ALL YOU NEED

TO KNOW
TO REDUCE
YOUR BACK
AND NECK PAIN
WHAT IS
BACK & NECK PAIN?
Pain has the ability to present itself in many ways as
a result of several causes and occurring in various
degrees. The most troublesome areas tend to be in
our back and neck. This is simply because every time
you move, you bend your spine, squeezing and
compressing the discs between the spine. Sometimes
too much spinal pressure on a disc can cause it to
bulge out and press on a nerve, causing the nerve to
inflame and signal persistent pain. Our bodies have
more than 50 nerves off the spinal cord, so ensuring
we are knowledgeable about how to prevent pain from
occurring is essential.
BACK PAIN
Back pain presents itself in a range of conditions related
to the bones, joints, connective tissue, muscles and nerves
of the back. These conditions can affect the neck (cervical
spine), upper back (thoracic spine) and lower back (lumbar
spine) as well as the sacrum and tailbone (coccyx).

Back problems can include:

• Pain in the lower, middle and upper back caused by a range of injuries
and conditions.
• Pain including tingling, numbness and weakness in the legs starting from
the lower back.
• Narrowing in the canal of the spine through which the spinal cord passes.
• Spine degeneration caused by wear and tear on the joints.
• Pressure on a segment of the spinal nerve attached to the spinal cord.

NECK PAIN
While the duration of symptoms varies from person to
person, it is not uncommon for neck pain to be persistent.
The pain intensity can range from mild to severe.
Your neck is a complex structure; its main job is to support
the weight of your head, weighing on average 5 kilograms.
Your neck is made up of seven interlocking cervical
vertebrae - C1 - C7. Between each vertebra in your neck
(spine) are cervical discs; these discs are like shock
absorbers for your spine, allowing the movement and
flexibility. Facet joints join your neck and spine and a mesh
of connective tissue, called ligaments, holds the spine
together.
With so many complex layers of muscle in your neck,
providing structural support and movement, you can
understand why your neck can cause you pain and
discomfort.
WHO SUFFERS
FROM BACK & NECK PAIN?
About 3 million Australians (13.6% of the total population)
have back problems, based on self-reported data from the
2011-12 National Health Survey (NHS). This includes 2.8
million with back pain and disc disorders (12.4%), and an
additional 0.2 million with sciatica and curvature of the spine
(1.1%). It is estimated that 70-90% of people suffer from
lower back pain in some form at some point in their lives.

WHY DOES BACK & NECK PAIN OCCUR?

• Posture and extensive sitting or standing.
• Heavy lifting and injury.
• Pregnancy and menstrual pain.
• Constipation, irritable bowel and endometriosis.
• Insufficient flexibility & muscle strains.
• Dysfunction in the thorax, lower limbs & pelvis.
• Disc disease, fracture, tumour and infection.
• Osteoporosis & genetic conditions such as scoliosis.
• Whip lash – commonly by a car accidents.
• Cervical osteoarthritis and bone spurs – caused by normal
ageing & wear and tear on the neck’s discs.
• Cervical spinal canal stenosis – degenerative narrowing of
the canal.

Lifestyle factors contribute to several back and neck issues;

these factors include:
• Lack of exercise
• Being overweight or obese
• Stress
• Smoking
• Occupational/workplace strains
WHAT DOES AN OESTEOPATH
ACTUALLY DO?
Essentially, Osteopaths are like a mechanic for your
body. An osteopath will help identify the cause of your
pain or injury and develop a safe and effective course
of action so you can make the most of your life.

Most people, regardless of age or gender, will suffer

from back or neck pain, headaches, sport injuries,
stiffness or other physical pain at some time.
Osteopathic treatment is diverse and suitable for all
ages, from small babies to the elderly. Osteopaths
use a gentle approach incorporating such techniques
as soft tissue massage, stretching, manipulation and
exercises.

Osteopathy can also incorporate trigger point dry

needling in treatments, which is the use of small
filament type needles (similar to acupuncture) to
reduce tight muscles with the goal of permanently
reducing muscle pain and dysfunction. Osteopaths
regularly offer personalised advice on stretching and
strengthening exercises for injury rehabilitation and
prevention, posture, diet, ergonomic advice and stress
management.
THE FACTS

The latest medical research suggests that up to 80%

of Australians will experience back pain at some point
in their lives and 10% will experience significant
disability as a result.

$1.2 billion or 1.8% of selected disease allocated

health-care expenditure, was attributed to back
problems using the latest available data (2008-2009).

According to PHIAC, the number of people choosing to

visit an osteopath has increased by 48% over the last
two years (June 2012). As a comparison, other manual
practitioners such as chiropractic and physiotherapy
increased by only 7% and 11% respectively during this
time period. The rate of popularity and growth is a
credit to all dedicated osteopaths with ideals in
advancing quality of patient care and professionalism.

