Physical activity. Exercise helps build strong, flexible muscles that will be less prone to injury. It can also help the healing process for an aching back, prevent problems in the future, and improve function. Work with your doctor to develop an exercise program, or seek a referral to another health professional who can. A good program typically includes the three major forms of exercise: aerobic activity, strength training, and flexibility exercises.

To avoid unwanted weight gain, consuming inflammatory ingredients or complications due to nutrient deficiencies, reduce or eliminate the following foods: added sugar, sweetened beverages or snacks, refined vegetable oils, refined grain products, too much alcohol and tobacco products (smoking impairs blood flow and adds to nutrient deprivation to spinal tissues).


Menthol, Levomenthol, Eucalyptus, Camphor and Oil of Wintergreen are often added to topical joint treatments. These essential oils are absorbed into the skin and stimulate skin receptors to produce either a warm sensation or a cooling sensation as they numb the pain. They work by overwhelming nerve endings with these sensations so pain messages do not get passed on. This is known as a counter-irritant effect. Wintergreen is also a rich source of methyl salicylate, a natural anti-inflammatory painkiller related to aspirin. These essential oil creams and gels tend to have names such as Deep Heat or Deep Freeze to describe how they feel during use.
“For years I have suffered with sciatica pain going down my right side. It is so painful that even sitting hurts. Nothing has ever worked well. I tried your patches by putting 3 discs on the painful area. For 3 days, I was pain free. As you suggested, I replaced the patches with new ones after 3 days and it no longer hurts. I also used it on my shoulder after a fall. It works! Thank you for helping me find relief.” – Norma M.
Topical glucosamine cream and gel can significantly reduce the pain of knee osteoarthritis within 4 weeks. One study involving a glucosamine cream found that 100% of those with arthritis of the shoulder gained benefit. Of those with arthritis of the ankle, wrist or elbow, glucosamine cream reduced pain in 75% of people, and it worked in 58% of those with knee osteoarthritis.
When you have back pain, the best thing to do is rest until the pain subsides, right? Not necessarily. Too much rest can worsen certain types of back pain and decrease muscle strength — and strengthening and stretching the muscles may actually reduce or eliminate many types of back pain. Instead, start with gentle stretches and experiment to see how you can get moving without pain. Try going out for a slow, easy walk, and pick up the pace when you can. Remember, it's best to discuss your current fitness routine and any changes to it with your doctor to avoid aggravating your condition.

This Biofreeze brand gel comes in a small tube of 4 oz, perfect for bringing to work in a small purse or bag. The small tube contains a gel substance that provides a cooling effect to fight aching pain. The popular gel is an excellent choice for those with joint or muscle pain and is the perfect addition to a physiotherapists toolbox. It can be used topically on areas of the body and is easy to apply. It's also inexpensive compared to some other gel formulations on the market. The product has been around for 25 years and is not tested on animals.


Zeng C, Wei J, Persson MS, et al. Relative efficacy and safety of topical non-steroidal anti-inflammatory drugs for osteoarthritis: a systematic review and network meta-analysis of randomised controlled trials and observational studies. Br J Sports Med. 2018 Feb. PubMed #29436380. “Topical NSAIDs were effective and safe for OA. Diclofenac patches may be the most effective topical NSAID for pain relief. No serious gastrointestinal and renal AEs were observed in trials or the general population.” BACK TO TEXT
Release your inner endorphins. Endorphins are the natural pain relievers produced by your body. They work by binding to the opioid receptors in your brain to block the perception of pain, similar to opioid pain medications, such as oxycodone or morphine. Spurring increased production of these natural hormones can substantially help reduce your pain, as well as produce profound feelings of pleasure and satisfaction.1
Presently, you would find different types of anti-inflammatory creams available on the market and every brand is unique in its own way. Once you use the different varieties you would understand the advantages that some of these creams have over other oral medications meant for pain relief. These creams would enable you to minimize inflammations underlying muscles and joints as well as the inflammations of the skin. Outlined below are a few examples of good quality anti-inflammatory creams that you could choose from to help you effectively deal with inflammations and pain. Ensure that you take your time to select what would best serve your needs.
A physical therapist will teach you stretches to manage your back pain, as well as exercises to correct any imbalances that might have brought on pain in the first place. Depending on the causes and severity of your back pain, your PT may also employ other treatment techniques, such as ultrasound, electrical stimulation, and active release therapy.

