facilitate labor. This method is thought to be particularly effective in women who are close to their due date but have not gone into labor yet.
Another interesting use of acupressure is in the treatment of addiction. This therapy has been used to help people overcome addictions to drugs, alcohol, and even tobacco. Acupressure therapy involves applying pressure to specific points on the body that are believed to help reduce cravings and withdrawal symptoms. Research has shown that this technique can be particularly effective in treating nicotine addiction. One study found that acupressure was more effective in helping people quit smoking than nicotine patches or gum.
Precautions and side effect of acupressureAcupressure is generally considered safe, but like any form of therapy, there are certain precautions that should be taken to ensure a positive experience. It is important to note that acupressure should not be used as a substitute for medical treatment, and people with serious medical conditions should always consult with their healthcare provider before trying acupressure or any other form of alternative therapy.
One possible side effect of acupressure is temporary discomfort or pain at the pressure point. This discomfort is usually mild and typically goes away after a few minutes. In rare cases, acupressure may cause bruising or swelling at the pressure point. If you experience persistent pain or discomfort, or if you develop any unusual symptoms after an acupressure session, you should seek medical attention immediately.
Pregnant women should exercise caution when using acupressure, particularly during the first trimester. Some pressure points are known to stimulate contractions, and using these points during pregnancy could potentially cause premature labor or other complications. Pregnant women should also avoid pressure points that are located near the uterus, such as those on the inner ankle or lower leg.
People with certain medical conditions should also exercise caution when using acupressure. For example, individuals with bleeding disorders or those taking blood thinners should avoid pressure points that could cause excessive bleeding, such as those on the abdomen or near the spine.
How to Practice Acupressure at Home
Acupressure is a simple and effective way to relieve stress, reduce pain, and improve overall health. By applying pressure to specific points on the body, acupressure stimulates the body's natural healing processes and promotes a sense of relaxation and well-being. Here's a step-by-step guide for practicing acupressure at home.
Locating Acupressure Points
Acupressure points are located all over the body, and each point corresponds to a specific organ or system in the body. To locate an acupressure point, first find the general area by using the diagram or description of the point. Once you have identified the general location, apply firm pressure with your fingertips or a specialized acupressure tool to the point.
Step-by-Step Guide for Practicing Acupressure at Home
Find a quiet, comfortable place to practice acupressure. Sit or lie down in a relaxed position.
Take a few deep breaths to help calm your mind and relax your body.
Choose an acupressure point to work on. Use a diagram or description of the point to help you locate it.
Apply firm pressure to the point using your fingertips or a specialized acupressure tool. Hold the pressure for 30 to 60 seconds.
Release the pressure and take a few deep breaths.
Repeat the process on other acupressure points as desired.
Tips for Best Results
Start slowly and gently. Applying too much pressure too quickly can cause discomfort or even injury.
Pay attention to your body. If a particular point is too sensitive or painful, skip it and try a different point.
Experiment with different points and combinations of points to find what works best for you.
Practice regularly. Acupressure is most effective when done on a regular basis, so make it a part of your daily routine.
Consult with a qualified acupressure practitioner or healthcare professional if you have any concerns about your health or safety.
Conclusion
In conclusion, Acupressure is a traditional healing technique that has been used for centuries to relieve various physical and mental conditions. It involves applying pressure to specific points on the body, known as acupoints, to stimulate the body's natural healing processes.
Throughout this article, we have explored the numerous benefits of Acupressure, including pain relief, stress reduction, improved sleep, boosted immune system, improved digestion, and improved mental health. Moreover, Acupressure can be used as an adjunctive modality to induce labor in pregnant women, and in the treatment of addiction.
While Acupressure is generally safe and effective, there are certain precautions and potential side effects to be aware of, especially for pregnant women and individuals with certain medical conditions.
To practice Acupressure at home, it is important to learn how to locate the acupoints and follow a step-by-step guide. Additionally, tips for best results include using the right amount of pressure, breathing deeply and slowly, and focusing on the sensations in the body.
Acupressure offers a safe, natural, and effective alternative to traditional medical treatments for a wide range of physical and mental conditions. It can be practiced at home and may offer relief for those looking to manage their symptoms without the use of medication or invasive procedures. We encourage everyone to try Acupressure and experience its benefits for themselves.
