Blog article

Osteo arthritis (OA) is a degenerative disease of the cartilage surrounding bone and the subsequent breakdown of the bone surrounding the cartilage. This wear and tear is the most common musculo-skeletal disorder in Australia. 1 in 11 people are diagnosed with osteo-arthritis(OA) and of these 3 in 5 are women! 

Treatment

General

Pharmaceuticals are limited to anaelgesics such as aspirin, codeine, paracetamol and much stronger opiates and anti inflammatories such as neurofen and Celebrex. However, these have little effect on curbing the progression of OA or restoring joint cartilage.

Natural compounds such as a range of herbs and nutritional products, help to decrease pain, inflammation and stiffness but also support regeneration of tissue. Part 1 of these articles discusses lifestyle and treatments which can be done at home. Part 2 discusses the use of herbs, supplements and massage.

PART 1

Diagnosis

a) Symptoms

The joint pain can be worse doing lots of activity, from sitting too long and then standing, or increasing your range of motion in a hip or knee say. 

b) X -ray or MRI

As you may know results from these do not always correlate with your pain. So two people can have the same degeneration and one person will have lots of pain and the other none or hardly any pain! 

c) Blood tests

Blood tests for CPR or ESR levels can rule out any other auto immune dioseases that could be causing your pain.

So, if you do not want to use pharmaceutical pain killers or anti inflammatories what alternatives do you have?

Lets start with lifestyle tips and home remedies first.

1. Exercise

This can loosen tight muscles and release endorphins, the brain's natural pain relievers. Strength training with weights, or stair climbing and stretching to help keep your muscles flexible and strong. Even doing a circuit in your suburb if they have such a free facility. Using Pilates, an exercise physiologist or a personal trainer can help give you a specific programme.

2. Weight management

Carrying excess weight can put a huge strain on knees and lower backs in particular. Looking at diet, alcohol consumption and the amount of exercise we do can all help. Or getting professional help.

3. Improving posture

Poor posture can result in lower back pain. Doing yoga, Pilates, Tai Chi, walking, swimming and running are all ways of improving health and strengthening muscles. 

Consider posture when sitting, standing or walking. Lift the head and pull the shoulders down into their pockets rather than slouching. And contracting the stomach muscles as you do so. 

Avoid repetitive postures  such as lifting heavy objects or sitting for too long. 

Standing 

Distribute your weight evenly on both legs and keep your body upright rather than slumping or curving your lower back too much. 

4. Hot packs and cold packs

Cold packs - Use when you have an acute attack of pain in the back. Wrap it in a towel so you do not burn the skin and apply for up to 20 mins. If you do not have a cold pack use a pack of frozen vegetables instead. This can reduce inflammation and  numb the pain.

A  hot pack again wrapped in a towel can soothe an achy back and increase blood flow to the area. If you do not have a hot pack

a hot water bottle will do covered in a towel.

5. Applying a pain relief cream

Voltarin cream is good . Arnica is a homeopathic remedy that is excellent in treating bruising and inflammation and muscle pain. It helps relieve chronic arthritis when combined with massage and acupuncture.

6. Proper footwear

Wearing badly fitting shoes or high heeled shoes for long periods may result in lower back pain. strain the feet and lower back. Wearing very flat shoes can also strain the feet and back. Switching to comfortable shoes or visiting a podiatrist who may subscribe orthotics will give your feet and ultimately your back the support they need.

7. Your work station position

Ensure your computer screen is at eye level, your arms and legs are at right angles to your body and your chair has good back support. 

If you are doing any heavy lifting for your job you should squat and use your thighs and not your back. Or ask for help. 

8. Are you getting enough sleep?

7-9 hours of sleep per night is recommended for adults. Lack of sleep may affect how much pain you can tolerate. 

Proper comfort and back alignment are essential to sleep quality and avoiding backpain in the morning. To help this a supportive neck pilllow is important whilst a pillow in between the knees when side sleeping can keep the spine aligned, as can a pillow under the knees if you are reading in bed or sleeping supine/face up. This helps to flatten the spine. And a mattress of the correct firmness is important too. If too hard a mattress topper can help.

9. Dietary changes

A 2020 study found that people with chronic spinal pain had a diet low in whole grains, dairy and fruit . 

High sugar intake is also associated with spinal pain. So, it is suggested we eat an anti inflammatory diet. So what is this you may ask? One high in:

• fruit and vegetables, including leafy green vegetables
• wholegrains e.g. coarse grained oats, barley grains
• Fibre - found in canned beans, celery
• yoghurt
• turmeric and ginger
• green tea
• Black pepper
• Fish and chicken
• Tofu, hummus

Foods that make inflammation worse include:

• Highly refined flour and gluten
• red meat
• dairy products
• Trans and saturated fats
• Processed foods such as salami, Cabanossi, sweets, packaged foods

10. Manage stress

Moderate to high levels of stress may be linked to lower back pain. You can try:

a) Mindfulness meditation

b) Deep breathing

c) Progressive muscle relaxation

There are many smartphone apps available to guide you through relaxation techniques.

I hope this has given you some more ideas to help manage your back pain.  Massage can help in the area of pain, decreasing stress and I can suggest stretch and strengthening exercises. Part 2 will be about herbs and supplements that can reduce the pain of osteo arthritis.

Join the discussion