Abhay M. Gowda asks: I am a 32-year-old sales executive working in Dubai. For the past one year, I have continuous back pain. It used to get relieved whenever I take pain killers. But now the pain killers are not working. I took an MRI scan as per my doctor’s suggestion. The report doesn’t show any abnormality. When I drive or sit in front of computers the pain is increasing. Recently, I have put on around 10kg. I am 176cms and 95kg. I am really worried as my work is getting affected due to this problem. Is there any solution for my back pain according to holistic treatment practices? Please advice..
Dr Dinesh Kartha, Chief Consultant and Managing Partner Aura Alternative Medicine Center, Sharjah, replies: Dear Abhay, back pain can have many causes.
Fortunately, doctors have ruled out any major problems with your Inter-vertebral discs after seeing your MRI scan. I think improving your physical condition and learning and practicing proper body mechanics will help you to prevent recurrent attacks of back pain. Also you will have to take strict measures to reduce your weight. You are overweight by 20kg for your height. You can try the following measures to combat back pain:
While using computers, the following measures should be adopted.
- The Monitor should be 16-29 inches away from your eyes & the top of the monitor should be in line with your eyes.
- Ears, shoulders and hips should line up vertically.
- Keep your head and neck straight with your shoulders relaxed.
- The curve of the chair should match the curve of your back. Adjust the back rest accordingly.
- Hips as far back on the chair as possible and bent at 100 to 120 degrees.
- Try to keep elbows close to your body.
- Exert only light pressure at the end of the cushion.
- Adequate thigh and leg clearance should be assured.
- Knees should be bent at 90 degrees.
- Feet should be firmly placed on the floor.
- Drape your hand over the mouse and hold it lightly. Click the mouse very smoothly without exerting pressure.
- The elbows should be bent at 90 degrees angle while using the mouse.
- While using the mouse keep your wrists straight and flat with your hands. The wrist and forearm should be parallel to floor.
Give attention to below mentioned points while driving:
- Raise the seat as high as is comfortable to have a clear vision of the road.
- Move the seat forward until you can easily fully depress brake and clutch pedals.
- Cushion tilt angle should be adjusted in such a way that the thighs are supported along the length of cushion.
- The back rest should be adjusted in such a way that it will provide continuous support along length of the back and is in contact up to shoulder height.
- Ensure that Lumbar Support fits your back properly.
- Adjust the head rest properly to prevent risk of injury in case of an accident.
- Make sure that legs are apart and left foot is extended to supporting position.
- Knees should be slightly bent.
- Back should be against the seat.
- Hands should be able to make a full turn of the wheel while back is pressed against the seat.
- Seat belt should be low across the hips, flat without twists and firm without any slackness.
- Centre mirror should give the best view
- Side Mirror should be adjusted in such a way that it gives best view of the lane and least view of own vehicle.
- Always adopt proper standing position: maintain a neutral pelvic position. If you must stand for long periods of time, alternate placing your feet on a low footstool to take some of the load off your lower back. This will reduce the amount of stress placed on back muscles.
- Be careful while lifting the weights: let your legs do the work. Move straight up and down. Keep your back straight and bend only at the knees. Hold the load close to your body. Avoid lifting and twisting simultaneously. Find a lifting partner if the object is too heavy for you.
- Practice core strengthening exercises: abdominal and back muscle exercises (core-strengthening exercises) help strengthen these muscles so that they work together like a natural corset for your back. Flexibility in your hips and upper legs aligns your pelvic bones to improve health of your spine.
- Other exercises: regular low-impact aerobic activities will not strain or sprain your back. They can increase strength and endurance of your back. They also allow your muscles to function better. Walking and swimming are also good choices. Take opinion of an expert before planning an exercise schedule.
- Reduce your weight: Your BMI is more than 30 that means you are obese. You should formulate a proper plan of action to reduce your weight. Start a diet and exercise/Yoga program so that your BMI is brought down to 25. Reducing your waistline will ease the pressure on your lower back.
- Manage your stress levels: always remember stress can aggravate any sort of pain or health problems. If you are having stress practice of Yoga and meditation will definitely help you.
- Yoga: scientific studies have proved that proper practice of yoga can alleviate back pain. Many backward bending postures in yoga like the cobra pose, bridge pose, pavanamukthasan, ardhachakrasan etc has been found to be effective for back pain. One should avoid forward bending poses and sun salutations while having back pain. Also make sure that the yoga trainer is having proper medical knowledge before enrolling for a class. Yoga also reduces the stress levels that can be an aggravating factor for any pain.
- Massage: many forms of massages are available. Ayurvedic massage, Swedish massage, Thai massage etc are very popular. A properly administered massage can relieve muscle spasm and rigidity in the lower back. Again make sure that the masseur is a qualified person.
- Acupuncture and Acupressure: These techniques originated in China are very effective for back pain. Selecting the right points and imparting the treatment in the right way is very essential for it to be successful.
- Ayurveda: the traditional Indian system of medicine, Ayurveda, is highly recommended in cases of back pain. Ayurvedic treatments like Uzhichil, herbal leaf poultices (Ilakkizhi), kativasthi, medicated enemas etc. have excellent success rate. Also there are herbal supplements like guggul, shallaki etc. Consultation with an Ayurvedic physician will provide you further insights.
- Naturopathic supplements: Naturopathic supplements like Cat’s Claw, Devil’s claw, Stinging nettle, Willow bark etc. are good for back pain. Cayenne pepper creams can be applied externally. A Naturopathy Physician can guide you to choose the best one for you.
- Diet: try to avoid foods that are high in fat, oil, masalas, spices. Keep away from caffeine, refined carbohydrates and alcohol as well. Include lot of green leafy vegetables and fruits that are rich in fibre content. Foods rich in Omega 3 fatty acids should be consumed. Having a healthy diet at right timings will add up to your physical health.
- Naturopathic home remedies: A Naturopathy or Ayurvedic physician can suggest a wide range of home remedies like hot fomentations, alternate hot and cold applications, packs, baths and compresses for self management of back pain. Try to find out which one will work best for you.
Disclaimer: This blog is a conversation and is not an alternative for treatment. The recommendations and suggestions offered by our panel of doctors are their own and Gulf News will not take any responsibility for the advice they provide.
