Back Pain Treatment at Home

What Is Back Pain?

It is the pain in back. Back pain is one of the most common reasons people seek medical help or miss work. Back pain is a leading cause of disability worldwide. Back pain can range from a muscle aching to a shooting, burning or stabbing sensation. Also, the pain can radiate down a leg. Bending, twisting, lifting, standing or walking can make it worse.
 

Types of back pain are given below

Neck back Pain (Cervical)

Neck pain, or cervicalgia, can last from days to years, depending on the cause. Common causes include physical strain, poor posture, mental stress, osteoarthritis, spinal stenosis, herniated disk, pinched nerve, tumours and other health condition

Middle Back Pain (Thoracic)

Middle back pain occurs below the neck and above the bottom of the rib cage in an area called the thoracic spine. There are 12 back bones — the T1 to T12 vertebrae — located in this area. Disks reside between them.
The spinal column protects the spinal cord. The spinal cord is a long bundle of nerves that allows the brain to communicate with the rest of the body.
There are a number of ways the bones, muscles, ligaments, and disks in the spine can irritate or injure the nerves, causing back pain.

Lower Back pain (Lumber)

The low back, also called the lumbar region, is the area of the back that starts below the ribcage. Almost everyone has low back pain at some point in life.
These might range from a dull ache to a stabbing or shooting sensation. The pain may make it hard to move or stand up straight. Pain that comes on suddenly is “acute.” It might happen during sports or heavy lifting. Pain that lasts more than 3 months is considered “chronic.
 

Why Is Back Pain A Common Problem?

It has to do with the shape of the spine, specifically the part of the spine in the lower back called the lumbar spine. The spine is made of vertebrae bones stacked on top of each other separated by spongy cartilage-like discs acting like shock absorbers. The spine supports all the upper body weight which puts a lot of load on the lumbar spine and results in mechanical stress and strain. The lumbar spine is curved at the bottom. This is normal anatomy; however, it predisposes the lowest segments of the lumbar spine to extra wear and tear. The cumulative wear and tear can cause longer lasting and constant low back pain that may become chronic (lasting at least 3 months). The most common reasons for low back pain include:

• Degenerative disc disease is when the lumbar discs wear down over time from cumulative wear and tear and no longer do their job of providing a cushion between the vertebra bone.
• Herniated disc is sometimes called a “slipped disc”. In this case part of the disc bulges out from its normal location. This may result in not only back pain but also pain that radiates down the leg if the bulge pushes on a nearby nerve, commonly referred to as “sciatica.”
• Spinal stenosis is when the spinal canal has become narrowed over time resulting in less room for the nerves. Often this is due to a combination of arthritis of the spine as well bulging discs. Over time it leads to pain in the lower back as well as in the legs, especially with walking and standing for long periods of time.
• Vertebral compression fracture – In this case the cause is fractured vertebrae bone due to osteoporosis (brittle bones due to low bone density).
• Facet joint pain – Here the pain is due to arthritic pain stemming from the spinal joints called facet joints. These attach vertebra bones to one another. The pain here is typically in the lower back and mostly with prolonged standing and walking.

 

Common Causes Of Back Pain

BACK STRUCTURAL PROBLEMS

Back pain can happen when mechanical or structural problems develop in the spine, discs, muscles, ligaments, or tendons in the back, or compress a nerve.
Sprain: an injury to the ligaments that support the spine (which connect the different bones together), often occurring from twisting or lifting improperly.
Strain: an injury to a muscle or tendon.
Degenerative disc disease: aging causes the discs between the vertebrae of the spine to break down. It is associated with other degenerative changes in the spine, such as arthritis or spinal stenosis.
Herniated or ruptured discs: an event causing a disc to compress and irritate nearby nerves. This often occurs at the lumbar level but can be present in the cervical spine as well.
Spondylolisthesis: a vertebra in the spine slips out of place or gradually moves out of alignment.
Spinal stenosis: a narrowing of the spinal canal that puts pressure on the spinal cord and nerves.
Fractured vertebrae: scoliosis or other congenital changes to the spine.
Myofascial pain: tightness and pain of the muscles supporting the spine due to damage to the muscles or a result of the nerve input to the muscles coming from the spine.

MOVEMENT AND POSTURE

Most of us get back pain at some point in our lives. It may be due to a sports-related injury, an accident, or a congenital condition such as scoliosis. But most of the time, upper or lower back pain develops during the course of day-to-day life. Repetitive activities at work or home, such as sitting at a computer or lifting and carrying, may produce tension and muscle tightness that result in a backache. Fortunately, there’s a lot we can do to prevent this sort of problem. General physical fitness and a healthy weight are important. But one surprisingly simple strategy can go a long way: Paying attention to your posture. Good posture not only protects you against back pain, it also improves your overall health and appearance. Poor posture, on the other hand, promotes back pain and can affect the position and function of your abdominal organs, inhibit breathing and oxygen intake, and cause headaches. It may also affect mood

PREGNANCY BACK PAIN

Back pain is a common part of pregnancy. Several factors can cause back pain during pregnancy, including:
increase in hormone levels
postural changes
weight gain
muscle separation
stress on the body
Pregnancy-related back pain usually resolves on its own after giving birth. Severe back pain that lasts longer than 2 weeks may require medical treatment or physical therapy.
Women should speak with their healthcare provider before starting any new medications or treatments while they are pregnant.