"I don't use topical pain relievers often, but when I do I use a product called Biofreeze ($15; performancehealth.com). It's a menthol-based gel that soothes local aches and pains in much the same way that ice therapy works but with less skin irritation, and the ability to be mobile once it's applied. It's also the product physical therapists and massage therapists choose." — Yusuf Jeffers, Tone House coach


Nonsteroidal anti-inflammatory medications are one of the most commonly used types of medications for musculoskeletal conditions. NSAIDs can be effective for a wide variety of orthopedic conditions from arthritis, tendinitis, or other inflammatory conditions. Determining the best NSAID for your condition may depend on a number of different factors, and what works well for one individual may not be the best medication for another. There are possible side effects of different NSAID medications the patient should be aware of, and you should discuss with your physician if taking these medications for more than a short period of time.
A lot of people who read this are going to want to try it on their low back pain, neck pain, and/or other kinds of muscle pain. Will it work? The only honest answer is, “Who knows?” I have no clinical experience with this yet, and certainly it’s unstudied. It might be worth trying, in moderation, with the full awareness that there’s every possibility that it could be a waste of time and money.
Nearly everyone suffers from some type of back pain at some point in their lives. But no matter when it appears or what may have caused it, back pain can be a real, well … pain to deal with. The good news? There are several simple things you can do to ease pain and keep your back in good condition. The following tips can help you get on the way toward feeling better.
For arthritis relief, it is important to have proteolytic activity on the systemic level. Known as protease, this category of enzymes acts as a catalyst in the breakdown of proteins into peptides or amino acids. This helps control both systemic inflammation and inflammation resulting from soft tissue injuries, like those associated with both rheumatoid and osteoarthritis. Proteolytic enzymes also provide essential antioxidant and cardiovascular support. I will discuss two of the more potent ones here:
A physical therapist will teach you stretches to manage your back pain, as well as exercises to correct any imbalances that might have brought on pain in the first place. Depending on the causes and severity of your back pain, your PT may also employ other treatment techniques, such as ultrasound, electrical stimulation, and active release therapy.
While garlic in its raw form may be unappetizing, garlic can be eaten in many ways. To work it into a diet regularly, add roasted garlic to meat and vegetable dishes. Peeling and chopping raw garlic might not seem like a fun task, but you can get an equal amount of flavor and benefit from it if you peel and quarter. Eating roasted garlic pieces when they’re soft and roasted can be as tasty as any other roasted vegetable, and can produce some potent anti-inflammatory responses within the body. Try to work garlic in daily for maximum effects.
However, it probably does not work well for deeper tissues in most cases. For instance, there’s evidence that it doesn’t work at all for the muscle soreness that follows unfamiliar exercise intensity,7 probably because it can’t be absorbed far enough into thick muscle tissue — but oral NSAIDs do have a modest effect on that kind of pain89 (one of the only things that does).
A study involving 172 people with osteoarthritis of the knee compared the use of a arnica gel with a prescribed, nonsteroidal anti-iflammatory gel (the NSAID piroxicam) with 1g of gel applied three times a day for 4 weeks. The results showed a pain reduction of 16.5 in the arnica gel group versus only 8.1 in the NSAID gel group and the researchers concluded that the Arnica gel was at least as effective and as well tolerated as the NSAID gel. A similar trial involving over 200 people with osteoarthritis of the hands showed that arnica gel was just as effective as an NSAID (ibuprofen) gel in reducing pain and improving hand function.
The InstaNatural™ pain relief gel is ohhh soo cooling for your sore aching back, chest, neck, elbows, arm muscles, knees, and arthritic conditions. Arthritis makes your bones ache and skin tender at that area. This will relax you and make you feel more comfortable. Arthritis stiffness is indeed very painful, especially in the fingers. This might provide relief to rheumatoid arthritis sufferers too, a more significant and painful condition. It performs well for tendonitis, carpal tunnel syndrome, sciatica, tennis elbow, golfer’s elbow, plantar fasciitis, fibromyalgia, and more aches and pains. The 2-ounce jar of gel will not stain your skin or clothes.
Back pain is a health concern for most people in the United States at some point in their lives and one of the most common reasons people miss work or visit the doctor. More than 80 percent of Americans will experience low back pain, and this health problem costs the United States over $100 billion each year, most of which is a result of lost wages. 
The good news is that myofascial release is also something we can do for ourselves! A recent study showed that a regular program of self-myofascial release lowered pain intensity and lessened stiffness. To start, you can simply lie on the floor and place a small, soft ball (around the size and density of a large orange) under any tight and painful muscle areas. Then allow your body to sink onto and around the ball for a few minutes to provide the right amount of sustained pressure to allow the fascia to release. Learn how to self-myofascial release with this Myofascial Self Care Video Course that was developed by a pair of myofascial release therapists, and is is a great way to do MFR treatment at home.

I purchased this because it was less expensive than Penetrex and I'd thought I'd try it out.. Unfortunately, compared to Penetrex, at least for me, I do not feel that it is worth the savings. I'm using it for Plantar Fasciitis and Osteoarthritis in my knees. Although it does provide some pain relief, the duration is limited to a couple hours, whereas Penetrex lasts for up to half a day. However, SynthaFlex does offer a little more relief, albeit very temporarily, for my Osteoarthritis than Penetrex does. It is not nearly as effective for my Plantar Fasciitis pain. Ultimately, if I have to apply it many times throughout the day, it is not cost effective in comparison.
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