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what is it?
Backache (including lower back pain and neck pain) is one of the most common symptoms people take to their doctors.
what causes it?
Most back pain is a result of muscle tension. Leading a sedentary life, taking too little exercise, postural imbalances, overstretching or excessive straining, poorly designed furniture and injury are by far the most common triggers, while skeletal abnormalities such as having one leg longer than the other, exaggerated curvation of the spin and overflexible joints can exacerbate tension in the back.
Anxiety and stress causing muscle tension can be another cause.
More rarely back pain can be caused by specific diseases such as ankolosing spondylitis (a type of arthritis), osteoarthritis, osteoporosis, kidney disease and very occasionally advanced cancer.
how complementary therapies may help
Each therapy has been coded from 1 to 5 depending on the amount of scientific evidence there is for its effectiveness. The higher the number the stronger the evidence, so 5 = definitely, 4 = probably, 3 = possibly, 2 = opinion, and 1 = rumour. (There is more detail about these in the 'does it work?' section of 'before you start'.)
Having said this, the codes aren't meant to be cast in stone or to put you off trying a particular therapy or therapies if you feel they might be helpful to you.
Go to therapies for a full description of each individual treatment, plus information on how to find practitioners.
acupuncture
(code 4)
Research shows that treatment can help alleviate pain and often bring long-lasting relief, especially for long-term lower back problems. The practitioner will try to correct underlying imbalances in chi by stimulating various acupoints, depending on the area affected. S/he may teach you how to apply firm pressure to the Bladder points BL31 and BL25 that lie between the vertebrae on the lower back, the BL40 point situated on the knee joint at the front of the leg and the Gall Bladder point 20 found on the hip joint front of the leg to help alleviate low back pain.
chiropractic and osteopathy
(code 4)
The two therapies are among the most widely used for back and neck pain. Research suggests they are probably most effective for acute low back pain — that is pain that comes on suddenly and lasts for a short length of time. The practitioner may massage and stretch the surrounding tissue and manipulate stiffened joints to help realign your body, increase flexibility and alleviate pain.
herbal medicine
(code 4)
A number of herbs show promise in easing musculoskeletal pain caused by osteoarthritis or local injury or strain. Studies show that the South African root Devil's Claw is probably an effective treatment for low back pain caused by a sprain or bruising.
yoga
(code 4)
Some exercise programmes, including yoga, may help people with long-term lower back pain. Most yoga postures help stretch the muscles and ease tension. The corpse position — tadasana — helps released energy to flow freely and helps expel waste products. Leg raises can help strengthen the lumbar muscles giving you a stronger back that is less likely to become troublesome. The child pose — pawan mukt — is another simple relaxation posture that can help ease tension and pain. Shoulder stands can help strengthen the muscles and stretch the upper back. Breathing control exercises — pranayama — help expand the spine and encourage relaxation.
If you have acute backache however you should tell your yoga teacher so s/he can tailor poses to suit your needs.
Alexander technique
(code 3)
Learning the technique can help correct postural imbalances that may be contributing to back and neck pain, help realign the body and ease muscle tension that may be contributing to pain.
massage
(code 3)
Massage helps improve circulation to the muscles and can alleviate tension that may be contributing to backache and neck pain. However benefits may only be short-term unless the underlying cause of pain is tackled. Massage is not recommended for undiagnosed sudden attacks of severe back pain.
relaxation and breathing
(code 3)
Any kind of pain is made worse by tension and backache is no exception. Learning to relax and control your breathing can help ease tension and so ease pain.
Rolfing and hellerwork
(code 2)
Practitioners of these forms of deep massage therapy attribute chronic backache to muscular tension, caused by poor posture and incorrect use of the body. Treatment consists of pressure and stretching to lengthen and relax muscles.
» help and info
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(July 2002)
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