MEDICAL CONDITION

Different medical condition involves back pain
Arthritis: This is a joint disease that causes stiffness, swelling, and inflammation.
Osteoarthritis: This type of arthritis happens when your cartilage and bones break down. This most often affects people from middle age onward.
Ankylosing spondylitis: This is a type of arthritis that affects your joints and ligaments along the spine.
Scoliosis, or curvature of the spine: This is usually something you have from birth. If there’s pain, it typically starts in mid-life.
Tumours: In rare cases you can get them in your back. They’re usually spread by a cancer that started somewhere else in your body.

OBESITY OR OVERWEIGHT

Not every person with obesity will experience back pain, but these conditions often coincide. Obesity can be a primary cause of back pain, but it can also make an existing condition worse.
A large study published in 2017 found that obesity and excess weight are linked to lower back pain and degenerative disk conditions. The researchers found that obesity can be used as a predictor of future problems in the lower back, but the researchers weren’t able to prove that obesity directly causes back pain.
There are a number of theories about why people who have obesity are more likely to experience back pain. These theories include:
Altered posture: If you have too much weight around your middle, your posture may become altered. Your pelvis and lower back may tilt forward, changing the natural curve of your spine. This change may place excess pressure on the spinal disks and nerves of the back, causing conditions such as:
spinal compression
disk degeneration
pinched nerves
Disk compression: Excess weight may increase the pressure on the joints in your spine (vertebra). Over time, pressure on these joints may cause the cushiony disks between your spinal bones to thin or bulge, leading to chronic pain and pinched nerves.
Inflammation: Obesity is linked to chronic, low-grade inflammation. Whole-body inflammation may increase your risk of chronic pain disorders.
Inflammation: Obesity is linked to chronic, low-grade inflammation. Whole-body inflammation may increase your risk of chronic pain disorders.
 

Ways to Relieve Back Pain Naturally

1. Enjoy an anti-inflammatory drink every day
When you consume anti-inflammatory foods regularly, several antioxidant, anti-inflammatory, and even anti-cancer agents can build up in your blood. Over a period of time, these play a significant role in reducing and/or eliminating inflammatory reactions in the body.
 
Consuming these healthy drinks on a regular basis may help reduce your back pain.
Turmeric, an Asian spice, contains antioxidant, anti-arthritic, and anti-inflammatory properties.
An easy method to consume turmeric is to mix a small quantity (1/2 teaspoon) of turmeric powder in a glass of warm milk. You can add honey or stevia to the milk if you prefer a sweet taste. Consume this drink, preferably just before bedtime to allow the anti-inflammatory process to work while you sleep.
Consuming dairy products may increase inflammation in some people. In such cases, trying plant-based milk, such as almond milk can be helpful.
Tart cherry juice
Cherries are rich in antioxidants and anti-inflammatory agents. Cherry juice can help relieve muscle pain, which may be chronic or exercise-induced. Cherry juice is easily available to buy at grocery stores and commonly contains the tart cherry extract. Try drinking a glass of cherry juice on a daily basis and see if it has positive effects in relieving your back pain.
Ginger-green tea
You can also try infused-herbal drinks, such as ginger-green tea, which contains the pain-relieving benefits of both green tea and ginger. Ginger-green tea bags can be purchased from grocery stores and you can easily enjoy a cup either at work or at home.
Over a period of time, these anti-inflammatory agents can build up in your bloodstream, so including these drinks in your daily diet will help reduce overall inflammation and prevent new inflammatory pain.
 
2. Fall asleep faster and sleep longer
When you have a restful night’s sleep, your back will feel less sore during the day. A night of restorative sleep can have healing benefits and make you feel refreshed, rejuvenated, and less stressed.
Try these natural sleep aids, one at a time, to see which one works best for you:
Vitamins C and B6. The natural steroids in your body control your metabolism and promote good sleep. Supplements of vitamins C and B6 are known to help the body produce and regulate natural steroid hormones.
Melatonin. Your natural sleep hormone, melatonin can be taken as a supplement to improve your sleep cycle.
L-theanine. An amino acid found in tea leaves, L-theanine may help some people feel relaxed and get better sleep.
Valerian. Supplements made from the root of the valerian plant may help you sleep faster and stay asleep longer.
Another option is cherry juice or cherry extracts—cherries contain certain enzymes that help promote better sleep.
 