The Australian Institute of Health and Welfare states that

many back problems commence in the 15-34 age group.
People with back problems were two and a half times as
likely to have disorders such as depression. This is a
really serious problem – estimated to force 280,000
Australians into early retirement annually and costing
the economy $12 billion.
 Osteopathy The statistics become more
interesting the further you look
Chiropractic
into them over a longer period of
Physiotherapy time. Osteopathic treatments have
increased 270% since 2005 further
50% attributing to its rapidly growing
popularity.
40%
Compare this to other health
30% professions and you can see the
difference is quite significant.
20%
10%

Q1 2010Q 1 2011 Q1 2012

Osteopathy in Australia has grown 48% in

the last 2 years (Source: PHIAC June 2012)
80% of people will have neck and
back pain in their lifetime, (50%)
before the age of 20. 2 out of every
3 people will eventually suffer
Osteopathy ongoing neck and back pain.
Natural Therapies
The 3 types of neck and back pain
Physiotherapy, Chiropractic,
Acupuncture, Podiatry, sufferers:
OccupationalTherapy
- 33% of people will have either no
Dental
pain, or only 1 or 2 episode of pain
300% during their lifetime, and are other-
270%
wise pain free, lucky them!
- the next 33% of people will have
200% ongoing pain, they will experience at
least 1 episode of pain every year.
116,8% - The final 33% of people experience
100% almost constant neck and or back
pain on an ongoing basis, they are
suffering this very minute.
2006 2007 2008 2009 2010 2011
Neck pain is a common problem in
Australia and according to the
National Health and Medical
Osteopathy has grown 270% in the past Research Council of Australia,
‘Statistics show that around 10–15%
7 years (Source: PHIAC)
of the population has neck pain at
any given time.’
PREVENTION
The best way to avoid back and neck pain is to prevent it. The
following are important preventative methods to consider:

Seek Osteopath advice regularly - prevention is better than cure!

Keep mobile & exercise daily.
During repetitive tasks or heavy labour, make sure to vary your
rhythm, take regular breaks, and have a stretch.
Lift and carry safely - squat down, hold the object as close to your
body as practical and lift by using your legs, keeping your back
straight.
Maintain good posture - sit upright with a cushion behind you to
support your lower back. Keep your shoulders slightly back and
head centred.
Keep well hydrated (drinking at least 8 glasses of water daily) to
keep your spine more mobile.
Eat sufficient protein to help repair tissue.
Have regular Osteopathy care during pregnancy & while
breastfeeding
Ensure you do not carry a heavy bag on one shoulder or spend too
much time in front of a PC or TV.
Maintain a healthy diet eating 2 serves of fruit and 5 serves of
vegetables. Avoid alcohol and cigarettes.
Maintain a healthy body weight - being overweight or obese puts
extra strain on your back.
Ensure you have a supportive mattress - surfaces that are too soft
or too hard can aggravate a sore back.
PAIN PREVENTING POWER TIP:
Pelvic Power Tilt
This simple move stops pain before it
starts, by taking a whole-body approach.
When one part of your body hurts, the rest
of it compensates by taking on additional
muscular stress and strain, leading to even
more pain and creating a vicious cycle. The
pelvic power tilt stabiliSes and strengthens
your whole body by targeting your core.
Simply lie on your back with your knees
bent and your feet flat on the floor. Pull
your belly button in toward your spine and
hollow it out. Then lift your pelvis slightly
off the floor – only an inch – then slowly
lower back down, repeating 20 times. This
easy move can be done anytime, anywhere
around the house. Do it 2 to 3 times a week
to protect your entire body from pain.
TREATMENT
The first step to treating and managing neck or back pain is to rule out the
possibility of any medical problem, such as infection or fracture (although
these are rarely the cause). Your doctor may be able to determine the cause
of your neck or back pain from your history and physical examination, but
sometimes tests such as X-rays, MRI scans and CT scans are required to
find the exact cause of your symptoms. These scans can assess the spine
and be used to show disc problems, spinal cord problems or compression of
your nerve roots.
Once serious medical conditions are ruled out, it is important to manage your
neck or back pain in a conservative way. This is where your Osteopath comes
in. Osteopaths are fully qualified and registered health professionals who are
highly trained to diagnose and/or treat conditions of the neuromuscular
skeletal system.
In the first couple of weeks after your onset of an episode of neck or back
pain, a treatment plan will focus on reducing pain and maintaining
movement.

Treatment options include:

• Manual therapy – such as spinal adjustments, manipulation,
traction or other manual therapies to help relieve pain and
correct your condition.
• Heat and cold therapy – hot and cold packs applied to the
area of pain may be helpful in relieving pain temporarily.
• Relative rest – this may mean temporarily reducing activity
such as sport and heavy lifting.
• Exercise – an individual exercise program will be devised
for you. Your exercise may include stretching, mobility and
strengthening exercises targeting the muscles stabilising
and supporting your back.

