Lower back pain is a common occurrence for the young and the seniors both and is pretty nagging. Around 80% of the world’s population suffers from it at some point or the other. However, everyone has a different experience. Sometimes the pain travels down one side to the hip and thigh. Other times it is morning stiffness that disappears as the day progresses. The causes also are diverse. It may happen any which way but some very simple stretches & home remedies generally work well at alleviating low backache. These include:-
- Alternative Heat and Cold therapy
- Walking
- Specific yoga postures or asanas
- Regular movement
We will learn about these effective remedies in this post. But first, let us ponder on the causes of low back pain so that we know how to avoid it in the future.
Common causes of lower back pain
The diagnosis of non-specific pain is localized around the lumbar and sacral regions of your back. It is a result of a variety of factors and is not generally sinister.
These are:
- A sudden boost in physical activity or exercises, not giving adequate time to the muscles to adapt
- Sedentary lifestyle – lack of mobility or remaining in one position for a long duration.
- Recent experience of stress, anxiety, and/or depression
- Poor lifestyle habits including diet and sleep quality
- Discogenic pain (pain originating from a disc in the spine)
The last reason, usually called disc bulge or degeneration, is diagnosed via Magnetic Resonance Imaging ( MRI). Experienced health professionals are now trying to sidestep the need for these tests because they invariably result in abnormal findings which are mostly age-related, not necessitating any surgery. Even though one does have a disc bulge( slipped disc), physiotherapy and exercises are highly beneficial.
However, you must consult a doctor immediately if the pain is accompanied by other conditions such as weight loss, numbness, fever, swelling, deformity, etc.
What can help in relieving back pain?
The most common form of low back pain is what we call ‘non-specific low back pain. It seems to be profound at times, (like morning stiffness just after waking up) and completely non-existent at other times.
Heat and cold therapy
For incessant back pain or stiffness, alternate heat and cold therapy work wonders.
Applying heat increases blood circulation to the affected area, reduces inflammation, and relaxes tense muscles. On the other hand, reduces blood flow to the painful muscle and reduces the swelling that is causing stiffness. Cold therapy also temporarily lessens nerve activity, which alleviates discomfort.
How to do it? Apply a hot pack to the affected area for 15 to 20 minutes. One may use a hot water bottle or an electric pad. A small bag of heated sand also works fine. After a few hours follow it up with an ice pack, for no more than 10 minutes.
If you do not have an ice pack, you can chop some vegetables in a plastic bag and place them in the freezer. Your ice pack is ready!
Walking
Unless you overdo it, walking is a particularly good form of exercise to relieve back pain. It is a low-impact activity that helps you maintain bone density and joint lubrication. Some people like walking outdoors while others prefer the treadmill. Also, retro walking or walking backward is a highly effective way to manage backache.
Walking may increase the pain initially. So be moderate and build up slowly. If standing up is also painful for you, discuss your walking program with your doctor.
Yog asanas or stretch postures for low back pain
The following yogasanas work wonders to alleviate back pain. Regular practice of the below two yoga asanas will make your back muscles solid as a rock.
The starting position is lying on the stomach. Place both hands under the shoulder joints. Raise your torso in a smooth motion.
Bhujangasana or the Cobra pose is excellent for strengthening back muscles.
Chakravakasana
Chakravakasana or the Cat-Cow yoga improves posture, and balance and is exemplary for those suffering from persistent backache. And it is so easy to do!
Come on the yoga mat on your hands and knees. Inhale and move into a cow pose by dropping your belly towards the mat. Stay for a few seconds. Next, exhale and curve your spine toward the ceiling in a cat pose. Release your head towards the floor. Simply relax in the posture.
Regular movement
Nobody wants to be still for too long. Nevertheless, when patients are told that they have to keep moving every half an hour, they think it is crazy! However, the advantages of regular movement are big and long term. A sedentary lifestyle invites numerous other problems too, no matter what your age. Simply get up and water that plant or look out of the window or fetch things yourself, even at work.
Summary
With regular movement, specific yogasanas, walking and alternative heat-cold therapy one can strengthen the back muscles as well as alleviate low back pain.
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