3. Avoid prolonged static posture
It is important to pay attention to the joints and muscles of your spine and hip. Prevent fatigue and stresses on these joints by following simple tips, such as:
Avoid excessive sitting or consider using a standing desk while you work. When you sit for a long duration, the pressure on your spinal discs increases. Aim to get up every hour and walk a short distance to take the load off your discs.
Check your posture and adjust your neck, shoulder, and back alignment to prevent stresses on your spine. Poor, unsupported posture can lead to several problems in your back, causing or increasing the pain.
Rotate activities in order to avoid the same set of muscles and joints from getting over-fatigued. For example, if you have been standing and working for some time, consider changing to a different activity where you can sit down. You can go back to standing once the muscles and joints have had a chance to relax
When you have a flare-up of symptoms, consider less exertive activities, such as reading a book, listening to music, or crafting. These activities can help divert your mind from the pain and let your back rest at the same time.
 
4. Gently stretch your joints and soft tissues through yoga
Yoga is an effective way to stretch your back, improve the health of muscles and joints, enhance distribution of healing nutrients through blood circulation, and increase the flexibility of the spine.
When you start, perform the stretches slowly and advance only if you feel comfortable without pain. Gradually, you will be able to add more stretches to your routine. An ideal time for yoga is early morning—to help loosen your spine and also reduce stiffness and aches in your back.
 
5. Try mindful meditation
Meditation is a great way to improve concentration, release feel-good hormones (endorphins), and decrease anxiety and stress. Through mindful meditation, you can control the way your body perceives pain.
Find a quiet, dark room and meditate for 5 to 10 minutes in the morning. You can also try meditating before bedtime or while you take a break at work. If you don’t like to meditate, try simple breathing exercises—take 10 deep, slow breaths in a row.
 
6. Support your body in a warm pool
The buoyancy of the water lets you enjoy the benefits of exercise with less pain. Exercising in water also helps regulate the functioning of nerves and muscles, relieving pain.
If you prefer warmer pools, look into water exercise classes and hydrotherapy pools. Water therapy exercises are often done in water that is about 83 degrees to 88 degrees. Hydrotherapy pool temperatures are often more than 90 degrees.
 
7. Keep a self-activating heat patch handy
Heat patches that activate when in contact with the body are a great tool to carry during long drives or keep in your office desk/bedside table drawer. These heat patches activate quickly, can be worn inside your clothing, and provide a continuous supply of heat to relieve your back pain. Follow the package instructions and avoid wearing the patch for long durations to prevent skin damage. Some heat patches are also infused with medications for more effective pain relief.
 

How To Prevent Back Pain

Some methods of prevention are given below:
Prevention is probably the most important type of treatment for low back pain and is not emphasized nearly enough in our society.
Good posture, proper ergonomics and biomechanics, and daily exercise, especially core strengthening, is crucial in the prevention of back injury and unnecessary extra wear and tear.
Once a back problem develops the treatments can vary, are usually diagnosis specific, and can be very effective.
If you are suffering from back pain, it is important to see a skilled physician who offers you conservative treatment options
 

Treatment For Back Pain

The cause of your back pain determines the treatment. For your back pain you may feel better with:
Cold packs and/or heating pads.
Stretching exercises.
Massages.
Surgery.
Antibiotics.
Cortisone.
Traction.
Physical therapy.
Other over-the-counter and prescribed muscle relaxants, steroids and pain medications.
Exercise — specifically strengthening exercises.
Chiropractic care.
Acupuncture.
 

How Can Senocare Help You?

We provide different types of physiotherapy which are given below:

Types of Physiotherapy Treatment

Orthopaedic Physiotherapy
Tailored for musculoskeletal issues, addressing conditions like arthritis, fractures, and joint pain.
Neurological Physiotherapy
Focused on enhancing motor skills and mobility for individuals with neurological disorders such as stroke, Parkinson’s , or multiple sclerosis.
Cardiopulmonary Physiotherapy
Targeting heart and lung conditions, including post-surgery rehabilitation and respiratory issues, lung congestion.
Geriatric Physiotherapy
Catering to the unique needs of older adults, promoting mobility, balance, coordination and overall well-being.
Paediatric Physiotherapy
Specialized care for children, addressing developmental delays, injuries, and congenital condition
The duration of a home physiotherapy session varies depending on the individual’s condition and the treatment plan outlined by the physiotherapist. On average, a thorough assessment followed by a treatment session typically lasts between 45 minutes to an hour. This allows ample time for a thorough assessment, targeted exercises, and any necessary adjustments to the treatment plan. The focus is always on quality care and achieving optimal results within each session.
 
References:
1) https://www.360-orthopedics.com/blog/why-is-back-pain-so-common
2) https://my.clevelandclinic.org/health/diseases/22325-back-pain
3) https://www.mayoclinic.org/diseases-conditions/back-pain/symptoms-causes/syc-20369906
4) https://www.health.harvard.edu/pain/posture-and-back-health
5) https://www.medicalnewstoday.com/articles/326921
6) https://www.webmd.com/back-pain/causes-back-pain
7) https://senocare.in
8) https://my.clevelandclinic.org/health/symptoms/21179-neck-pain
9) https://www.healthline.com/health/middle-back-pain
10) https://www.webmd.com/back-pain/ss/slideshow-low-back-pain-overview