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If you suffer from back pain, you’re not alone: More than 26 million Americans aged 20 to 64 experience chronic back pain, according to the National Centers for Health Statistics. While ibuprofen and rest offer some help, natural treatments may provide lasting relief from back pain. These three alternative therapies improve your quality of life.

Chiropractic Care

Chiropractic care can alleviate your back pain as much as, if not more than, physical therapy, according to experts at the Duke University Medical Center. During an initial visit, a chiropractor will evaluate your spine and back muscles, make a diagnosis, and lay out a plan of care.

Treatments adjust your entire spine, realigning the spine to reduce inflammation, restore spinal length, and free trapped nerves.

Over the course of several visits, a chiropractor will make a series of spinal alignments using a combination of tools, props, and hands-on work. Many chiropractors will also suggest strengthening exercises that will help you return to full health.


Back pain is among the top reasons that people seek acupuncture, and there is hard evidence that this ancient Chinese medicine is effective at mitigating chronic back pain.

On a first visit, an acupuncturist will talk with you about your medical history, current complaints, lifestyle, and diet. Using principles of Traditional Chinese Medicine, the acupuncturist will then stick very thin, fine needles into so-called trigger points. Just because there are needles involved does not make acupuncture painful. Aside from a pinch when the needle goes in, many patients feel no pain.

Once you’re needled up, you will typically relax for anywhere from 15 minutes to one hour. Needling promotes the release of endorphins, which block pain signals. Most patients find short-term relief after the visit and lasting relief with continued care.


Popular during the 1970s, the rough bodywork form of Rolfing is making a comeback. Named for its founder, Rolfing manipulates the body’s fascia — connective tissue that surrounds muscles and organs — to lengthen, loosen, and restructure muscles.

Many describe the treatments as somewhat painful but effective at treating conditions including back pain. If you feel like you’ve tried everything to treat your back pain, you may want to try this technique, which has been endorsed by Dr. Oz.

Before seeking natural treatment for back pain, check to see whether your health insurance covers these therapies. Many insurance providers have some type of complementary care coverage, which can help you save on the care you need to curb back pain.

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Ten ‘Never Leave Them Out’ Traveler’s Checklist Items

There is nothing worse than finding yourself overseas on that “dream vacation” and suddenly realize that the dream is now a nightmare. Plan carefully because it will not do to run off to Africa on safari at a moment’s notice, trusting in a lucky rabbit’s foot keychain for protection. Sure, grabbing a passport and mosquito repellent will get you there, but you can’t imagine the inconveniences that arise without the items below. The following will tip the scales in your favor.

1. A visa is required to enter a country, and specifies on what terms the visitor is there (tourist, business, work), and how many days the visitor may stay. Sometimes the visa can be obtained at the customs desk of the destination country, but often the visa must be requested and obtained from the country’s embassy before the visitor leaves home. This process takes time, and some embassies are notoriously slow in approving visas, or even reluctant to do so at all.

2. If you plan on renting a car in the destination country, you must find out what is required in order to do so. Will your passport or current license do the trick, or should you apply for an international driver’s license? How much will insurance cost?

3. Photocopies! Make photocopies of your driver’s license, passport, credit cards, social security card, and any other important documents you’ll be carrying with you. One extra set should go with the traveler in a separate place in the luggage from the originals, and a second set should stay with a trusted relative or friend. If, for some reason, you lose the paperwork, you can call home to get the necessary numbers, or a friend can fax them to the officials.

4. Traveler’s insurance is always a good idea. Always. Even if it is never used – which, by the way, would be a good thing, it’s inexpensive and worth it.

5. Prescription medication should be packed, along with the actual written prescription from the doctor. An extra set of eyeglasses or contacts is also a good idea. The medication should always be packaged in original correctly-labeled bottles. An obscure, unmarked bottle or bag of drug in the luggage will tie things up considerably in the airport customs department.

6. A credit card company will become suspicious if an account based in, say, Iowa begins making charges in Madagascar. Always contact the credit card companies to alert them that you’ll be making charges in specific locations, preventing their alarm and temporary suspension of the account.

7. Mentally prepare yourself for an exhausting trip to and from the destination. Be ready for it, overseas travel is grueling, even if all goes well.

8. Take a record of important contact numbers, including close family, the doctor, the dentist, the lawyer, the bank, credit card companies, and the numbers for U.S. Embassies in the destination locations. Relatives should have an itinerary, and an option of emergency contact numbers.

9. Will your cell phone work in the destination country? Probably not. You should investigate his options, but in most cases, it is worth the extra expense and effort to have a cell phone available for use overseas.

10. Search online for forums run by Americans (or natives of the traveler’s country) who live in the destination country as expatriates. They will have experience and wisdom that other tourists may never discover about life in that country. A simple thing like knowing that certain vegetables or street vendor foods are prone to causing stomach upset can make all the difference in enjoying a vacation spot.

Preparation for an overseas vacation is key to getting the most enjoyment from it. In this case, it helps to think like a pessimist, “Something is bound to go wrong,” and be ready. Of course once you reach the destination, it is important to have fun!

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