Healing Options for Lower Back Pain

“Low back pain (LBP) is a common disorder involving the muscles, nerves, and bones of the backPain can vary from a dull constant ache to a sudden sharp feeling. Low back pain may be classified by duration as acute (pain lasting less than 6 weeks), sub-chronic (6 to 12 weeks), or chronic (more than 12 weeks). The condition may be further classified by the underlying cause as either mechanical, non-mechanical, or referred pain. The symptoms of low back pain usually improve within a few weeks from the time they start, with 40-90% of people completely better by six weeks.” [1]

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keywords: back pain yoga, back pain ayurvedic, back pain herbal, back pain traditional, back pain acupuncture

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Recent Research

“Acute low back pain is one of the most common reasons for adults to see a family physician. Although most patients recover quickly with minimal treatment, proper evaluation is imperative to identify rare cases of serious underlying pathology.” [ncbi]

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Yoga(9.6/10)

Lizard-Lower Lunge
“Apparently, lizards have loose hips and this hip opener’s moniker is testament to that. Step your left foot forward several feet in front of the right foot. Bend the left knee until it lines up perfectly with the ankle. Drop the right knee to the ground and keep the toes curled under on that foot to stretch the calf muscle. Walk the left foot out to the side and place both elbows on top of blocks on the inside edge of the left foot. Keep hips lined up parallel to each other. You are opening the right psoas muscle and the left inner thigh. To get deeper into the right psoas, lift the right knee into a high lunge.”

Bound Ankle Pose
“This pose requires that you bind your ankles—and by doing so you’ll unbind your hips. Bring the soles of your feet together, pulling the heels close to your groin, bending the knees, and butterfly flare the legs open. If you notice your knees are set too high to relax, simply place a blanket right under the sit bones to prop the hips up. You can also take the feet out further from the pelvic cavity to create a diamond shape with the legs. Keeping your spine straight, lead with the chest, pull your shoulders back, and fold toward your feet. This pose will open and relax the inner thighs and groin.”

Cow Face Pose
“Begin by threading the left leg under your right leg. Work toward stacking the knees, while keeping both sit bones on the ground. Tuck the toes in to protect the knees. Sit in the pose for several minutes. When the muscles start to loosen and you no longer feel a stretch, fold forward with a straight spine. If this stretch is too intense, you can situate both sit bones on a blanket and place a block or blanket between the knees.”

Pigeon Pose
“Starting in downward facing dog, lift the right leg and step it forward between the hands. Drop the left knee down and untuck the toes. Slide the right foot over toward your left pelvic bone placing the outside edge of the right leg on the floor. Tuck the right toes in (flexing the foot). Line up hips parallel to each other, continually pressing the left hip toward the floor. If this position is too difficult, place a blanket under your bottom. To intensify the stretch, move the right foot away from the left side of your body and drop to the elbows or chest. To make this pose less intense, move the right foot closer to your right leg and stay on the hands instead of folding. This is a profound stretch to the psoas, shin, glutes, and outer hips.”

Happy Baby
“It’s not likely you will ever hear a baby complaining about hip pain. So, make like a baby and lie flat on your back, grab hold of both feet with each hand, bend the knees and pull them toward your armpits. Once in the proper position rock side to side, keeping your head on the floor. This will externally rotate and stretch the hips, loosen the inner groin muscles, and help realign the spine.”

Fire Log Pose
“This pose should put the fire out in your hips. Sit on the floor with a straight spine, both sit bones pressing against the ground. Take the left leg out in front of you and bend it until it is in a straight line and parallel with your body, knee, and ankle. Stack the right leg on top of the left, lining up the right ankle to the left knee and the right knee to the left ankle. If you find the final position too difficult, you can use blocks as support to lighten the pose. This is a deep stretch to loosen the outer hips and glutes. It also stretches and strengthens the groin, calves, thighs, and abdominal muscles.”

Goddess Pose
“Gentlemen, do not be deterred by the name of this pose. It will help you open your hips regardless of your gender. Step your feet out very wide, turn the toes outward, bend the knees so they line up with your ankles, and tuck your butt in to engage the core. The further the toes are pointed outward, the deeper the stretch. This will give your groin, inner thighs, and hips a deep stretch. Note: Avoid this pose if you have a knee or hip injury.”