More resources for Acupressure and Complementary Medicine
Mayo Clinic: Alternative, Complementary & Integrative Therapies: Acupuncture/Acupressure
Optimizing Back Pain Recovery: Best Practices
Optimizing Back Pain Recovery : Best Practices
In this article we will look at the best practices for optimizing back pain recovery. Despite the fact that back pain can cause a significant amount of pain and discomfort, it usually recovers spontaneously on its own. The speed of recovery depends on many variables. There is no one single magic remedy to speed up the recovery process. However there are certain strategies that can be used for optimizing back pain recovery to help you recover faster. Understanding that you may not have control over certain aspects of your recovery process, will also allow you to create more realistic expectations and avoid undue frustrations.
Physical fitness and age Individuals who are more physically fit and do not have other major medical conditions, generally tend to recover much faster. The body can fully focus on the healing of the injury when there are no other chronic conditions that also require attention, energy, and resources.
The smaller the number of raging fires present at the time of injury, the faster and more efficient the recovery process can be. Since most chronic conditions tend to accumulate over the years, age becomes an important player in the recovery process.
For the most part, healing is much faster in younger and healthier individuals. That is not to say, however, that growing old is always plagued with long term recovery process. A healthy and active 60-year-old individual with back strain may recover much faster than a 30-year-old sedentary obese office worker.
Prior injuriesHistory of prior back pain or the presence of other chronic musculoskeletal injuries plays a significant role in the recovery process. Individuals who suffer from chronic pain which is not well controlled, have gone through a process of so-called sensitization.
In other words, their nervous system has become more sensitive to any pain stimulus. Any new injury will, therefore, cause a lot more intense pain and take much longer to subside, despite the fact that the area of injury may be already healed.
Importance of early mobilization
When significant acute injury develops, bed rest may be necessary. It should be, however, limited to no more than 24 - 48 hours. Numerous studies have demonstrated the detrimental effect of prolonged bed rest on the recovery process.
Motion is the lotion and muscles need to move to heal. While you should not push through the pain to further aggravate your condition, gentle exercises focused on a pain-free range of motion and stretching will allow the muscles to become less stiff and maintain their flexibility.
Muscles that are not used, start to deteriorate very rapidly. They lose flexibility, mass, strength and become stiff. Intense pain with even small movements may then result from any attempt to use the stiff muscle since it will be pulling on the injured area.
Movement also creates important muscle pump which helps to increase local blood circulation. Increased blood circulation helps to flush out the inflammatory chemicals present at the site of the injury. The accumulated inflammatory chemicals irritate the nerve endings at the site of the injured area.
These chemicals are the primary reason for sensation of pain. Increased blood circulation also helps to supply the injured area with nutrients, oxygen and white blood cells that help to heal the injured tissue. Getting an early referral to a physical therapist to start the rehabilitation from acute injury is important for fast recovery and preventing the development of chronic conditions.
Application of heat versus cold
Using cold compresses for the injured muscles may be soothing in the first 24 – 48 hrs. This should be, however, followed by the application of heat to promote local blood circulation and to relax the muscle spasm.
Moist heat is preferred over dry heat, and moist heating pads, hot showers or baths work great. Heating pads can be applied to the injured area several times a day, but no longer than 20 minutes at a time.
You should never sleep on the heating pad. Exposing the injured area to the heat longer than 20 minutes at the time leads to overheating. This will trigger a protective mechanism, which may cause changes in the local vasculature and eventually decrease blood circulation in the injured area.
If pain prevents you from getting good night restful sleep, talk to your provider about prescribing short course of pain medication that can decrease the intensity of pain at night, while at the same time help you get better sleep.
Taking a muscle relaxant 30 minutes to one hour before sleep is generally a good option. However, your medical provider will be able to make more specific recommendations based on your particular condition.
Sleep and DepressionGetting a sufficient amount of sleep is important for everybody, but it is critical when recovering from an acute injury. The body heals and tissue regenerates when we sleep.
Insufficient sleep promotes systemic inflammation within our body, which slows down the healing and contributes to more pain perception. A minimum of seven, but preferably eight hours of sleep is recommended for optimal functioning and recovery.
Additionally, an insufficient amount of sleep combined with new intense pain has a strong effect on mood and may lead to depression. Whether depression results from sleep deprivation and pain or the depression has been present prior to the injury, it’s presence further intensifies pain and interferes with sleep, thus creating downward spiral leading to worse outcomes.
