Back pain is not a disease in itself, but can be a sign of serious diseases. Back pain is very common due to injury, lifting heavy weights, sitting poorly or lying in bed for long periods of time. The pain caused by these reasons is usually cured with painkillers or balms.
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Reasons of back pain:
1.Tension on the back or any part of it:-
2. Rupture or bulging of the spinal disc
3. Sciatica (due to pressure on herniated disc or bulging disc)
4. Arthritis
5 Abnormal curvature of the spine
6. Osteoporosis
7. Kidney problems
9. Bad posture or sudden movements.
1. Tension on the back or any part of it:
Strained muscles and ligaments, muscle spasms, muscle strains and injuries related to falls are the root cause for the majority of back pain complaints.
2. Rupture or bulging of the spinal disc:
Sometimes a ruptured or dislocated disc also causes back pain. The fluid filled inside the disc sometimes emerges or sometimes bursts due to which the pressure builds up. Which causes pain
3. Sciatica (due to pressure on herniated disc or bulging disc):
Due to sciatica, we can bend the waist easily. But when this disc moves from its place, then pressure starts on the nerves coming out behind it. And there is pain in the waist or back.
4. Arthritis:
Gout is an autoimmune disease, which means your immune system that normally fights infection mistakenly attacks the cells that keep your joints in place, causing back pain or back pain.
5Abnormal curvature of the spine:
If the spine is curved in an abnormal way, the patient is more likely to develop back pain.
6. Osteoporosis:
Back pain, which is caused by a fracture or collapse of the vertebrae.
7. Kidney problems:
There is also a complaint of back pain due to kidney failure. Actually, when the kidney is unable to take out the waste materials of the body, then it causes the problem of back pain. In such a situation, if you are also complaining of back pain for a long time, then you need to consult a doctor.
9.Bad posture or sudden movements:
This can happen for a variety of reasons, from poor posture to direct injury. It is also a disease that occurs with aging due to weakening of the back or degenerative discs.
Some symptoms of back pain:
Back pain occurring for more than 3 weeks or occurring every other month. So it should be understood that this is an important symptom of back pain.
Initially there may be severe back pain along with neck pain and stiffness.
Hands or feet become numb. Or there is a lack of sensation.
Weakness in hands and feet
Important to remember: Back pain can have causes other than the spine. If symptoms persist always consult an experienced spine specialist
How to stop back pain?
We can take some steps to reduce the risk of back pain;
Make exercise part of your routine; Even 15 minutes of exercise will go a long way in strengthening the back muscles and bringing flexibility. However, without proper supervision, do not include those exercises that include loading.
Take a healthy diet, which includes enough calcium and vitamin D for the health of good bones. A proper diet will help in losing weight in addition to the body.
Keep in mind your posture during seating and standing.
Be careful while raising heavy loads. Always turn your knees while raising anything.
Do not raise heavy things together and do not turn.
Also wear proper shoes; Women who wear high heel shoes for a long time, they are more sensitive to the back pain.
Do not drive longer long; Take a proper break to stretch yourself.
Take the support of a good mattress. The one who is comfortable.
Home remedies For back pain:-
Here are some home remedies that you can follow to treat back pain at home.
1. Maintain a constant pace running for back pain
It is said that people who are constantly on the move recover faster. For example, you can go for a morning walk, go shopping or go to work. But at the same time, you should avoid everything that can increase your pain. Even a brisk 30-minute walk daily can make a difference.
2. Exercise to keep muscles flexible
flexor muscles Often patients suffering from back pain have difficulty in getting up straight from the bed. However, if you exercise, you will be able to reduce your back muscle soreness to a certain point. If you don’t like the exercises, they don’t necessarily have to be stretching.
Any low-impact activity can be effective for treating back pain at home. Doing these activities releases endorphins, which are a natural pain reliever. Hence, you should opt for regular exercise to avoid back pain or any other ligament and muscle pain in the future. Exercising or doing physical activities helps to keep your bones strong and muscles flexible.
3. Improve Your Posture
Incorrect posture while sitting or sleeping causes severe back pain. Even changing the posture while sleeping can do wonders. However, having a pillow under your knees or between your knees while sleeping can help take the strain off your back. While walking and sitting, you should keep your spine straight and not slouch.