Half Lord of The Fish Pose
“Sitting on the floor, extend both legs out in front of you. Keep the left leg straight and bend and pull the right leg in. Line the right heel up approximately 2 inches away from the back of the right leg and 2 inches away from the left thigh. Sit up very tall, avoiding sinking in the lower back. Wrap the left arm around the right leg, creating a spinal twist. Move the left shoulder forward as you move the right shoulder back, attempting to line the shoulders up. Take your gaze over the right shoulder. This pose stretches out the hips, glutes, lower back, spine, chest, shoulders, and neck.”

Garland Pose
“This pose is so effective for opening the hips that it’s the position most women use to give birth. Turn your heels so they line up with your hips, turn your toes outward. Bend the knees until you reach a squatted position. Place a blanket under the heels if they have to be lifted while squatting. You can also stack two blocks to sit on to work up to the full integrity of the pose. The Garland Pose increases fluidity in the hips, and stretches the ankles, knees, and lower back. It also strengthens the core muscles.”

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Spine Lengthening

“You need to sit in a comfortable position. Try placing a mat on the floor and sit cross legged (you can also sit on your bed, if you like). Your back should be straight and yours shoulders should be relaxed. You need to smile while you practice this yoga pose. In case you would like to practice this pose in standing position, keep your feet parallel. While breathing in slowly raise your arms from both the sides. Interlink your fingers together, with your thumbs touching each other gently.”

“Now bring your arms from the front to the top. Stretch them up as much as you can. Do not strain your muscles. Make sure that your elbows are straight and that your biceps touch your ears. Hold onto to this position for 20 seconds (preferably 3 to 4 long deep breaths). To experience a deeper back stretch you can pull your tummy in, close to the spine.”

Spine Stretch

“This stretch can be followed after the spine lengthening stretch. Continue with interlinked fingers. Your arms should be stretched straight on top of your head. Breathe out slowly and twist your body to the right side gently. This will lay pressure on the hips as well. Hold onto to this position for 4 to 5 long breaths. Inhale while coming back to the center position. Exhale as you move to the left side, hold this position for 4 to 5 long breaths and inhale while returning to the center position. To experience a deeper stretch, tuck your tummy in as much as possible.”

Stretching the Spine Forward and Backward

“By interlinking your fingers, breathe out and stretch your hands to the front.  Exhale while you turn to the right. Make sure both your hands are parallel to each other and that they are stretched equally. Try to correct your position to avoid muscle catches. Inhale while you return to the center. Exhale while turning to the right. Come back to the center as you inhale. Unlock the fingers and relax. Place your hands on the ground and push your chest up.”

Twist the spine

“This stretch offers a soothing massage to the lower back. Place your left hand on your right knee. Take a deep breath and slowly twist your body to your right side. You can also place your right hand on the floor near your right hip. Stretch upward by pressing your hand against the floor. Try to keep your back as straight as possible. Inhale and come back to your center position. Repeat the same stretch on the left side. Suck your tummy in for a deeper stretch.”

Fists Forward Bend

“You can now come back into standing position. Your feet should be hip-width apart. Bend your knees slightly and bend yourself over your legs. Bend as much as you can till your tummy touches your thighs. Make your hands into fists and place them on the opposite creases of the elbow. Relax all your body muscles and hold your fists tight. Take 10 deep breaths in this position. You will release more tension from the back with every breath.”

Downward Dog

“This pose will help in spinal traction and lower back health. Stand Lie down on the floor facing the ground and place your hands in front of you. Flatten your palms on the floor. Lift your hips off the ground by balancing yourself on your feet and hands. Lift your hips as much as you can, till you feel a soothing stretch in your back. Take 5 to10 breaths in this position.”

Wall Plank

“You need to stand in front of the wall. Reach the wall with your hands and straighten them. Flatten your palms on the wall. Bend forward with your head facing downward. Lengthen your spine by stretching back as much as possible. You will come into an L shape. You may feel pain near the lower back, if you do bend your knees. Try to maintain the spinal stretch for at least 2 minutes. Breath deeply as you stretch your back.”

Pigeon Pose

“Start with lying on the ground and place your hands in front of you. Lift your torso of the ground. Bring your right knee behind your right wrist. Stretch your left leg out behind you. Your knee should face the floor. Press your palms against the floor. Stretch your legs backward while you curve your back and lift it up. Pull your abdominal muscles to your spine and maintain this pose for 5 to 10 deep breaths.”

