Back Pain Causes

Many spinal conditions cause back pain, but muscle sprain can be a
cause too. The most common spinal causes of back pain are: changes in various parts of the spine with ageing, poor posture, obesity, sprains and strains that occur in activities of daily living.

Back Pain Treatment

Bed rest for a few days.

If you have a sprained or strained back-not a serious injury-use ice first. After 48 hours, switch to heat to warm and relax sore tissues.

Over the counter medications like aspirin or paracetamol can provide relief. No other medication should be taken without the doctor’s advice.

Back pain Prevention

Maintain a good posture during sitting, walking, working and sleeping.

Exercise regularly.

Stop smoking

When should one see a doctor?

If pain persists beyond a few days.

If pain very severe and interferes with activities of daily life.

If pain is accompanied by numbness, weakness in the legs or any difficulty in passing urine/stool.

Forward head posture simply means that your head is sitting forward from your body which causes extra stress on the muscles in your neck, shoulders and running down your upper back. This can cause headaches and upper back pain so check next time you pass a mirror or window and see if your head sits forward or if you notice your chin jutting out when you become tense, especially when driving.

Forward pelvic tilt means that your pelvis is tilted forwards which causes your lower back to arch. This puts extra stress on the mid and lower back muscles and can cause back pain. Do you notice that your lower back pain is worse when you stand for a long time?

Avoid Back Pain For Life

Would you spend about five minutes daily at your desk to strengthen the vertebrae in your spine? It’s easy, takes 20 seconds to learn and is relaxing.

You don’t have to know anatomy to conclude a bad back knocks you out of the game. Can you remember these four things about your spinal column?

a) Never sleep on your back, always on your side.

b) Soft mattresses are an invitation to back ailment – a hard surface is good for your back.

c) Smoking reduces the blood circulation to your lower back causing pain. Smoking also causes your spinal discs (shock absorbers) to degenerate. Google it.

d) Lift with your Knees, not back. Pull-in your stomach with each lift.

Secret 5-Minute Strategy

1. Sit at you computer and pull back your chair.

2. Move forward and begin to ROCK back and forth gently about 6-8 inches. You are relaxing you intervertebral spinal discs
(shock-absorbers). Stop after about one-minute.

3. Now raise your arms vertically (Goal) and continue to rock back and forth. Stop after about one-minute.

4. Now start a CIRCLING motion with your back. Sway back and forth in a circle. Left hip forward and around to your right hip, and now backward moving right-to-left. Roll, not rock and make an elliptical (egg-like) orbit with your upper body. Stop after one-minute.

5. Continue Rolling your back in a left-to-right circle, but with your arms raised straight up. Stop after about two-minutes.

Back Pain

Back pain is not usually due to a single cause, but the result of a build-up of factor accumulating over time.

Spine is the central axis of the body and combines with joints and muscles to make a supportive frame for the trunk to maintain an upright posture. It is made up of 33 small bones called vertebrae with discs that act as shock absorbers. Wear and tear of the back’s supportive structures cause back pain, strain and injury.

Facts:

• Back problems often result from an imbalance between tissues(muscles, ligaments and tendons) surrounding the spine, or incorrect spine alignment due to bad posture.
• Ideal posture is when the spinal column is in a neutral position, forming a gentle sloping S-shape

Why:

• bad posture is a primary reason. if the natural curves of the spine are overly arched or flattened for long time, the spine gets stiff and week
• Our lifestyle which results sitting long hours at the computer, long hours of commuting, sedentary living are all responsible.

What to do:

• Maintain good posture. Keep the spine erect but relaxed.
• Avoid sitting for long periods. take frequent breaks
• Sit on a chair that supports your lower back . the height of the seat should allow your feet to rest flat on the floor
• Wear comfortable footwear with good arch supports
• Exercise regularly and maintain a healthy weight

Exercises for Low Back Pain

Maintain good posture. Keep the spine erect but relaxed.

Avoid sitting for long periods. take frequent breaks

Sit on a chair that supports your lower back . the height of the seat should allow your feet to rest flat on the floor

Wear comfortable footwear with good arch supports

Exercise regularly and maintain a healthy weight.

Yoga for back pain

Yoga asanas work on flexing and extending different parts of the spine and regaining the range of movements available to the spinal column.

Bhujangasana ( cobra pose) :

Lie in a prone position with arms resting by the side. Bend the elbows and place palms below the shoulders. Raise arms, back, chest and neck off the floor.

Salabhasana (Locust Pose) :

Lie in a prone position with face down. simultaneously, raise the head, chest, arms and legs off the floor.

Balasana (Child Pose) :

Sit on the heels. slowly bend forward, resting the forehead on the floor. place the arms beside the body. Relax all muscles.