Preventing a Pain in the Back

  • Jaspal Bajwa
  • India
  • Oct 31, 2014

 

 

 

Almost everyone has suffered from back pain at some point in his/her life. As a result, Backache has never been billed as a major health concern. It therefore came as a surprise to many when the Global Burden of Diseases Study 2010 listed ‘Chronic Lower Back Pain’ as the leading cause of disability across the world. Disease Burden is defined by what is making us sick, rather than what leads to mortality; it is measured in terms of ‘DALY - Disability-Adjusted Life Year’. The ‘adjustment’ refers to the number of years that are lost due to ill health, disability and premature death. Disease Burden is increasingly being caused by chronic diseases. Lower Back Pain is leading the pack amongst musculo-skeletal disorders, nervous diseases and injuries. In fact this is set to intensify, with people the world over tending to live longer now.

Several risk factors have been identified for Lower Back Pain. These include posture, occupational hazards, depressive moods, obesity, and a lack of physical exercise and balanced nutrition. Back pain is not a single disease, but a constellation of symptoms. In 2010, as many as 80 million DALYs had been lost due to chronic back pain. Of these, 28% were due to occupational ergonomic risk factors alone. Many occupations require long hours behind a desk. An improper ergonomic set-up gets amplified by poor posture, rapid pace of work, heavy and incorrect lifting, bending, twisting, sustained non-neutral postures, etc. At present, Lower Back Pain is treated mainly with analgesics; the underlying causes are rarely addressed. Alternative treatments include physical therapy, rehabilitation and spinal manipulation. Disc Surgery remains the last option (when all other strategies have failed), but very often the outcomes are disappointing. In recent years, development work on 3D imaging, biomaterials, growth factors, disc re-nutrition and stem cells has brought new hope, which may help delay the surgeries. However, it is also important for doctors to improve their diagnostic skills and to identify potential risk factors in a more timely manner. 


 

Tip of the Week

Body posture is key. Slouching at the desk is even worse than slouching when standing up. The forward-head posture places stress on the back and neck muscles, causing headaches and shoulder stress. A slouched posture also causes the weakening of the lower back. Once abdominal muscles get weakened due to slouching, they can no longer effectively protect the spine from injury. Stretching, taking regular breaks for short walks and modifying the workspace can help ease the back pain that comes from sitting at a desk. It is important to align the centre of the computer monitor with the eye-level. The hips, knees and elbows should be bent at 90 degrees and feet should be gently yet firmly resting on the ground. A small pillow or lumbar roll can help to keep the lower back properly aligned in the chair. In the initial stages it would help to set an hourly alarm, as a reminder to check and realign one’s posture. A fitness professional can also be approached, to learn simple stretches and exercises that help reverse the effects of poor posture. If however, back pain is accompanied by numbness, weakness, tingling or bowel/bladder changes, medical help should be sought without any delay.


Natureís Wonder Food(s) of the Week: ëBack Pain-reliefí foods

There are several foods that can help to prevent and remedy chronic back pain. Firstly, it is important to ensure a well-balanced diet, which should never be deficient in Omega 3 fats, Calcium and Vitamins D & K. Eating fish high in Omega 3 fatty acids (salmon, herring, sardines) can help relieve back pain. Omega 3s help by improving the blood flow and taming inflammation in blood vessels and nerves, especially at the edge of the spinal disks. A study reported in Surgical Neurology indicates that imbibing of 1,200mg or more of EPA and DHA per day can reduce back and neck pain. Various natural fruits, vegetables & spices that are high in anti-oxidant values and anti-inflammatory properties can be used to enrich the diet and to heal back pain. A few good examples are:

High anthocyanin fruits like cherries and berries; a bowl of  cherries for breakfast can reduce a major marker of inflammation by 25%; Bromelain in pineapples is a protein-digesting enzyme as also a natural anti-inflammatory highly revered herbs like turmeric, ginger, cayenne pepper and mint; the curcumin content in turmeric protects against joint inflammation and also preserves good tissue and nerve cell function; a study of osteoarthritis patients has shown that 200mg of curcumin a day can help reduce pain and significantly increase mobility; ginger is a traditional stomach soother and helps not only as a metabolic aid but also as a natural anti-inflammatory, affording relief from migraines, arthritis pain and muscle aches. 

High quality probiotics, like yoghurt, with ‘live and active cultures’; several bacterial strains in yoghurt help reduce pain, inflammation and bloating. 

Tofu, tempeh, other fermented forms of whole soy (shelled Edamame beans).

Astaxanthin – one of the most powerful oil-soluble antioxidants. Boswellia (‘Indian Frankincense’ or Salai Guggul ) - highly regarded by herbal practitioners, as are oils such as Evening Primrose, Black Currant and Borage, which are high in GLA (Gamma Linoleic Acid - a fatty acid). 

In Ayurvedic practice, in addition to general tonics such as ‘Ashwagandha’ and ‘Brahmi’, specific tonics to balance Vaata (Air) and Kapha  (Water) doshas are used to enhance the natural cushioning between joints. ‘Lakshadi Guggulu’ is particularly helpful for enhancing calcium deposition, which hastens bone repair.’Triphala Guggulu’ is a well-balanced mixture of two very effective herbs; it helps improve blood circulation. The Triphala component acts as an effective bowel cleanser and Guggul works as an effective defence agent for the body. Dashamula is a combination of ten roots, which can be used as a tea as well as an enema - to balance Vaata and Kapha. In Traditional Chinese Medicine (TCM), several herbal combinations are recommended to help heal chronic back pain by getting the ‘Qi’ (energy) to flow freely, and also to strengthen the kidney, liver and spleen. A good example is the Ginseng and Astragalus Combination (GAC) - Bu Zhong Yi Qi Tang  - which ‘tonifies’ Qi, stimulate the CNS, increases digestive absorption and strengthens general body functions, thus helping remove fatigue and healing various types of prolapse.


For Education purposes only; always consult a Healthcare Practitioner for medical conditions


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