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The human body is made up of a complex organic framework of interconnected systems. These systems work in coordination with each other. To complete a small task such as getting up from the bed, you need to move your joints and muscles as well as prepare your mind to get up. Along with these two, you need to have an optimum amount of strength which is complemented by nutrients, vitamins and minerals. Any incoordination may lead to a medical condition.
Irrespective of age, gender or any underlying condition, you may experience uneasiness or discomfort if the body is overloaded. It could be either because of ageing, increased workload or due to an underlying health condition. Out of many physical ailments that one can experience, lower back pain is most common and can be found both in any age group.
However, since the outbreak of life-threatening Coronavirus, chances of low back pain has also increased. This is due to the fact that our life has taken a 360-degree change in all spheres of our life. Where work from home has become the new normal for working professionals, we have also noticed an increased workload on homebodies (people who otherwise stay at home), We have seen a significant shift in our daily routine. Sitting continuously at our workstations, staring at the screen constantly may aggravate pre-existing symptoms or provoke a new pain. Working professionals or students attending online classes are experiencing more problems as compared to others.
The low back is also known as the lumbar region. It is the area of the back that starts below our rib cage and ends around the upper part of the buttock. This region has a natural inward curve called lordosis which helps in stabilizing, rotating, bending and carrying the load of the body uniformly. Whenever the lower back is subjected to any stress, it rings an alarm notifying increased load. We recognise this alarm as pain. Pain is an unpleasant sensation. People can either experience dull aching, stabbing or even sharp shooting pain. Some people feel locked in one position where they cannot move, bend forward or straighten up their back while others find the movement painful. This condition may result from lifting weight, a sudden jerk or activities which demand high physical activity such as sports. If the pain is persistent for 3 months or more, it is considered ‘Chronic’ which makes the pain recurring in nature. Having said that, most of these back pains can be managed at home through home remedies.
As per the guidelines for managing lower back pain, remaining active is recommended over complete bed rest. We cannot emphasize enough, the importance of moving your muscles through exercises as it is one of the basic yet important parts of taming back pain. You can add yoga, a short brisk walk or a set of exercises to your daily routine. Dedicating 20-30 minutes to performing these activities will boost your resilience and immunity. It will not only improve your mental well-being but also enhance your physical health. When you exercise, your body produces ‘Happy Hormones’ i.e Endorphins which relieves pain, enhances mood, motivates and fills our life with positivity and clarity. Scientifically proven physical activities are:
Core is the area around your lower back which protects the delicate structure of your spine. Cutting-edge studies have proved that training core muscles is more effective in managing low back pain at home than medications. Some of the core strengthening exercises are listed below, however, it is recommended to speak to a spine specialist physiotherapist and get a customised exercise plan based on your body type, diagnosis and a regimen that fits your routine.
How to reduce back pain through Stretching?
A lot of people experience stiffness in their lower back which can be easily eased off with stretches. The stretches not only reduce the stiffness but also improves your joint and muscle integrity
It wouldn’t come as a surprise how regular Yoga sessions help in curbing both mental as well as physical challenges. India is a land where spirituality has been given more importance than anywhere else in the world. In fact, western culture has started infusing our culture into theirs, realising the therapeutic effect of Yoga.
3 Yoga Poses that you must include to fight back issues are
It is one of the ancient martial art forms that involves slow and graceful movements, incorporating meditation & deep breathing. Researchers have proved that practising Tai Chi regularly has the potential to reduce your back pain. It is recommended to learn from an experienced practitioner to avoid unnecessary complications.
Does weight worsen the back pain? How does it affect us?
Probably there would be many questions that would cross your mind. Unfortunately, unhealthy weight gain can be troublesome in the long run. It affects you both mentally as well as physically.
Apart from increasing the load on your spine, excessive weight can lead to a serious condition like heart attack, stroke, diabetes etc.
Sudden fluctuation in your blood sugar levels, blood pressure or deficiency of essential nutrients can worsen your health. Following a balanced diet adds more value to our health. Remember to consult a nutritionist or diet expert for a customized diet plan that suits your body.
Essential & pain-relieving oils for back pain are also considered very effective as it penetrates deep into the skin. If you experience back pain, one of the quickest ways to ease off your pain is by applying ointments or oils from our first aid. It works on counter-irritant effects where it gives you prickly sensation, increases your blood circulation and eventually reduces the pain.
One of the most practised home remedies is applying either a cold or hot pack. If you haven’t explored these options yet, here’s what you need to know. In case of burning pain, inflammation or swelling, a cold pack is recommended. However, if you feel tightness and stiffness in muscles, a hot pack is suggested. Remember both the hot and cold packs work differently for different people and possibilities.
You can practise this for around 15-20 minutes to ease the affected spot. If you have already applied creams or oils to the affected area, you may avoid this step as it may just add up your pain and very unlikely to show results.
Practising a good posture is a mantra that helps most people. It works directly in fixing the root cause of the pain if the pain is mechanical in nature. One of the most important and long-lasting effects can be achieved by correcting your posture. As we have discussed earlier, most of the back pain is due to the increased load. This load is increased due to weak posture muscle resulting from poor and prolonged sitting. When one practices sitting, standing or lying down in the neutral posture, this load is reduced significantly. It is advisable to change your posture after every 30 minutes.
If you’re sitting, it is important to use an ergonomic chair with an armrest, backrest and foot supported on the floor. If you are lying down, place a pillow below under the knees, and your head. Remember, it should not be too high or low. Your neck and shoulder needs to be aligned properly. You can get an ergonomic pillow as suggested by the spine expert. If you are standing, give equal weight on both legs. One must stand upright, head straight and pull your shoulder slightly behind.
To conclude, several factors can aggravate back pain. We must consciously and willingly make efforts to maintain our body structure, take proper sleep, diet and exercises, and avoid untrained physical activities that may affect our muscles and joints. For mild pain, we can always rely on ointments, oils, heat and cold packs. You need to figure out what works best for you and start following it. In case you are suffering from severe pain, these back pain remedies wouldn’t help you. It is advisable to consult a spine specialist who will examine your pain and prescribe the required treatment.
If you are looking for expert advice or a spine specialist with extensive experience in this domain, then you must visit QI Spine Clinic – India’s leading super-speciality back & neck clinic for diagnosis & treatment of spine problems. Kindly visit www.qispine.com and request an appointment from the website.
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