There are certain exercises that work as natural remedies for back pain. These exercises are as follows:
pilates
tai chi
walking and running
sum
core flexibility exercises
float
4. Heat and cold therapy
Applying hot and cold packs to the painful area works wonders for back pain relief. If you apply an ice pack wrapped in a clean towel directly to the swollen area, it helps to reduce swelling. Also, the tense nerves of the affected area get relief. Applying an ice pack numbs the area and provides relief from acute pain. But it is advisable to apply it only for a maximum of 20 minutes.
Applying a heating pad can increase blood circulation, which makes healing quicker. To avoid burns or scalds from a heating pad, read the directions carefully before using it. Heat pad therapy can give you instant relief from pain. However, if you don’t have access to a heating pad, you can use a hot water bottle or a raw rice cloth bag wrapped in a towel.
5. Massage Therapy
massage therapy for back pain
If you are looking for short term benefits for your back pain, then you must resort to good massage therapy. Ayurvedic massage treatments are best in such cases. Massage of the soft tissues can help in releasing endorphins which will eventually help in relieving the pain. Massage therapy includes vibration, gliding, kneading, friction and percussion techniques.
This manipulation of tissues during massage can be done with hands or using a mechanical device. This is one of the best natural remedies for back pain. However, there are some risk factors involved in this home remedy.
skin infections or rashes
Swelling
deep vein thrombosis
Burns
non-healing fracture
active cancer tumor site
6. Get enough sleep
Lack of sleep is another major reason for the aggravation of back pain. According to recent medical studies, an adult needs at least 7 to 9 hours of deep sleep for proper functioning of the body. Adequate amount of sleep along with proper rest and alignment helps in relieving body pain. However, if you have poor posture, your condition may be worse when you wake up in the morning.
You can use extra pillows to align your spine properly to avoid such problems. The pillow you place under your head while sleeping should support the curve of your neck. This helps to keep the alignment of your back straight. If lack of sleep continues to be a problem, you should consult with your healthcare provider.
7. Make necessary changes in diet
Dietary Changes to Help Treat Back Pain
Doctors recommend eating foods like fruits and whole grains to patients suffering from back pain. Any food that has added sugar can increase the risk of spinal pain. Therefore, to get relief from back pain, you should consume the following foods:
black pepper
Curd
fiber
spices like turmeric and ginger
whole-grain foods
green tea
green leafy vegetables
These foods are anti-inflammatory, which reduces the risk of inflammation. Foods such as dairy products, red meat, refined sugar, trans fat, saturated fat and highly refined flour can potentially increase your risk of inflammation. Therefore, you must make necessary dietary changes to prevent the pain from progressing.
8. Take effective measures to reduce and manage stress
One of the best and most natural remedies to cure pain is to manage and reduce stress. Mental stress can be a major reason for increasing pain. There are many ways that you can manage your stress effectively. Some of the best practices that can be adopted are as follows:
conscious attention
relax body muscles
Breathe deeply to stabilize mental coherence
Concentrating on mental images can help relax the nerves in your brain.
9. Maintain a healthy weight to avoid obesity
Being overweight can be a possible reason for the extra load on the back muscles. Losing a few kilos while dieting and exercising regularly can help reduce this extra pressure on the back. This is one of the best ways to treat back pain at home. If you are overweight and you go to the doctor for back pain, the first thing he says is to lose weight. This is because weight loss reduces the mechanical strength of the back muscles. You can also consult a dietitian to follow a healthy balanced diet routine.
10. Quit smoking
Smokers have a four-fold increased risk of back pain. The smoker may be at risk of degenerative disc disease and other spine problems. The first step to treating back pain at home is to quit smoking. The nicotine present in cigarettes robs the body of essential nutrients, which eventually leads to loss of bone density. Along with this, it also damages the OT disc which supports the joints of the spine. If your spine is healthy, your back muscles will not stiffen and will remain flexible.
Disclaimer:
Do not ignore back pain. If you see the symptoms as mentioned in the article, see the doctor immediately. Heal your back pain by keeping the above advice in mind. And be healthy.
