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Expert Advice
Expert Advice
Back PainAuthor: Dr. Savitha Suri
Introduction
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 it is
really a challenge to a physician to find out the true cause of back pain.
 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 skull to pelvis. Spongy discs are present in between
vertebrae .The spinal column is tightly wrapped by muscles and ligaments.
The spinal cord is enclosed within
vertebral canal which is formed by alignment of vertebrae.
Acharya sushruta describes anatomy
of spinal column as follows.
Prushte trimshat
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The number of back bones are 30
(Cervical-7 , Thoracic – 12, Lumbar- 5, vertebrae fused in sacrum -5 , coccyx -1
). While describing the joints in spinal column it has been said as “Chaturvimshatihi
prishta vamshe“. This means there are 24 joints in spinal column.
The ligaments and tendons hold the
bones and muscles together.
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 gets aggravated due to unwise physical
activities (mithya yoga of karma), exaggerated physical activities (Ati
yoga of karma ) or less physical activities (hina yoga of karma).
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Back ache usually arises from
spasm of muscles that support our spine. The muscles supporting spine go
into spasm when we lift things unwisely, bending over too sharply, sitting
in a unsuitable chair, etc. These type of movements are called as “Mithyaa
yoga of karma or action ” in Ayurveda.
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Back pain can be triggered
when we sneeze, climb into a car, or bend down to pick up the newspaper.
-
Osteoporosis, osteoarthritis,
viral infection, bladder or kidney infection, gynecological problems in
women, tumors and trauma may also cause back pain.
-
Lack of motion or hina
yoga of karma and bad posture may affect us when we sit or stand for long
periods of time. On the other hand repetitive motion or Ati yoga of
karma like too much of bending, lifting or twisting also affects our back.
Other potential causes for back
ache are:
The vitiated vata causes stiffness
of joints, pain and limits the movements of back.
Solutions for back pain
1. Stay calm.
2. A complete bed rest for 24 - 48
hrs relieves back pain in most of the instances. Walk a little every few hours
to keep the blood flowing and the muscles toned.
3. Applying vata balancing oil
like ksheerabala oil on affected region and Naadi sweda (mild steam bath on
affected area ) of affected region relives the pain quickly.
See your doctor immediately if you
have any of the following symptoms:
1. If you are above 50 and sudden
onset of severe pain or pain localized to spine
2. Pain due to recent fall or
trauma.
3. Pain in hip and leg.
4. Back pain unrelated to posture.
5. Bowel or bladder control
problems.
6. Numbness in the groin or rectal
area.
7. Extreme weakness in legs.
8. Unsteadiness while walking
9. Fever or weight loss
accompanying the pain.
10. Pain that does not lessen over
time even after rest
Prevention of back pain
1. Keep the muscles well
conditioned by improving sitting, standing, stretching postures.
Well-conditioned muscles are less susceptible to injury.
2. 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.
3. Do not lift very heavy objects.
4. Whenever possible, prop
yourself up.
5. Lean against a wall or pillar
while waiting for a bus or standing in line at the bank.
6. Keep footstools around the
house. Alternatively prop up one leg on stool while doing standing chores.
7. Sleep on a firm mattress and
find a comfortable position.
8. Wear low-heeled shoes.
9. Standing straight will do
wonders for your back.
10. Sit on a comfortable chair
that supports the curve of lower back.
11. While sitting for long hours
rest feet on a low stool so that knees are above hips.
12. Do not sit or stand in one
position for a very long time. Get up periodically and walk for a while.
13. Avoid activities which hurt
back.
14. Do not sit in same position
for long hours. It may prove hazardous to back. Take break in between and move
around.
15. Avoid becoming overweight.
Overweight increases the risk of back pain.
Tips for software professionals to
avoid back pain
1. 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.
2. 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.
3. Adopt a relaxed, upright
working posture and allow the chair to support.
4. Avoid slouching forward or
leaning back too far.
5. When you are at work stand up,
walk around, stretch forward, backward, and side to side once in 30 minutes.
6. Increased stress and strain
enhances the chances of back pain. Hence remember to relax! Yoga and meditation
are best techniques to relax
7. Eat healthy food which is rich
in fiber. Avoid sweets, oil, soft drinks and overeating to reduce the chances of
weight gain.
8. Sex should be avoided during
acute stage of back pain as it exaggerates the condition.
Ayurvedic Home remedy for
backache
Ingredients
Nirgundi leaves (Hindi - samhaalu)
(Botany- Vitex negundo) (English - Five leaved chaste) and Karanja leaves (
Hindi - Ditauri) (Botany - Pongamia pinnata) (English - Indian beech).
Collect fresh leaves of Nirgundi
and Karanja. Tie them in a thin cotton cloth to form a big ball . Boil this
leaves' ball in water and when it is tolerably hot apply this on affected part.
When the leaves become cold reheat them by putting the leaves' ball in boiling
water. After half an hour take out the leaves from ball , grind them to a paste
and bind it on affected area.
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