Complementary medicine, pain medication, and acute painAn increasing number of patients do not wish to take any pain medication when they develop acute pain from fear of their side effects. There is an ongoing battle and numerous initiatives to fight the opioid crisis around the world.
Additionally, it is also true that every medication carries a risk of side effects. This, however, doesn’t mean that taking pain medication is bad and should be avoided by all means.
It is important to understand that there is a role for pain medication in particular when it comes to severe pain. Getting pain under control as soon as possible will prevent altering the way in which our brain deals with pain.
Any uncontrolled pain lasting longer than several days can sensitize the brain to pain and lower the pain threshold. This ultimately translates to experiencing painful sensation at much higher intensity with much lover stimulus. A simple gentle touch over the painful area could, therefore, lead to severe pain.
Complementary and alternative medicine modalities have been used successfully for the management of pain and injuries for hundreds of years. Many of them have been extensively studied and their effectiveness proven in rigorous trials.
Despite their popularity, however, their role is primarily in the management of chronic pain and injuries. This is largely because their main mechanism of action, by which they help to control pain and promote recovery, is through stimulating body own healing processes and pain control.
In other words, their primary role is to restore the body homeostasis. The subtle changes they produce over time are sufficient to create a noticeable difference when treating chronic pain or injuries.
It is, however, usually not enough to promote lasting pain relief in severe acute pain Click here to read more about the complementary medicine, pain medication and acute pain.
The role of NutritionThe importance of nutrition cannot be emphasized enough when it comes to recovery from an acute injury. Providing our body with a sufficient amount of lean protein which is important for building tissue, as well as getting enough vitamin C to promote formation of collagen, is the very minimum.
Minimizing the intake of vegetable oils by decreasing consumption of fried foods and pastries and replacing them with monounsaturated fats from olive oil, canola oil, and avocados helps to decrease inflammatory process in the body.
Eating a wild salmon or other fish high in omega 3 fatty acids at least 2-3 times a week, or taking 1000- 2000 mg of mercury-free omega 3 fatty acids daily in the form of a supplement, has been also shown to decrease systemic inflammation.
Having fresh vegetables at least two times a day and eating 2-3 pieces of seasonal fruits will add much-needed vitamins and phytochemicals to act as powerful antioxidants.
Topical analgesic creamsTopical analgesic creams, ointments, and plasters have been used in many traditions to treat injured muscles and bones for millenniums. They have been made from a variety of herbs and other natural substances.
Their use not only soothes the pain but also promotes healing. A number of topical analgesic creams have been developed by the pharmaceutical industry based on these old folk remedies.
Most of these products contain some combination of menthol, capsaicin and salicylic acid. While these products have been marketed primarily to help to soothe the pain and aches, they also promote local blood circulation by stimulating special receptors on the skin.
As mentioned throughout this article, increased blood circulation in the area of pain promotes healing. The use of these products should be therefore encouraged for any musculoskeletal injury where application of topical creams is not contraindicated.
Before rubbing any of these products to the skin, try to apply only a small amount to observe for any skin reaction. You should also never apply these creams right before or after hot shower to avoid intense burning sensation.
In summary
Recovering from an acute musculoskeletal injury is a complex process. There is no one single recipe since everybody has a unique combination of factors that may either promote or hinder the recovery process.
In this article, we have covered only few of the most important aspects that exert a major influence on the recovery process. Optimizing sleep, physical activity, nutrition, and appropriate use of heat/cold and topical creams, can have significant effect on the speed of your recovery.
To learn more about complementary therapies that can be used for recovery from acute back pain, visit National Center for Complementary and Integrative Health
Back Strain: Accelerate Your Recovery with These Tips
Back Strain: Treatment Guidelines for Back Strain
Most back strains do not require specific treatment, because they usually recover spontaneously in relatively short period of time. There are, however, certain strategies that may help you recover faster and make the process less painful. For full list of detailed recommendations on optimizing your recovery process please follow this link.
Mobility: swimming and walkingOne of the most important things to keep in mind, is that during the acute phase, it is of outmost importance to stay mobile. While short term bed rest may help to relieve some of the pain initially, staying in the bed more than 24-48 hrs leads to worse outcomes and prolongs the recovery time.