90/90 POSITION
If in severe pain, this position can relieve symptoms. Lie on
your back on the floor with your knees bent to 90 degrees
for 10 minutes at a time.
A LITTLE LESS
CONVENTIONAL
When common non-surgical treatments
like non-steroidal anti-inflammatory drugs
(NSAIDs), chiropractic care, neck exercises,
or even surgery haven’t provided effective
relief of neck pain, patients often get creative
and identify simple yet unique techniques
they do on their own.
Take a swim
Swimming has therapeutic effects on back
and neck pain, reducing inflammation,
providing quick pain relief, and allowing for
unrestricted movements.
Use a water pillow
A water pillow has rejuvenating effects
allowing you to dictate the firmness of your
pillow. Specifically, more water equals a
firmer pillow; less water provides a softer
pillow.
Consider melatonin sleeping aids
Even the greatest pillow may not help when
neck pain interferes with sleeping. Various
supplements that stimulate the hormone
melatonin (which is highest prior to bedtime)
have helped forum members overcome
insomnia. The supplement allows them to
get some much-needed quality restorative
sleep, which encourages the healing
process. Of course, when considering
supplements, it’s important to do your own
research and speak with a trusted medical
professional about the benefits and risks
involved.
PAIN RESET:
Positional Release Therapy
Before you endure another day
with spasms or sore muscles,
shut down your pain in 90
seconds or less with positional
release therapy. This technique
is strong enough to get rid of your
pain, but gentle enough to be
used in any age group, and only
needs to be done once a week.
It’s a low-risk way to reset the
body by positioning the body in
a strain-counter strain method,
alleviating any type of pain from
your neck, elbow, leg, arthritis
pain, or even menstrual cramps.
Find the tender point that hurts
the most. Then, take a pencil and
use the eraser end to press down
on the tender point for about
90 seconds. As you press down,
rotate the eraser to work out the
muscle while simultaneously
relaxing the area by taking deep
breaths. Positional release
therapy breaks the pattern of
pain in the muscle, melting
away tightness. When you hold
the eraser down on the spot, it
signals your nerves to relax that
spasm of pain, providing the
instant relief your body needs.
As you work on reducing and
managing your pain, take the
opportunity to strengthen your
body. By changing the structures
of the body, you can minimise
pain. You can achieve this
through the pelvic power tilt,
yoga practice, or other
core-strengthening exercises to
will help you lead the pain-free
lifestyle you deserve.
DIET – NATURALLY ALLEVIATING PAIN
VITAMINS & MINERALS
Vitamin B12
A vitamin B12 supplement boost helps to ease your back pain by
encouraging your body to thicken its protective coating around your nerves,
so they don’t short circuit and cause pain. Take just 1 to 2 mg daily.

Magnesium
Many cases of neck pain are the result of muscle strains or sprains.
Magnesium is an essential mineral that helps contract and relax muscles,
and a supplement may help you avoid neck muscle pain. Magnesium is
found in certain fruits, vegetables, nuts, peas, beans, soy products and whole
grains. You can also absorb magnesium by soaking in an epsom salt bath.

Calcium
Calcium deficiency can cause the bones to weaken and become brittle,
which also includes the spine. Hence, increasing the intake of calcium can
help strengthen all the bones, including the spine, which reduces back pain
problems.

Vitamin D
Studies indicate that the deficiency of Vitamin D leads to idiopathic chronic
pain in the lower back. Hence, many people who are suffering from chronic
back pain problems are advised to take Vitamin D supplements.

TOPICAL HERBS
Menthol
When applied on skin will selectively stimulate nerve endings which are
sensitive to cold, thus inducing the cooling sensation. It additionally produces
a localised analgesic or pain relieving effect.

Wintergreen
One of the naturally fragrant herbs for pain, often used as an oil providing a
compound called Methyl Salicylate. It is a natural chemical with the same
properties of aspirin - reducing inflammation related pain as well as dilating
blood vessels and improving circulation.
Turmeric
This Ayurvedic herb has been used traditionally for the treatment of
traumatic injury, and to reduce swelling and pain in arthritic conditions.
Add dried turmeric into foods regularly- into curries, stir fry’s, rice, salad
dressings or into meat marinades.

Camphor
Distilled from camphor wood, it is often used with other herbs for pain and
has a very fragrant, aromatic property that is quite penetrating when used for
topical pain relief. It has a warming sensation, alleviating pain and decreasing
swelling and inflammation, improves blood circulation and is commonly used
for contusions, bruises, muscle strain, joint sprain and traumatic injuries.

