Quarantine has left us with a lot of free time in hand. Some of us are utilising it by working from home, or learning some new skill online or trying something new in the kitchen or going back to old hobbies like painting, music or watching tv / Netflix and if nothing else then by catching up on our dearest sleep.
Well, as much as we love doing all of the above activities, one problem that's commonly associated with it is back pain.
What causes back pain?
- lack of exercise & movement
- the weakness of core muscles
- lack of blood circulation
- weight gain/ unhealthy diet habits
- wrong lifting/bending techniques
- prolong sitting
- faulty posture while sitting
What do we do to avoid back pain?
- move more & get up frequently
- sit less than 30 minutes at a time
- walk in the house
- strengthen core muscles
- increase the flexibility of muscles
- learn good posture techniques while sitting for work
- learn ergonomics: how to sit in front of computer/ laptop, screen height, bending & lifting techniques
- step-up / down exercise
- drink more water
- get enough sleep for 6-8 hours
If you do this, back pain will never trouble you again.
Lower back pain is a very common discomfort causing condition that occurs anywhere on the back below the ribs and above the legs. The pain is very common and is faced by most individuals at least once during their lifetime.
The most basic measures to cure your lower back pain are exercising well, eating healthy and maintaining a good body posture at all times.
Here are some of the common treatment options for reducing back pain.
1. Spinal Manipulation - It refers to an ancient form of therapy in which your back pain is treated externally. This form of treatment is quite similar to a massage treatment and helps to relax the muscles in the lower back area, thereby reducing the pain. It is usually done by osteopathic physicians, chiropractors, occupational therapists and physical therapists.
2. Neurostructural integration technique (NST) - The main role of this type of treatment is to naturally reset the affected area of the body in order to allow it to regain its normal form. The results usually begin to appear after at least 2 sessions of the therapy and the effects are long-lasting in nature.
3. Acupuncture - This is an old technique which uses small needles at strategic locations on your skin. The main aim of the acupuncturists is to re-balance the flow of energy in your body and to ensure that you have an optimal level of energy in all parts of your body. This, in turn, helps to regain the normal state of your lower back if the right points on the body are targeted.
4. Other measures - Some preventive measures which ensure that the lower back pain once gone does not reappear are as follows:
Pregnancy is not always a breeze and is associated with few to many problems. One of the common problems is the back pain, and statistics report that about half of all pregnancies are coupled with severe back pain.
Many women complain of terrible back pain while pregnant, and the pain may become so severe that it can also interfere with one’s ability to work or carrying out normal day to day activities. Here is an account of the possible causes and risk factors of back pain during pregnancy-
Some other causes of back pain during pregnancy include:
Though back pain is quite common when you are pregnant, it is advisable to consult an expert to be assured that you are not heading for any risk or complication that may be detrimental to the baby.
Back pain is one of the most common problems of old age and a sedentary lifestyle. Blame it on the computer screens or the idiot box, the problem of back pain has increased to a large extent among people across the globe. Researchers believe it is not just old age, but a sedentary lifestyle is responsible for chronic back pain. While there are painkillers available in the drug stores that provide quick relief for the time being, Ayurvedic treatment of the pain is better. Painkillers provide relief only for a shorter period and there is a high chance of re-occurrence of the pain. Back pain needs prolonged treatment. Hence, dependence on allopathic drugs for a longer period can have side-effects on other organs. Ayurvedic remedies are harmless and are effective in eradicating the pain completely. However, one must have the patience to continue the Ayurvedic treatment and have faith in it for the ultimate benefits.
As per Ayurveda, due to a sedentary lifestyle and unhealthy or wrong diet regimen results in poor metabolism, which produces undigested food toxins. Higher accumulation of these toxins into the body plays a major role in Backache.
Ayurveda is one of the oldest sciences of healing and treatment. It helps to achieve longevity. There are two types of treatment procedure in Ayurveda, palliative and purificatory. Ayurvedic practitioners believe that a balanced state of body, mind and consciousness is essential for good health. It can be achieved by purificatory therapy. It refers to the cleansing of the body by removal of toxins or Panchakarma. Kativasti is a procedure that is done prior to Panchakarma. This treatment is very good for backache.
