• Admin
• May 07, 2024
• Yoga Asanas & Anatomy

How you can get relief from chronic backache

According to a study, one in 4 women and one out of 10 men suffer from backache. Back pain becomes chronic when it lingers on for years. Back pain can be caused by injury due to a fall or accident when the ligament is strained or there is a fracture in the spine. Diseases like osteoarthritis, rheumatoid arthritis, spondylitis, kidney stones or uterine and spinal infections and cancerous tumours can also be reasons for back pain. Mental and emotional stress, untreated depression and anxiety and also lack of sleep can cause back muscles to become tense and painful.

Harmful daily activities

When sitting, standing, lying in bed or walking if your posture is not correct then it can have an adverse effect on the nerves in your back. People who lift heavy loads or carry weight on their backs can all suffer from back pain. If the spine is repeatedly jerked when travelling it can cause back injury. Lifestyles that increase mental tension and fatigue also have an adverse effect on the spine.  

Lack of physical exercise

Leading a sedentary lifestyle can cause obesity which is one of the reasons for backache. Spending a lot of time sitting in front of the screen when watching TV, working on the computer or playing video games for long periods of time can lead to back problems.

Treatment

Most people tend to ignore back pain but it needs attention before it becomes chronic. If back pain is caused by a disease then it needs to be treated. Severe back pain is treated with electrical stimulation, aqua-puncture, brain stimulation and physiotherapy.  However, attention to daily routine can also ease pain.

Focus on movements

When picking up objects from the floor always bend your knees. When sitting or standing keep the posture correct so the spine is not curved. Make sure you carry your purse or bag in a way that brings equal weight on both shoulders. Gentle muscle stretching exercises keep the back pliable. When working in the office stand and walk around after every half an hour.

Sleep right

Sleeping on an uncomfortable or soft mattress is a leading cause of back pain. Mattress must be firm and your pillow not too thick. If you sleep on your side slightly curl the knees and place a pillow between the knees. While sleeping on the back place a pillow below your lower back and if you sleep on your stomach then place a pillow under your abdomen. This ensures your spine is in a comfortable position.  

Yoga

Yoga removes the tightness in the muscles and imbalances in the body. Breathing exercises brings about relaxation as it soothes the parasympathetic nerves.

Eat right

Eat foods rich in Vitamin C, D phosphorus and calcium like fish, whole grain and green vegetables: broccoli, spinach and kale.  Include olive oil, green tea and bright coloured fruits and herbs and spices like basil leaves, cinnamon, ginger, garlic, onion and turmeric in your diet as they decrease inflammation.