It’s hard to overemphasize the impact of back pain on Americans today. Doctors estimate that 80 percent of us will have back problems at some time in our lives, costing us not only in physical pain and emotional anguish, but also in billions of dollars of medical and other costs. Among Native Americans, however, back problems were relatively rare. This suggests that for everything we do that’s wrong for our backs, they did something right.
The Native Americans were physically active, which means that their back and abdominal muscles were strong. They were rarely overweight and they experienced relatively little day-to-day stress, both of which play a role in keeping the back healthy. Even when they did get back pain, they knew exactly how to ensure that it didn’t get worse. You may want to try a few of their secrets.
Heat it up. As devotees of the sweat lodge, Native Americans regularly exposed their backs to moist heat. Moist heat warms muscles so they stay loose and limber. It also increases circulation, which can flush pain-causing metabolic by-products from the lower back. Most Americans don’t have sweat lodges, of course, but what we do have is even better because it’s more convenient: a hot bath. Soaking in hot water at home or luxuriating in a whirlpool bath at the health club will quickly reduce back pain—and, more importantly, keep the muscles limber so there’s less risk of back injuries later on.
Get a massage. Rubbing the muscles does more than loosen them up. It also may flush out pain-causing toxins such as lactic acid, which often contribute to back pain. According to historian Virgil J. Vogel, among the Cherokee, “The medicine man first warmed his hands over live coals, then rubbed the affected part in a circular motion with the right hand, most of the pressure being applied with the palm.”
We can take advantage of the same technique today. Massage therapists are trained to understand how the muscles work and how to apply the appropriate pressure to relieve different kinds of pain. You can find a certified massage therapist by looking in the phone book—or ask your doctor for a recommendation.
Drink peppermint tea. Peppermint contains a compound called menthol, which has analgesic and muscle-relaxing properties. The easiest way to take peppermint is as a tea, which you can drink as often as needed to relieve pain.
Make a peppermint rub. Native Americans often rubbed sore muscles with a liniment made from peppermint. The menthol in the peppermint created a sensation of warmth that penetrated deep into the muscles. To make an herbal rub, loosely fill a jar with fresh peppermint leaves, add enough vegetable or mineral oil to cover the leaves, cap the jar, and store it in a cool, dark place, shaking it several times a day. After 10 days, strain off the oil and store it in a dark bottle. When back pain strikes, rub the oil thoroughly into the muscle for quick relief.
Or try sage. Like peppermint, sage can also be applied to the skin to help relieve back pain. To make a sage rub, mix a few drops of sage oil, available in health food stores and herb shops, with a couple tablespoons of vegetable oil. Dip your fingers in the oil and apply it to your back as often as needed.
Put willow to work. A popular pain-killer among Native Americans, willow works just as well as aspirin, but is somewhat gentler on the stomach, especially if you make a tea that also includes licorice root.
Stay as active as you can. Experts estimate that about 90 percent of back pain incidents could be avoided if we made a point of doing what the Native Americans did every day: exercise. Exercise strengthens the muscles in the back and abdomen, which in turn reduces the amount of daily pressure on the spine.
Exercise doesn’t have to be formal or even especially rigorous to be beneficial. Walking is great exercise for preventing back pain. So is gardening. Trudging up and down stairs. Doing housework. As long as you’re physically active, you’ll naturally strengthen the muscles that are essential for protecting the back.
Here are a few additional tips for relieving and preventing back pain:
• Sitting is hard on the back, so it’s important to get up and move around, even if it’s just for a few minutes once an hour.
• If you spend a lot of time sitting, take the time to find a high-quality chair with good lumbar (lower back) support.
• Keep your back straight as much as possible. Even if you’re merely picking up a sock from the floor, bend your knees rather than your back.
• When lifting, try to keep your back and legs in alignment. Twisting the torso when lifting is very hard on the back.
• Sleeping on a firm mattress provides additional support for the lower back, which can help prevent problems later on.
This Relieving and Preventing Back Pain article is taken from :
Healing Secrets of the Native Americans - Porter Shimer