The word Kati refers to the lower abdomen area or the waist. The process of holding warm oil in the region that has been affected is known as vasti. Therefore, Kativasti refers to the process of applying warm Ayurvedic oil on the waist area or other portions of the spine. In this process, the patient is asked to lie down on the bed and then the oil is applied on the affected part, especially the lumbosacral region. Thereafter, a reservoir is built around the affected area. The reservoir is of black gram dough. Medicinal oil is poured into it. The temperature of the oil is kept constant and it is made to pour on the body for some 30-40 minutes. Finally, the oil is gently massaged over the body.
Advantages of Kativasti:
1. It provides strength to the back muscles and joints and maintains the normal curve of the spine.
2. It is effective for any kind of back pain or spine related disorders.|
3. It increases blood circulation in the region.
4. It removes pain related to fractures, dislocation and tumours.
A significant number of people suffer from the adverse consequences of bad posture and yet do not alter the factors of their lives which cause them the problem. In fact, researchers believe that positioning your body poorly while standing, sitting, or during rest is a significant contributor to a whole host of back problems and other muscle and joint-related issues. Good posture is essential for keeping fit, and if you have not paid attention to any of your posture problems, it's high time you did.
How poor posture is defined?
Poor posture is described as a situation where our spine is positioned irregularly, emphasizing the curves. This results in poor extended positioning that places stress on your vertebrae, muscles, and joints. Over time, this stress may severely weaken the very foundation of the body, and as a result, you may be plagued by a plethora of health problems.
Problems that arise from poor posture -
Body pains and aches including upper or lower back pain, arm pain, and shoulder pain are widespread problems that arise from poor posture. Other possibilities include lower limb pain including hip and leg pain, ankle or knee pain, headaches and muscle fatigue, due to a buildup of the tension in the upper back, neck, and shoulders. A person who suffers from poor posture is seen to have symptoms such as rounded shoulders, hunchback, slouched structure, bent knees with head tilted forward.
Physiotherapy - A perfect cure for posture problems -
A skilled physiotherapist can evaluate and diagnose your postural traits and help you grow a proper stance in which your back is straight, the chest is up and out, and your abdomen is perfectly tucked in.
A few strategies used by physiotherapists to improve poor posture are manual therapy and soft tissue massage, postural education and training, joint mobilization, pilates, and corrective exercises to improve flexibility and strength.
Exercises that can help -
Specific physiotherapy posture exercises will help you develop proper posture. A few exercises that you can do every day are:
Walking or running every day too helps to correct posture. Standing tall and facing the world confidently indeed gives pleasure. Why wait? Reach out to a physiotherapist, and face the world with confidence.
Back pain is a very common and largely uncomfortable symptom of daily life. It affects a lot of people, and the cause can vary from neurological to orthopaedic. The related problems that back pain can cause include pain along your spine extending to your other muscles, impairment of movement, or difficulty carrying about daily tasks like walking or lifting objects.
The causes of each type of back pain are different, and there are different doctors you should see for each of these. The common types are:
• If you have pain that seems to travel outward from your back to your legs and maybe even your arms, you may have a slipped disc. This disease is not too infrequent, especially among older people. It is caused when a vertebra leaves its rightful anatomical place and settles somewhere else impairing normal bodily functions. Since this is a disorder of both the spine and the skeletal system, you can see either a spine specialist or an orthopaedic for a remedy.
• If you have a persistent pain in your buttocks or your legs that do not go away even after persistent effort, and if you get slight relief every time you lean your whole body forward, you may have spinal stenosis. It is the constricting of the spinal canal at the base, which causes severe pain and discomfort. This condition may be caused by either age or genetic factors and is an ailment of the spine. Therefore, you should visit a spine surgeon for a cure.
• If you have pain that originates in the buttocks but has spread to the whole leg in such proportions that normal walking and standing have become difficult, you may have sciatica. This is a nerve disorder wherein a herniated disc puts pressure on a nerve until there is persistent pain surrounding the nerve. This condition is a nerve problem, and hence visiting a neurologist will offer the perfect solution.
Leg pain has become an indispensable part of the daily millennial's life, thanks to sedentary lifestyles and poor ergonomics. If left untreated, it can give rise to such chronic pain that you may become permanently unable to stand up. Therefore, you need to visit a doctor as soon as symptoms show. Watch out for the symptoms above and visit a specialist accordingly.
Lower back pain is characterized by a constant feeling of pain in the lower back region. There are various Ayurvedic remedies that are used in treating lower back pain. Ayurveda is based on the belief that the body is composed of five elements; air, water, ether, fire and earth. The Ayurvedic remedies help in balancing the various constituents, thus reducing the pain.