While becoming more mobile is important, you will need to initially modify your daily routine to avoid high impact activities, lifting heavy objects and twisting movements. The best way start increasing physical activity is walking for few minutes several times a day and eventually transitioning to recreational swimming in a slow pace. Swimming is excellent exercise for recovery from back injuries. It’s weightless nature eliminates gravity and pressure on the spine and takes the muscles and joints through full range of motion. Both activities will keep the muscles engaged without additional strain, and get them slowly ready for more physically demanding exercises.
HeatHeat plays important role in the treatment of back pain. It improves local blood circulation which enables the injured tissue to heal faster while decreasing muscle stiffness and pain. Applying heat to the painful area after the initial 48 hrs from the onset of the injury also helps with stretching. Additionally, heat reduces pain and makes movement easier when getting out of the bed in the morning. Heating pad should not be applied directly on the skin. While it can be used several times a day, it should never be applied for longer than 20 minutes at a time. Never sleep on your heating pad!!
Stretching, Massage and AcupunctureGentle stretching of the back muscles after using heating pad is important to slowly start elongating the tight muscles. Never push beyond the level of gentle stretch. If stretching is painful, you need to pull back. Gentle massage around the painful area can be very relaxing and soothing. You do not need to spend money on massage therapist, but if you can afford it, this might be a good time to splurge on couple sessions. Getting a simple massage from your partner at least once a day for the first few days can be equally if not more effective. Alternately, you can try self-acupressure using a tennis ball while leaning against the wall and finding the tender spots in your back. Both massage and acupressure help to promote local blood circulation and loosen up the tight muscles which results in increased mobility and less pain. If acupuncture is available to you, getting few treatment sessions can be very helpful to promote relaxation of the tight muscles, increase local blood circulation and decrease pain. For more information about acupuncture please follow this link.
The role of pain medicationWhile pain medication will not help you to recover faster, they can help to make the process more bearable. Motrin, naproxen or Alleve can be used in mild to moderate pain, to take the edge off the pain. Stronger pain medication, prescribed by your provider, may be necessary when pain is more severe.
Goals for pain management
It is very important to understand, that complete pain relief is neither realistic, nor the goal of pain medication or any treatment modality discussed in this article. Pain is a protective mechanism. It makes us start paying attention to our body and prevents us from causing further damage. Additionally, there is no single best remedy. Patience in combination with several treatment strategies placed in the context of a comprehensive treatment protocol, has been shown to lead to the best and fastest recovery.
To learn more about complementary therapies, visit National Center for Complementary and Integrative Health
Acute Pain Management: A Guide to Complementary Therapies
Acute Pain Management: A Guide to Complementary Therapies
Increasing number of patients do not wish to take any pain medication when they develop acute pain from fear of side effect. There is an ongoing battle and numerous initiatives to fight the opioid crisis around the world. It is also true that every medication carries a risk of side effects.
Complementary medicine such as acupuncture, massage, yoga and meditation has been used to ease the pain and treat acute and chronic injuries long before contemporary medicine became the standard of care. The question arises, should we shy away from conventional pain medication for controlling acute pain and focus primarily on complementary modalities, because they are generally safer and mostly free of side effects?
In this post I will try to present unbiased view of both sides and attempt to come up with the answer that I have found in my practice most successful.
Conventional medicine and acute painConventional pain medication maintains a bad rap in minds of many people. This is especially true for those who are more in tuned with their body and look for complementary medicine as the primary treatment option for their daily maladies.
While managing daily aches and pains with stretching, massage, yoga or acupuncture is definitely very reasonable and preferred option, situation slightly changes in case of intense acute pain.
It is important to understand that there is a role for pain medication when it comes to severe pain. Getting your pain under control as soon as possible will prevent altering the way your brain deals with pain.
Any uncontrolled pain lasting longer than several days can sensitize your brain to pain and lower your pain threshold. This ultimately translates to experiencing pain from similar injury in the future at much lower level than before.
Complementary medicine and acute pain Complementary medical modalities have been used successfully for management of pain and injuries for hundreds of years. Many of them have been extensively studied and their effectiveness proven in rigorous trials.
Despite their popularity, however, their primary role is generally seen in management of chronic conditions. This is largely because their main mechanism of action, by which they help to promote recovery, is through stimulating body’s own healing processes and pain control.
