Back pain is a very common ailment which can seriously affect work performance and quality of life. Usually, eight out of every ten individuals will get back pain at some point of time in their lives. The back is a complex structure made up of vertebral bones, supporting discs, spinal cord and nerves, cartilages and muscles. This combination makes the backbone a remarkably strong but mobile structure.
Back pain can be acute, chronic or recurrent; it is labeled as chronic when it has lasted for more than three months. Back pain can be again divided into cervical or neck pain (upper back pain), thoracic or middle back pain, and lumbar or lower back pain. Lower back pain is the most common, and usually accounts for nearly 80 percent of back pains.
Over-the-counter pain management medicines can help to reduce acute back pain along with rest and cold or hot applications. If required, prescription drugs can be used after seeking medical advice. This usually includes the use of non-steroid ant-inflammatory drugs, muscle relaxants, and neuromodulators. For chronic or intractable pains, physicians may consider local injections, or rarely, surgery.
Acupuncture, massage, biofeedback therapy, laser therapy, electrical nerve stimulation and other nonsurgical spine treatments can make a difference for chronic back pain.
Ayurvedic medicines can be utilized for a few months to treat swelling, pain and stiffness, help rebuild cartilage and heal damaged bones. Depending upon the diagnosis and severity of back pain, Ayurvedic treatment may be required for about 4 to 8 months. Self-medication should be avoided at all costs.
It is absolutely necessary to take medical help if pain does not reduce, or there are additional symptoms like impaired sensation, severe or increasing pain, bowel incontinence, limb weakness or paralysis, fever and unexplained weight loss.
Having said this, we will now discuss some simple steps, precautions, lifestyle changes and home remedies which can both prevent as well as treat most back pains. These include the following:
1) Improve your posture: When sitting, make sure it is in a supportive chair, where your hips are higher than your knees. Avoid chairs that are too low or soft, such as sofas. Keep your neck in an upright position and don’t let it poke forward. When working at a desk, avoid twisting movements by keeping your keyboard, mouse and telephone within easy reach. Your elbows should be at desk height with your chair pulled right in underneath. Use a pillow or rolled up towel in the small of your back if it needs extra support. When driving, take frequent breaks and get out of the car and wander around. If time permits, you may even do a bit of stretching! Avoid remaining in the same position for long. When you lift something heavy, it's very easy to twist the wrong way. This can lead to muscle spasm and pain. Use proper body mechanics by engaging your leg muscles, not your back, when you pick up heavier items. Get help if the item is too much for you to lift alone
2) Foam rollers: Foam rollers are a popular choice for relieving pain in back muscles. The rollers effectively act like self-massage, with the user’s bodyweight providing the pressure.
3) Ice and heat treatment: Cold application like ice is usually used within the first 48-72 hours of a back sprain, after which heat can be used. Treatment time for both is usually 15-20 minutes 2 or 3 times a day, taking care not to harm the skin.
4) Think about your diet: Eating a balanced diet ensures that your body gets all the nutrients it needs to strengthen and repair itself. Anti-inflammatory foods may help reduce pain. These include wholegrain foods, fruit and vegetables including leafy green vegetables, fiber foods, yogurt, some spices, including turmeric, ginger, green tea and black pepper. Foods that may make inflammation worse include highly refined flour or gluten, refined sugars, trans-fats and saturated fats, and red meat. Turmeric milk, tart cherry juice, and ginger green tea can reduce inflammation. Vitamin D can strengthen bone and reduce back pain and other body pains.
5) Quit smoking: Smoking restricts blood flow to the discs that cushion your vertebrae. This could lead to quicker disc degeneration. Smoking also reduces calcium absorption and new bone growth. This increases the risk of a fracture due to osteoporosis.
6) Lose weight: It is also worth noting that if you are carrying excess weight, it can put added strain on your back. Losing those extra pounds is a great way to give your back a break and rediscover the joy of movement.
7) Get enough sleep: Try to get about 6-7 hours of sleep at night. Sleep relaxes mind and muscle, reduces muscle strain and spasm as well as reduces pain perception. Vitamin C, vitamin B6, melatonin, L-theamine, and valerian can help bring about sleep easily. Mindful meditation can also help.
8) Adjust your sleep position: Getting the right support from your mattress is crucial in helping with back pain at night. Finding the appropriate firmness to provide relief while keeping your body supported is important, no matter what position you like to sleep in. You should then try and keep your spine in a straight position, so avoid using too many pillows, which can push your head out of line, and consider putting a pillow between your knees if sleeping on your side, or under them if you sleep on your back.
9)
Stretching: Regularly stretching
the muscles, tendons, and ligaments that support the spine is an important
element of all back exercise programs. Benefits of stretching include (i) reducing
tension in muscles supporting the spine - tension in these muscles can worsen
pain from any number of back pain conditions (ii) improving range of motion and
overall mobility and (iii) reducing risk of disability caused by back pain.
Back pain can be easily reduced or prevented using the following exercises: knee to chest stretch, modified cobra, standing hip stretch, seated spinal twist, pelvic tilt and glute bridges. Hot tub bath, and swimming or water exercises can also help with back pain.
10) Manage stress: Stress can cause or aggravate back pain, so it is necessary to manage or reduce stress using relaxation techniques like meditation, deep breathing, stretching exercises, and yoga.
11) Yogic Asanas: Yogasanas which can help with the reduction and prevention of back pain include Bhujangasana, Paschimottanasana, Ushtrasana, Dhanurasana, and Setubandhasana. Details and images of these are available online, or one can enroll for yoga classes.
12) Back pain associated with pregnancy: During pregnancy, the ligaments in your body naturally become softer and stretch to prepare you for labour. This can put a strain on the joints of your lower back and pelvis, which can cause back pain. The same methods as described so far can help relieve back pain with this condition too.
In this way, people affected with back pain pain can use a combination of rest, medicines, diet, and exercises to treat their pain on a long term basis. An accurate diagnosis by a qualified and experienced medical practitioner is a must. Likewise, it is best to take professional help for handling acute back pain and for planning long term treatment, and management with exercises. What works best for one person may not work for someone else; also different stages of back pain causing diseases may require different management in the same individual. However, it is an established fact that regular adherence to an effective exercise programme can definitely preserve structure and function of the back on a long term basis.
Dr A A Mundewadi is available as an Ayurvedic Consultant at https://www.mundewadiayurvedicclinic.com and http://www.ayurvedaphysician.com
