Home Remedies For Back Pain
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| There are very good home remedies and yoga poses for back pain |
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Overview
Pain is nature's signal system and a reaction of the body or an indication that there is something wrong in the body. Back pain, as the name describes, is the pain in the back.
It may be anywhere in the back but generally, people suffer from back pain in the lower back or upper back portions.
Nearly 80% of people suffer from back pain one day or another.
In this article, we will discuss the ways we can treat this common problem at home without seeing a doctor.
What are the different types of back pain?
There are five types of back pain
- Inflammatory back pain
- Neurogenic claudication
- Flexion dominant back pain
- Extension dominant back pain
- Chronic pain disorder or syndrome
1. INFLAMMATORY BACK PAIN
Inflammatory pain is due to inflammation in the joints of the spine. This generally occurs in people under 35 years of age. This may persist for more than three months. This causes stiffness on immobility, rest, or fewer movements at night or early morning.
The pain and stiffness ease with physical activity or light exercise. Pain-relieving medication may be effective in relieving pain in some patients.
2. NEUROGENIC CLAUDICATION
Neurogenic claudication affects older people in the age of 60 plus. This pain limits the patient's ability to walk long distances because it is caused by nerves being compressed while standing and walking. There is no pain in sitting or in rest positions.
Patients suffering from Neurogenic claudication should give breaks in walking when there is acute pain and walking is being restricted due to pain.
Physiotherapy and light workouts which make the back stronger may help in curing this type of pain.
3. FLEXION DOMINANT BACK PAIN
This type of back pain may be due to some injury or a sudden jerk in the disc. The patient feels more pain while bending, lifting, or sitting. There may be pain in the spine or legs or both.
4. EXTENSION DOMINANT BACK PAIN
Patients suffering from Extension dominant back pain feel severe pain in the joints at the back of the spine known as Zygopophysheal joints or simply Z-points. Pain occurs after standing for long periods. There is temporary relief while sitting.
5. CHRONIC PAIN DISORDER OR SYNDROME
When pain lasts for 3 to 6 months, it is called chronic pain. The exact causes of Chronic Pain Syndrome (CPS) are not known, It often starts with some injury in the spine or back. Some people suffering from Chronic Pain Syndrome (CPS) may also have symptoms beyond pain alone like anxiety and depression.
Home remedies for back pain
- Eat 4 walnuts on empty stomach daily for one or two weeks. Walnuts are sweet and warm. Walnuts, also known as Juglans regia, are energy-dense high calorie food since they contain 65% calories by weight, still, they don't increase obesity risk.
- Walnuts are a very good source of minerals and vitamins like copper, folic acid, phosphorus, manganese, and vitamins- E, B6, and B9. They also provide nutrients fiber, sugar, carbs, protein, fat, and calories.
- Mix and grind equal amounts of Poppy Seeds also (known as khus-khus) and rock sugar (also called misri) to make powder. Take 2 spoons of this twice daily with hot milk for one or two weeks.
- Use an ice pack on the aching area for 20 minutes three-four times a day. This will give quick relief from pain. Maybe you don't have an ice pack. No problem, you can use a pack of frozen Peas or corn instead.
- One hour after using the ice-pack, get a massage on the aching area with Turpentine oil.
- Avoid drinking cold water. Drink hot or warm water till the pain persists.
Lower back pain:
Types of lower back pain
There are two main types of lower back pain
- Mechanical pain. This is the most common type of lower back pain. This pain hits the muscles and joints around the spine. This may affect the buttocks and upper part of the legs.
- Radicular pain. This type of pain is typically felt on one side of the lower back and can result in weakness or numbness.
Causes of lower back pain:
Lower back pain may be due to muscle pull or sudden jerk or sprain because of
- lifting a heavy object or twisting the spine while lifting.
- sudden fall or movements that apply too much pull on the lower back.
- injury during sports activity resulting in jerk or twist.
- poor posture.
Chronic Lower back pain:
If any pain lasts anywhere in the body for more than three months, it is considered chronic.
If one has chronic pain in the lower back then there may be some serious reasons for that and should not be ignored.
The reasons for chronic lower back pain.
- Spinal stenosis
- Facet joint dysfunction
- Degenerative disc disease
- Sacroiliac joint dysfunction
- Osteoarthritis
- Trauma
- Deformity
- Compression fracture
- Lumbar herniated disc
Spinal stenosis:
This is caused by the narrowing of the spinal canal in nerve roots. This may be at single or multiple levels in the lower back.