Capsaicin
Extracted from red chilli peppers, Capsaicin is actually an irritant to humans,
producing a burning sensation in any tissue it touches. Capsaicin works by
depleting or interfering with substance P, a chemical involved in transmitting
pain impulses to the brain. Capsaicin is commonly available as a cream,
ointment, stick, pad, gel, liquid, or lotion.

Boswellia Extract
Boswellia, also known as Indian frankincense, is an herbal extract that
alleviates joint pain by reducing cartilage damage. Ensure you purchase
boswellia extract with a concentration of at least 40% to experience the most
benefits. Take at least 300mg daily to reduce joint pain and increase mobility.

PLANTS & FLOWERS

Powdered Ginger
The oils contained in ginger reduce inflammation at the site of the joint. Take
a half-teaspoon a few times a day for 7 days by adding the powdered ginger to
hot water or any other beverage. You can also take a ginger tablet or capsule
in doses of 1 to 4 grams every day either all at once or divided into smaller
doses.

Arnica Gel
Made from a type of flower, Arnica Gel has been found to reduce stiffness and
pain as effectively as ibuprofen gel with fewer side effects. You can even use
arnica gel to treat arthritis pain!
FOOD AND BEVERAGES
Omega 3 essential fatty acids
From fish oil containing EPA and DHA, may reduce acute and chronic pain
and inflammation. Supplementation will give you much higher dosages that
you can get from eating fish. The best fish includes trout, tuna, salmon,
sardines, mackerel and any other oily fish. Other good sources include nuts
(walnuts, cashews, almonds, macademias, brazil nuts), seeds (sunflower
seeds, chia seeds, flaxseeds, sesame seeds) and avocado.

Dark leafy greens

Greens such as spinach and kale are high in antioxidants and nutrients that
fight oxidative stress. According to Arthritis Today, eating greens can also
help prevent the painful condition, osteoporosis. This is because greens
create a state of alkalinity in your body, which helps to balance out acidity
without demineralising your bones, and helps your body maintain these
minerals.

Sea Vegetables
Sea vegetables like kelp and dulse contain fucoidans – polysaccharides that
studies have shown to reduce pain. Sea veggies are also great for providing
lots of trace minerals, as well as B vitamins and iron.

Acai
These delicious berries are high in antioxidants and omega-3 fatty acids,
both of which are powerful pain fighters.

Cherries
Studies have shown that tart cherry juice is high in anti-oxidants and may
relieve the pain of osteoarthritis.
AVOID
ACID FORMING FOOD AND BEVERAGES
When we consume foods they form a reaction in our body that is either acid
forming or alkaline forming. The ideal PH balance for our bodies is on the
alkaline side of the scale. Too much acid forming foods will lead to
numerous illnesses and diseases. Not much survives in an acidic
environment.
Sugar, white flour and caffeine are very acid forming. Most fruits and all
vegetables are alkaline forming. To keep it simple, fresh is best. Eat a diet
that consists of a lot of fresh, organic fruit and vegetables and limit the
amount of processed foods you eat.

INFLAMMATORY FOOD AND BEVERAGES

High sugar foods
Minimise foods such as white bread, pasta and processed cereals. These
contain a lot of sugar. Stick with wholegrains like oats, brown rice and
quinoa.

Processed foods
These contain artificial colours, flavours and preservatives. All of these are
chemical compounds are made in a laboratory and are toxic to our body.

Trans fats
Foods containing trans fats such as margarine and many processed foods

Red meat
Meat is high in purines. When you ingest dietary purines, your body breaks
them down into uric acid, which can cause the excruciatingly painful
condition, gout. Likewise, meat is also high in fats containing arachindonic
acid, which can cause inflammation and pain. Limit to 1 serving maximum
a week and replace with fish, chicken or vegetarian proteins like chickpeas,
lentils or tofu.

Caffeine
Caffeine stresses out the adrenal glands, which sit atop each kidney on the
posterior side of the body which is right in the area of the lower back.
Caffeine stimulates your adrenal glands giving you the intended energy
boost. While this little boost is not a problem for most people, it can rapidly
lead to weakened adrenals over time when this hit of adrenaline is sought
day in and day out or even several times a day.

Dairy
Milk contains lactose, a sugar that is very difficult for the human body to
digest. For people with lactose intolerance, consumption of dairy products
can bring about gastrointestinal pain or discomfort. Milk products can also
contribute to inflammatory pain because milk contains high levels of the
protein casein - which many people have difficulty processing.

Gluten
A recent study showed that many people had a sensitivity to gluten in which
the body saw gluten as a foreign pathogen and released inflammation to
fight it. An inflammatory response can be very painful, and if you are gluten
intolerant but ingest gluten on a regular basis, you may have chronic
inflammation causing widespread pain. Gluten is a sticky protein found in
wheat, rye, barley, and some processed oats. It is also in many processed
foods.
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