In other words, their primary role is to restore the body homeostasis. The subtle changes they produce over time are sufficient to create a noticeable difference when treating chronic pain or injuries.
It is, however, usually not enough to promote lasting pain relief in severe acute pain. But that doesn’t mean these modalities cannot be used successfully even in cases of significantly severe pain.
There are many practitioners who are quite skillful and capable to accomplish “miraculous” results. This author has treated successfully many patients with significant amount of acute pain in his own private practice with acupuncture and herbal medicine.
The problem with using modalities such as acupuncture for treatment of severe acute pain, becomes with the access to these skillful practitioners and the associated cost. In case of acupuncture, it takes years of experience, and additional training in treatment of musculoskeletal injuries to treat patients with severe acute pain, to achieve reliable results.
When seeing an acupuncturist for treatment of chronic conditions, weekly sessions are generally sufficient to achieve great results. This is, however, not true in case of significant acute pain.
To successfully treat an acute pain, the practitioner will need to see the patient generally up to three times a week for the first two weeks and usually will also prescribe an herbal formula. At the average cost of $70 -$100 per office visit, this can easily add up to $300 - $400 a week x 2.
This also does not account for the travel time to and from the office and lost work. Compared to a small co-pay for an office visit with a primary care provider and pain medication if the patient has a medical insurance, this becomes a significant financial burden that majority of patients cannot afford. Just because it is possible, doesn’t therefore mean that it is always feasible and the right thing to do.
Eclectic Approach An eclectic approach to pain management is in this author’s opinion the best. In the eclectic approach, the patient uses combination of several modalities which complement each other to achieve the best result.
Combining one or several complementary modalities such as acupuncture, acupressure, massage, yoga, breathing exercises and meditation along with pain medication, will have much greater effectiveness than using any of them as a standalone modality.
This combined approach takes the best from both worlds so to speak. The complementary medical modalities slowly work on helping the body recover faster, while pain medication helps to control the acute pain and allows the patient to focus on the recovery process.
Getting sufficient amount of sleep, staying physically active and following an anti-inflammatory diet will further maximize the healing. For more details on how to optimize your recovery process follow this link.
To learn more about complementary therapies, visit National Center for Complementary and Integrative Health
Facet Joint Syndrome: A Silent Cause of Chronic Pain
Facet Joint Syndrome
Back pain can be caused by degenerative changes and inflammation in the facet joints which is commonly referred to as a Facet Joint Syndrome. The spine is made up of individual vertebral bodies which are stacked one on top of another. On each side of the vertebral bodies are tiny joints called facet joints. Their primary role is to allow the spine to move and make twisting and bending movements. They also keep the individual vertebras from moving too far forward or twisting without limits. Most facet joint-related pain is seen among individuals over the age of 60 secondary to osteoarthritis. It is, however, not uncommon for younger very active individuals to experience the same pain after engaging for several years in exercises that put lots of stress on the facet joints.
SymptomsWhen the facet joints become inflamed because of injury or arthritis, they will generate pain. Acute presentation of facet joint pain may resemble those caused by a herniated disc and at this stage it may be difficult to differentiate between these two. In most case the individual can pinpoint the area of pain indicating involved facet joint. At time, however, the person may experience diffused poorly localized pain in the lower back, hips, and buttocks on both sides. Most patients presenting with pain due to facet joint inflammation have difficulty bending backward which may help to establish the diagnosis. In some cases, the facet joint pain may project pain down to the legs and mimic the sciatic pain. Unlike sciatica, where the pain may project all the way down to the feet, facet joint pain usually terminates at the level of the knees. Only in rare cases the pain may project all the way down to the feet. This is usually seen when osteophyte is causing pressure on the nerve root.
CausesThe major cause for the development of facet joint syndrome appears to be osteoarthritis of the facet joints. Osteoarthritis is generally a consequence of wear and tear. It is characterized by narrowing of joint spaces, loss of joint cartilage and local joint inflammation. This process is similar to the more familiar knee osteoarthritis which is a well-known cause of knee pain among the elderly population. It has been shown that younger individuals suffering from facet joint syndrome tend to have history of strenuous jobs prior to the age of 20 which puts them at high risk for early osteoarthritis of the facet joints.
