Keep back pain at bay
About the author
Dr. Savitha Suri has been an Ayurvedic practitioner since 1989. After getting a graduation degree in Ayurveda (Bachelor of Ayurvedic Medicine and Surgery) in 1988 from University of Mysore, India, she started practising Ayurveda . Her articles about Ayurveda have been published in newspapers and on websites, and she is a regular health columnist to a regional newspaper.
Dr. Savitha Suri lives in Mysore, Karnataka, India. She gives consultations in Mysore and also in Bangalore, the silicon valley of India.
www.ayurhelp.com
Back pain is the most common complaint among adults under 45. Back pain brings their activities to a complete halt and intervenes in the progress of their career. Researchers say that physicians are challenged to find out the true cause of back pain.
Anatomy of the back
Here is a quick take on the anatomy of the human back. Our body depends on the spinal column for structural stability and mobility. We twist, bend and flex with the help of spinal column. The spinal column is made up of 24 vertebrae, 7 in the neck (the cervical vertebrae), 12 in the thorax (the thoracic vertebrae), and 5 in the lower back (the lumbar vertebrae). The sacrum, located just below the lumbar vertebrae, consists of 5 fused vertebrae. The tailbone, or coccyx, with its 3 to 5 fused vertebrae, lies just beneath the sacrum. These vertebrae are placed one on another from pelvis to skull, with spongy discs inbetween vertebrae. The spinal cord is enclosed within the vertebral canal which is formed by alignment of vertebrae, and the whole column is tightly wrapped by muscles and ligaments.
Writing on the anatomy of the spinal column, the famous Indian surgeon Acharya Sushruta said "prushte trimshat," meaning the number of back bones are 30 (cervical - 7, thoracic - 12, lumbar -5,
vertebrae fused in the sacrum - 5, coccyx - 1). While describing the joints
in the spinal column, he says "chaturvimshatihi prishta vamshe".
This means there are 24 joints in spinal column.
He also said that the ligaments and tendons hold the bones and muscles together:
Maamsaanyatra nibaddhani siraabhihi snaayubhistatha. |
Asthinyaalambanam kritwaa ||
Causes for back ache
Bones and thighs are mainly occupied by vata. Vata controls and directs the body movements. Back pain occurs when vata in this region is aggravated by unwise physical activities (mithya yoga of karma), exaggerated physical activities (ati yoga of karma), or less physical activities (hina yoga of karma).
- Back ache usually arises from the spasm of muscles that support our spine. These go into spasm when we lift things unwisely, bend over too sharply, sit in a unsuitable chair, and so on. In Ayurveda, these types of movements are called "mithya yoga of karma or action".
- Back pain can be triggered when we sneeze, climb into a car, or bend down to pick up the newspaper.
- Osteoporosis, osteoarthritis, viral infections, bladder or kidney infections, gynecological problems in women, tumours and trauma may also cause back pain.
- Lack of motion (known as hina yoga of karma in Ayurveda) and bad posture may affect us when we sit or stand for long periods of time. On the other hand, repetitive motion (known as ati yoga of karma in Ayurveda) such as too much bending, lifting or twisting also affects our back.
- Other potential causes for back ache include:
- being overweight,
- wearing high heeled shoes, and
- carrying heavy weights.
The weakened vata causes stiffness of joints, pain, and limits movement of the back.
Solutions for back pain
- Stay calm.
- Complete bed rest for 24-48 hours relieves back pain in most instances. Walk a little every few hours to keep the blood flowing and the muscles toned.
- Applying vata balancing oil like ksheerabala oil on the affected region and naadi sweda (mild steam bath directed to affected area) relieves the pain quickly.
- Sex should be avoided during the acute stage of back pain as it exaggerates the condition.
See your doctor immediately if you have any of the following symptoms:
- If you are above 50 and experience a sudden onset of severe pain or pain localized to the spine.
- Pain due to a recent fall or trauma.
- Pain in the hip and leg.
- Back pain unrelated to posture.
- Bowel or bladder control problems.
- Numbness in the groin or rectal area.
- Extreme weakness in legs.
- Unsteadiness while walking.
- Fever or weight loss accompanying the pain.
- Pain that does not lessen over time even after rest.
Prevention of back pain
- Keep the muscles well conditioned by improving sitting, standing, and stretching postures. Well-conditioned muscles are less susceptible to injury.
- Never bend at the waist or stoop to pick up an object. Instead, lower the body to the level of the object by bending the knees. Grasp the item, hold it close to the body, and raise yourself with your legs while keeping your back straight.
- Do not lift very heavy objects.
- Whenever possible, prop yourself up.
- Lean against a wall or pillar while waiting for a bus or standing in line at the bank.
- Keep footstools around the house. Alternatively prop up one leg on a stool whilst doing chores which have to be done standing up.
- Sleep on a firm mattress and find a comfortable position.
- Wear low-heeled shoes.
- Standing straight will do wonders for your back.
- Sit on a comfortable chair that supports the curve of the lower back.
- While sitting for several hours, rest the feet on a low stool so that knees are above the hips.
- Do not sit or stand in one position for a very long time. Get up periodically and walk for a while.
- Avoid activities which hurt your back.
- Do not sit in the same position for many hours. It may prove hazardous to the back. Take a break inbetween and move around.
- Avoid becoming overweight. Being overweight increases the risk of back pain.
Tips for software professionals to avoid back pain
- Select a correct chair, with a relatively straight back and good lower back support. If the chair doesn't offer lower back support, keep a rolled up towel or cushion to support the back.
- Correctly position the chair, keyboard, and monitor. Feet should be on the floor, with knees at hip level; forearms should form a right angle with upper arms; and the computer terminal should be at eye level. More tips on workstation ergonmics.
- Adopt a relaxed, upright working posture and allow the chair to support you.
- Avoid slouching forward or leaning back too far.
- When you are at work stand up, walk around, stretch forwards, backwards, and side to side once each half an hour.
- Increased stress and strain enhances the chances of back pain. So remember to relax! Yoga and meditation are good techniques to relax.
- Eat healthy food which is rich in fibre. Avoid sweets, fatty foods, soft drinks and overeating to reduce the chances of weight gain.
Ayurvedic home remedy for backache
Ingredients:
- Nirgundi leaves (samhaalu, Hindi, Vitex negundo, botanical; Five leaved chaste, English)
- Karanja leaves (Ditauri, Hindi; Pongamia pinnata, botanical; Indian beech, English)
Remedy:
Collect fresh leaves of Nirgundi and Karanja. Tie them in a thin cotton cloth to form a big ball . Boil this leaf ball in water and when it is tolerably hot apply it on the affected part. When the leaves become cold reheat them by putting the leaf ball in boiling water. After half an hour take out the leaves from the ball , grind them to a paste and bind it on the affected area.
