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Backache,
one of the most common ailments, is widely prevalent
these days due to sedentary living habits and hazardous
work patterns. The psychological conditions associated
with emotional stress, which bring about spasm of the
muscles, may also cause backache. As the back bears the
weight of the entire body it gives way when it has to
carry an extra load in the case of persons who are
overweight.
The back, a complex structure of muscles, bone and
elastic tissue, is known as the life-bone of the body.
The spine is made of 24 blocks of bone piled one on top
of the other. Sandwiched between these bony blocks are
cushions of cartilage and elastic tissues called
intervertebral discs. The vertebral discs act as shock
absorbers for the back. Mobility would be impossible
without discs.
Sometimes these cushions rupture and the pulp protrudes a
little. The process is erroneously called a
‘slipped’ disc. If the cushion disappears
entirely, the result is known as a degenerated disc. In
slipped-disc trouble, the nerve is affected in such a way
that the pain radiates down the thigh and leg. If the
disc ‘slips’ in the neck area, it causes
numbness and pain radiates to the arms.
Disc trouble does not occur suddenly but builds up over a
long time. The backbone forms a protective arch over the
vertebrae and spinal cord and protects the spinal nerves
that are interwoven through the spinal column. There is a
close relationship between the bones, discs, joint
muscles and nerves in the back and the slightest problem
or injury to the back or neck area can have disastrous
effects.Symptoms
In most cases
of backache, the pain is usually felt either in the
middle of the back or lower down. It may spread to both
sides of the waist and the hips. With acute pain, the
patient is unable to move and is bedridden.
About 90 per cent of backache patients suffer from what
is called cervical or lumber spondylosis. It is a
degenerative disorder in which the vertebralbone or the
intervertebral disc becomes soft and loses shape. As a
result of this, the spine loses its flexibility.
Causes
The main
causes of backache and spondylosis are muscular tension,
joint strain, poor posture and incorrect nutrition
resulting from dietetic errors and lack of exercise.
Acute or chronic illnesses like kidney or prostate
problems, female disorders, influenza and arthritis, may
also lead to backache. Other causes include stress and
strain resulting from sitting for a long time, improper
lifting of weight, high heels and emotional problems
which may cause painful muscle cramping.
Poor posture results from soft chairs and coaches, which
facilitates slouching and sitting incorrectly. Shoes with
high heels place a tremendous strain on the back and
other muscles of the body. Sleeping on too soft a
mattress which results in an improper back and neck
posture, can cause tension, headaches and pain in the
upper and lower back.
Another major cause of back problems and tense muscles is
lack of exercise. Modern conveniences have made
officework easier. The easy life can lead to obesity
which puts a great strain on the back. When muscles are
not exercised and remain weak, the chances of injury to
them is increased manifold.
Treatment
Drugs
prescribed to relieve pain or relax muscles in backache
disorders do not cure common back problems. These can
become habit forming and may actually perpetuate the
disease in case of excessive intake.
Certain safety measures , especially, for people in
sedentary occupation, are necessary to relieve and
prevent backache. The most important of these is exercise
which improves the supply of nutrients to spinal discs,
thereby delaying the process of deterioration that comes
with age and eventually affects everybody. Safe exercises
include walking, swimming and bicycling. The latter
should be done keeping the back upright. Controlling
one’s weight is another important step towards
relieving backache as excess weight greatly increases the
stress on soft back tissues.
Those with sedentary occupations should take a break to
stand up every hour. Soft cushioned seats should be
avoided and position should be changed as often as
possible. Persons with back problems should sleep on a
firm mattress on their sides with knees bent at right
angles to the torso. They should take care never to bend
from the waist down to lift any object but instead should
swat close to the object, bending the knees but keeping
the back straight, and then stand up slowly.
Neck tension arising from long hours at the desk or
behind the wheel of the car can be relieved by certain
neck exercises. These include rotating the head clockwise
and anticlockwise, allowing the head to drop forward and
backward as far as possible and turning the head to the
right and left as far as possible several times. These
exercises help to loosen up contracted neck muscles which
may restrict the blood supply to the head.
The diet of those suffering from backache should consist
of a salad of raw vegetables such as tomato, carrot,
cabbage, cucumber, radish, lettuce and at least two
steamed or lightly cooked vegetables such as cauliflower,
cabbage, carrot, spinach and plenty of fruits, all except
bananas. The patients should have four meals daily. They
may take fruits and milk during breakfast, steamed
vegetables and whole wheat chapatis during lunch, fresh
fruits or fruit juice in the evening and a bowl of raw
salad and sprouts during dinner.
The patients should avoid fatty, spicy, and fried foods,
curd, sweetmeats, sugar, condiments as well as tea and
coffee. Those who smoke and take tobacco in any form
should give them up completely.
Proteins and vitamin C are necessary for the development
of a healthy bone metrix. Vitamin D, calcium, phosphorous
and the essential trace minerals are essential for
healthy bones. Foods that have been processed for storage
to avoid spoiling have few nutrients and should be
eliminated from the diet. Vitamin C has proved helpful in
relieving low-back pain and averting spinal disc
operations.
Hot fomentations, alternate sponging or application of
radiant heat to the back will also give immediate relief.
Yogic asanas which are beneficial in the treatment of
backache are bhujangasana, shalabhasana, halasana,
uttanpadasana and shavasana.
The back can be strengthened through proper nutrition,
exercise and relaxation and in the process general health
will also improve.
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