Diagnosis & Treatment guidelinesInflammation of the facet joints is generally not well diagnosed by MRI or X-Rays. There is also a poor correlation between the findings on the images, physical exam by the provider and the symptoms that the patient experiences. In most cases injection of an anesthetic medication into the vicinity of the painful facet joint can help to make the diagnosis. If the patient experiences immediate pain relief after the injection, the condition can be diagnosed as facet joint syndrome and steroid injections can then be administered to decrease the local inflammation. The steroid injections are usually administered by pain specialists under fluoroscopy which helps to guide the needle placement. The patient may receive these injections every 3-6 months based on the duration of symptoms relief.
Acupuncture treatment can also be beneficial since needling the musculature in the affected area can improve local blood circulation and decrease the inflammation and muscle tension. Referral to physical therapy to learn appropriate core strengthening and stretching exercise is important in long term management and prevention of further exacerbation.
Avoiding activities that put undue stress on the spine is as important, if not the most important aspect of any long term management of facet joint syndrome. No treatment will be effective if these perpetuating factors are not effectively addressed and appropriate modifications incorporated into daily lifestyle.
Chronic Back Pain: Treatment Options for Chronic Back Pain
Chronic back pain continues to be one of the most common musculoskeletal complains seen in primary care. It is estimated that the incidents of chronic back pain will continue to rise given our increasingly more sedentary lifestyle. While research in the areas of pain management and safer surgical procedures continues, both should be viewed as the last resort.
Self-AcupressureSelf-acupressure can be applied to the specific trigger points in the affected musculature by the patient at home on daily bases. It can be used as a sole treatment for the management of mild to moderate back pain. Self-acupressure can be also used along with any other modality to reinforce the treatment effect and promote faster recovery. More information about acupressure can be found by clicking on the tab on the left-hand side of this page.
Physical Therapy
Physical therapy is frequently used as a part of an overall treatment protocol to treat acute or chronic back pain. The goal of physical therapy is to relieve pain, help the body in the healing process, and restore normal functional pain-free movement. A physical therapist can prescribe specific rehabilitation exercises alone or in combination with dry needling, TENS, heat application, soft tissue release or gentle manipulations. Physical therapy is generally initiated if the injury is not spontaneously recovering with conservative treatments within 2-6 weeks. In case of severe acute back pain, however, a referral to physical therapy can be initiated right away. For more information click on the tab on the left-hand side.
Acupuncture and Dry NeedlingAcupuncture and dry needling are both very safe therapeutic modalities. Dry needling is mostly available to the patients through the department of physical therapy. The carefully selected patients which may benefit from dry needling usually receive a series of dry needling sessions as part of their physical therapy treatment plan. There are some primary care providers who have been trained in dry needling. They may offer this treatment modality to their patients on limited bases given their busy schedule. Acupuncture is available to patients only from licensed acupuncturists or physicians with training in medical acupuncture. For more information about Acupuncture and Dry Needling please click on the tabs on the left-hand side of this page.
Pharmacologic management
Pain medications play an important role in the management of chronic back pain for many patients. Some patients rely on a daily dose of pain medication to control their pain and there is a definite role for pain medication in the management of chronic pain. It is important to point out, however, that the medication should not be relied on as the sole long term strategy to keep chronic pain under control. This passive approach generally leads to further deconditioning, the need for increasing the dosages of medication and inherently to more side effects associated with their daily use. Appropriate use of pain medication can be, however, an integral part of a comprehensive treatment plan when used under the guidance of a qualified health care provider. In general, the pain medication should be used at the minimal effective dose and for the shortest amount of time, unless directed otherwise by the health care provider.
Surgical procedureNo surgical procedure is risks free. Formation of scar tissue and the need for subsequent surgery are known complications. Surgery should be therefore reserved only for rare cases. These generally include instances where all other treatment options have been exhausted. In these cases either the pain cannot be successfully controlled by any other intervention or there is a significant functional deficit that can be improved by the surgical procedure.
The information provided on these pages is not intended to treat or diagnose any condition and should be viewed solely for the purpose of education. By no means is this information replacing evaluation by a qualified health care provider. For detailed Terms and Conditions, as well the use of cookies by this website, please see the sections “Terms and Conditions” and “Privacy.”
For more information on Acupuncture and other complementary therapies visit Alternative, Complementary & Integrative Therapies: Acupuncture/Acupressure