Facet joint dysfunction:
The lower back region of our backbone is called the lumbar spine. It consists of five bones (L1 to L5).
It is surrounded by other parts vertebral bones, intervertebral discs, nerves, muscles, ligaments, spinal cord, and blood vessels.
There are two facet joints behind each disc at each motion segment. There may be some dysfunction in these joints resulting in pain.
Degenerative disc disease:
With age, intervertebral discs in the lower back may lose hydration.
Due to this, the discs cannot resist pressure and can transfer pressure to the disc wall which may tear and result in pain.
Sacroiliac joint dysfunction:
The sacroiliac joint connects the sacrum to the pelvis. It absorbs shock and tension between the upper body and the lower body.
Due to too much motion or pressure, the sacroiliac joint may be inflamed and can become painful.
Osteoarthritis:
This problem occurs due to wear and tear of the disc and facet joints with age.
This pain may progress slowly and is also referred to as spondylosis or degenerative joint disease.
We shall post another separate video for home remedies for this.
Trauma:
Lower back pain may also be due to some trauma like a road accident or fall. Proper treatment of the affected portions is required.
Deformity:
Some deformity in the discs, facet joints, sacroiliac joints, or stenosis may also be a reason for pain in the lower back.
Compression fracture:
If there is a fracture in the cylindrical vertebra, there may be sudden pain in the lower back.
This type of fracture is more common in older people and is caused due to weak bones and from osteoporosis.
Lumbar herniated disc:
The herniated portion of the lumber disc is full of proteins.
The center of the lumber disc is jelly-like. If this jelly breaks due to pressure, this may result in inflammation and pain in the lower back.
Yoga poses for lower back pain:
Yoga poses shown in the video are very useful to get relief from lower back pain
- Locate the paining area and massage the affected area with some oil before doing stretches and yoga poses.
- Spinal Stretch Stretch your body as shown in the video. Hold and press one leg with one hand and hold for 20 seconds and then release. Repeat the same with another leg, bending to the other side.
- Hamstring floor stretch Stretch and hold one of your legs with both hands as in the video. Hold for 30 seconds and then release. Repeat the same with other leg.
- Knee to chest stretch Keep one leg straight as in video and pull the other leg from the knee, towards your chest, as much as you can. Hold for 20 seconds and release. Repeat the same with other leg.
- Knees to chest pose with both legs Hold both knees with your both hands as shown in the video. Press both knees to your chest as much as you can. Hold for 20 seconds and release.
- Child pose Bend your body on the floor as shown in the video. Keep your arms straight. Hold for 30 seconds and release.
- Extended puppy pose Bend and stretch your body k me holding your arms, hips, and legs as in the video. Hold for 30 seconds and release. Repeat the same with other arm.
- Thread the needle pose Bend your body and stretch your arms as shown in the video. Hold for 20 seconds and release. Do this on both sides.
- Eat four walnuts on empty stomach daily in the morning for two weeks.
Acupressure points for back pain:
- Press each of the acupressure points given in the video using a finger, thumb, or a jimmy, in a pumping manner for one minute.
- The first acupressure point is LI4. This point is located in the flesh between the thumb and index finger. Locate this point. There will be sharp pain on pressing this point which shows you have found the right point. Press it in a pumping manner for one minute. Do this on both hands.
- Second acupressure point is ST44. This point is located in the skin between the second and third toes. Locate the point and press in a pumping manner for one minute. Do this on both feet.
- The third acupressure point is UB23. This point is located on the naval line, two finger widths to either side of the vertical midline on the back. Locate it and press for one minute in a pumping manner. Do this on both sides of the midline.
- Fourth acupressure point is UB25. This point is located three finger widths vertically below point UB23. Locate the point and press in a pumping manner for one minute. Do this on both sides of the midline.
- Fifth acupressure point is UB36. This point is located at the center of the crease below the buttocks. Locate this point and press in a pumping manner for one minute. Do this on both legs.
- The sixth acupressure point is UB40. This point is located at the center of the crease at the back of the knee joint. Locate the points and press in a pumping manner for one minute. Do this on both legs.
- The seventh acupressure point is UB60. This point is located just behind the outer side of the ankle bone. Locate it and press in a pumping manner for one minute. Do this on both feet.
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Compiled by: Paramjit Singh Rana
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