The various Ayurvedic remedies for lower back pain are:
Back pain is a common problem that most of us have suffered. Pain anywhere in the spine- upper, middle or lower back – are all classed under the category of back pain. It’s a large category but it’s important to note that back pain can be caused due to a number of factors.
The causes of back pain can be varied because the human vertebra is composed of a complex structure of muscles, ligaments, tendons, disks and bones. Disks are cartilage-like pads that cushion the vertebrae, and problems with any of these can lead to back pain. Some of the common causes of back pain are:
Some of the other factors that can cause back pain are:
Pain in the spine is the most common symptom of back pain. Other symptoms can be tenderness, numbness, inflammation, and pain in legs or hands. The nerves of the back could be affected by structural problems in the spine such as a bulge in the disc or herniation or disc rupture. This can press against a vital nerve which controls muscles in arms and legs, causing pain.
If the first line of treatment doesn’t work, doctors would prescribe
Spine is one of the most important bone structures in the human body. It supports the whole body and is located on the back, connecting the brain to the body. Spine is really sensitive and a small injury can lead to a serious health problem. The most common regions of spinal pain are in the lower back (lumbar region) and in the neck (cervical region).
An injured, damaged, or unhealthy spine can result in a serious issue and can affect one’s daily life adversely. It might even possess a serious risk to the normal functioning of the body and the nervous system. Caring for the spine is as important as caring for the vitals like the brain or heart.
Spinal problems could be from birth or might happen due to various reasons. Spine problems happen with ageing too, as it starts wearing down. There are many reasons for a spinal problem. Some of the possible causes are mentioned below:
Lack of calcium
Unhealthy and unbalanced diet
Accident or injury
Neck (whiplash) sprain
It is not usually easy to diagnose the problem of the spine by oneself. But, one should pay serious attention if they have severe pain or the pain is not fading away even after taking medications. One could be in urgent need of a doctor if he/she finds their limbs numb after waking up or could not control their natural calls. One might need to go through several medical tests to correctly diagnose the root cause of the problem. Some of the problems strictly require surgery as a treatment. If there is a medical treatment or physiotherapy is done, it is generally long-term.
Avoid heavy weight lifting
Avoid walking long distances
Fix the posture
Avoid sitting in the same posture in the same spot for too long
Maintain a healthy weight.
Spine Care According to Ayurveda:
● There are various asanas, exercises, and postures that help reduce back pain. One can perform one or various asanas depending upon the nature of the problem and severity of the same.
● Oil massages help treat several types of back injuries and problems. Every treatment oil is made with different ingredients and different types of massage techniques goes into the treatment depending upon the severity and problem.
There are various types of yoga that go well for the treatment of spine problems. One should not try these yoga postures on his/her own with or without the spine issue, as incorrect yoga can exaggerate the problem. This should be done under medical professionals and yoga experts.
Ayurvedic medications are also given to control the pain which again depends upon the type of problem and its intensity.
A healthy and balanced diet plan is often considered a major part of treating spinal issues.
One might have spine pain once in a while due to certain reasons, but it should not be avoided if the pain takes longer to fade or one finds some abnormality in the structure of the spine as it could be a symptom of some serious health problem. A minor problem can be healed by just changing one’s posture and diet, but surgery could be needed in case of injury or other serious issues.
Lumbago or Lower back pain is a condition that is characterized by mild to serious pain or uneasiness in the lower back region. Lower back pain is more prevalent among the youth whose work includes physical exertion or sitting for long hours and is also common in individuals belonging to the 'retirement age' because of their sedentary lifestyles. The pain might be acute (sudden and extreme) or chronic if it has been endured over a span of three months.
The most common causes of lower back pain are:
When it affects the spine, the condition causes back pain by stiffening the spinal joints. Symptoms of Lumbago (Low back pain) include:
How to diagnose lower back pain or a slipped disc?
Treatment options are available -
Exercises along with correction of bad posture for relieving back pain are a common component of any treatment plan. Factors such as type and severity of the pain as well as the patient?s history can help in determining the type of treatment that can be administered. In most cases, the recovery time is usually six weeks without surgery. Typical treatment of back pain includes the use of muscle relaxants, painkillers and physiotherapy. Surgery is suggested in severe cases. Some other treatments are discussed below: