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Keep back pain at bay
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 - 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.
Maamsaanyatra nibaddhani siraabhihi snaayubhistatha. |
Asthinyaalambanam kritwaa ||
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).
1. 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.
2. Back pain can be triggered when we sneeze, climb into a car,
or bend down to pick up the newspaper.
3. Osteoporosis, osteoarthritis, viral infection, bladder or
kidney infection, gynecological problems in women, tumors and
trauma may also cause back pain.
4. 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.
5. Other potential causes for back ache are:
* Overweight
* Wearing high heeled shoes
* Carrying heavy weight
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 backacheRemedy
Ingredients
* Nirgundi leaves (hindi - samhaalu) (Bot- Vitex negundo) (Eng -
Five leaved chaste)
* Karanja leaves ( hindi - Ditauri) (Bot - Pongamia pinnata)
(Eng - 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.
This article is copy righted. The author Dr.SavithaSuri is an
Ayurvedic Physician and web master of http://www.ayurhelp.com
About the author:
Biography of Dr.SavithaSuri
Dr.SavithaSuri 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 news papers and websites.
She is a regular health columnist to a regional news paper.
Dr.SavithaSuri lives in Mysore , Karnataka,
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