My grandmother always instructed me to correct my posture whenever I picked up some heavy stuff off the ground in my teens. I would not like that nag at all. I used to think, why should posture matter? Now at 40, I realize it does matter, as the wrong postures can cause lower back pain.
Revealing facts
In India, low back pain (LBP) occurrence is high, with nearly 60% - 80% of individuals having significant back pain at some or other time. One of the most common omicron symptoms is lower back pain.
Align your spine. Remove Back pain
How to get rid of lower back pain
Simple things, if done correctly, relieve lower back pain and reduce visits to doctors or hospitalization. Here we shall consider five of them.
Sit on a therapy ball.
Instead of slouching on a sofa, sit on a therapy ball between your office or household work. The therapy ball is an exercise treatment option for back pain problems. It prevents or reduces further episodes of low back pain as an integral part of a rehabilitation program.
Correct your posture with controlled movements
Good posture with movements in breaks makes all the difference in avoiding the problem and healing chronic pain. While standing, keep your head up-high (without straining the neck), shoulders straight and relaxed, not curved inward to your chest, chest forward, weight equally balanced on both feet, and it is significant to keep your hips tucked in.
Motion gives lotion to your back: Controlled movements or stretches relieve your back from continued stiffness due to one posture.
Identify your poor long habit and correct it with awareness: Be aware of your posture and it is the beauty of the body as it automatically corrects itself. At home, the moment I pull my back and sit straight, my son will also sit straight.
If you think you might have to stand for a long time, prefer carrying a portable stool or chair. Avoid standing in the same position for too long. Balance your weight on both feet equally.
Adjust your work table. Keep in mind the comfort of the lower back.
Sit on a chair with the lower back (where the spine starts) touching the back of the chair. You may sit with back support (cushion or rolled-up towel) and assemble it at the curve of your back. Remember to keep your feet flat on the ground or adjust the height with a stool or footrest. Do not cross your legs for a long time. Keep hips and knees at a right angle. Preferably your seat breadth should touch you under the knee.
Sleep on your sides and sometimes on your back. While sleeping on the sides, let your heels and toe of both feet touch each other. Slightly bend your knees. One hand rests sidewards on the hip, and the other hand's bent elbow placed near the pillow.
Practice Ayurveda
Is the back pain related to chronic constipation or a disease like Sandhigata Vata (osteoarthritis) or endometriosis? Nidana Parivarjana involves addressing the root cause. Knowing the prakriti (body constitution) and vikrati, you can prevent or soothe lower back pain.
Abhyanga (self-massage) with oils (Mahanarayana, Karpooradi, Murivenna, Kottamchukadi or Dhanwantharam) is effective for managing lower back pain caused due to vata imbalance.
Pouring of medicated preparation or royal bath are highly effective treatments.
Yogic stretches to strengthen back muscles
Padma Sadhna is a sufficient dose of lower back pain exercises (stretches) to strengthen your complete back muscles and relieve your pain. The practice of Marjariasana (Cat stretch), Shishu asana (Child’s pose), Bhujangasana (Cobra pose), Happy baby pose (Ananda Balasan), Hasta Padasana (Standing forward bend), Pashchimottanasana (Seated forward bend), and Uttanasana benefit the lower back. These cover all directional back stretches.
Meditate
For better digestion, meditate with Gurudev Sri Sri Ravi Shankar and get rid of the vata imbalance causing lower back pain. Start the meditation here.
To sum it up
You can't change your lifestyle completely, but you can surely invest time in the little things to integrate the vertebra sequence of your lower back.
Testimonial
“Sri Sri Yoga worked like magic for my back & shoulder pain. I’m much stronger and fitter now!”, shares Krithika Krishnan, 28, PR executive.
Learn time-tested Yoga sequence in just 8 hours of Sri Sri Yoga Level 1.
Based on inputs by Pooja Venugopal, Faculty, Sri Sri Yoga
Written by: Pratibha Sharma
Reference link
Prevalence and Risk Factors for Low Back Pain in 1,355 Young Adults: A Cross-Sectional Study
Related links
Say bye-bye to back pain this Yoga Day!
Allow these yoga poses for lower back pain to heal.
FAQs
You may sit only for a little while in chronic lower back pain. Sit with support and in a correct posture. Avoid sitting on the ground. Sit if it is essential.
All anti-inflammatory diets fight lower back pain. Ginger, garlic, warm turmeric milk, soups, stews, hot cereals, hot herbal tea, freshly baked flatbread (chapati or roti), almond, and walnuts are good for pains.
Avoid raw food if you are suffering from lower back pain. Vata imbalance causes pain.
Avoid
*heavy lifting
*high heels
*increased body weight
*keeping up late at night
*smoking
*using a laptop on your lap for a long time
*long screen hours
* Make frequent simple body movements or stretches to fight lower back pain.
* An ice pad is best if your back is painful from swelling or inflammation. A heating pad may be soothing if you want to relax your stiff or tight muscles.
* Add vitamin and mineral-rich food to your diet.
