Spine problems are one of the most burdensome health problems worldwide. With aging and sedentary lifestyle, the number of people affected with spine problems is likely to increase over the coming years. The dictum of “prevention is better than cure” stands true for spine problems too. Here are some tips to get ahead of your spine-related issues.
Here are the tops that can provide instant relief to backache:
Don’t use a pillow under your head while you sleep.
Practice Makarasana, Shalabhasana, Markatasana, Bhujangana daily.
Don’t sit in the same position for more than 2 hours. Take 5 mins break & stretch.
Abhyanga (massaging your back) with oils help.
Ayurvedic oils to relieve backache are:
“You can also use sesame/mustard oil from your kitchen pharmacy”
Lower back pain is a very common and pervasive health complaint. As someone who suffered from it for several years, I’ve found many solutions from the time-tested medical tradition of Ayurveda, which is the sister science of yoga. Ayurveda is a remarkable system of healing from ancient India that is re-emerging now after many years of being suppressed by British rule of India.
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I teach about the root causes of lower back, and other types, of pain based on an Ayurvedic perspective. The solutions below have worked wonders for me because they address the root causes of pain, which Ayurveda would attribute to excess of a fundamental constituent of the body called vata dosha.
Physical exercises form the cornerstone of the prevention program for spine health. Strong and healthy paraspinal and core muscles are essential to support your spine. Exercises to be included in the training program should include- low impact cardiovascular exercise and isometric neck strengthening/back extension/core strengthening exercises. Stretching of hamstrings, thoracolumbar fascia, gluteal muscles, and neck muscles should also be included in the exercise schedule. A trained physiotherapist for guidance may be required.
Low impact cardiovascular exercise includes – walking/brisk walking, Elliptical trainer, step machine, stationary bicycling and swimming. Physical exercises keep the spine functional and mobile, limiting pain flare-ups. Endorphins (a type of local brain hormone) are released during exercises, which elevate mood, relieve depression and act as natural pain killers.
Correct posture while sitting, standing, or walking is a must. While standing, always try to balance your weight evenly on your feet and your head should always be in the line of pelvis and mid-foot.
While sitting, do not slouch and the head should be balanced and in line of the pelvis. The feet should rest flat on the floor and thighs should be parallel to the floor. Do not keep your wallet in your back pocket to prevent putting extra pressure on your buttocks and lower back. Adjust the height of your table so that line of sight is straight with no need of bending neck forwards.
One of the main qualities of vata dosha is that it’s cold. That’s why, whenever I used to wander around in the cold outdoors while growing up in Ohio, I used to notice that my pain would increase immediately, though I could not connect this cause of coldness and its effect of pain at that time. Because Vata is cold, the cold weather in Ohio increased the Vata in my body, resulting in an increase in lower back pain. You know how we always want to be warmly tucked away in our bed whenever we feel ill? An important part of this picture of comfort is the warmth factor, which also applies to pain relief.