Child’s Pose

“You need to sit on your heels. Place your head on the ground in front of you. Your hands should be behind your back. Breathe in slowly for 2 minutes. You can intensity the stretch by pulling your abdominal muscles towards your spine.”

Back Stretch

“Sit down on your heels and hold your hands in front of you. Stretch your hands out and straighten your back. Inhale and exhale slowly for 3 minutes. Pull both your hands to the front by stretching your back to the front. Do not strain your muscles in the back. Your back muscles will feel relaxed stress free.” [2], [3] 

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Ayurvedic(8/10)

1. Stay warm.

“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. 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.”

2. Reduce your intake of very pungent spices.

“Consuming extremely pungent spices in your food, such as red and green chilies and wasabi, can have a very drying effect on the body. Because dryness is another one of the main qualities of vata dosha, it gets increased with drying substances, and this can lead to constipation, as well as lower back pain due to stasis of the stools.”

3. Eat warm foods.

“Because of the principle that like increases like, consuming cold food and drinks causes an increase in vata dosha, which leads to pain. Coldness creates constriction and congestion in the body, while the appropriate amount of heat provides expansion and allows the stool-carrying channels in the body (called srotas) to stay open so that we can optimally eliminate our food. And healthy elimination equals less pain.”

4. Practice Padahastasana.

“Padahastasana (standing forward fold pose) is a great Yoga pose for lower back pain in particular because it allows vata dosha to flow optimally throughout the body, eliminating the constriction of the stool-carrying channels that causes both constipation and lower back pain. Whenever Ayurveda clients suffer from lower back pain that is not due to muscular reasons, we recommend this pose as a way to help with elimination. I have personally noticed that when I have had difficulty eliminating and then have done so, my lower back pain has left my body at the same time as the stools have.”

5. Oil your body.

“My lower back pain has always intensified during stressful periods of my life. Ayurveda teaches how stress, exertion, depletion, and tiredness all increase vata dosha, and too much accumulated buildup of vata dosha leads to early aging, in addition to pain in various parts of the body, especially the lower back.

The skin, being the primary organ of vata dosha, can be compared to a leather bag. If this leather bag gets very dry, it will crack and can even completely break apart; the same bag, when oiled, however, is able to sustain itself. Oiling your body with warm sesame oil before taking a warm shower makes the skin healthy and strong, wards off aging, and reduces lower back pain.”

6. Drink Bishop’s weed seed tea.

“Bishop’s weed seeds (called Ajwain seeds in Hindi) can be found in virtually any Indian store and many health food stores. This Ayurvedic spice is highly beneficial for pain, as well as constipation, and can be safely taken by anyone not suffering from heat-related conditions. Any time I have lower back pain (usually during periods), I always boil Ajwain seeds in water and drink this tea. It provides instant pain relief.”

7. Practice alternate nostril breathing.

“Also called Anuloma Viloma, this Pranayama (breathing exercise) is the most beneficial breathing practice for balancing vata dosha. It greatly benefits lower back pain and other pain-related vata dosha conditions, such as rheumatoid arthritis, osteoarthritis, and more.” [4]

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Herbal(7.8/10)

Capsaicin.

“ Derived from hot chile peppers, topical capsaicin may be useful for some people in relieving pain. “Capsaicin works by depleting substance P, a compound that conveys the pain sensation from the peripheral to the central nervous system. It takes a couple of days for this to occur,” says David Kiefer, MD, assistant clinical professor of medicine at the Arizona Center for Integrative Medicine.”

Ginger.

“Though more studies are needed, says Dr. Kiefer, ginger extract may help with joint and muscle pain because it contains phytochemicals, which help stop inflammation. Few side effects have been linked to ginger when taken in small doses.”

Feverfew.

“Feverfew has been used for centuries to treat headaches, stomachaches, and toothaches. Nowadays it’s also used for migrainesand rheumatoid arthritis. More studies are required to confirm whether feverfew is actually effective, but the herb may be worth trying since it hasn’t been associated with serious side effects. Mild side effects include canker sores and irritation of the tongue and lips. Pregnant women should avoid this remedy.”

Turmeric.

“This spice has been used to relieve arthritis pain and heartburn, and to reduce inflammation. It’s unclear how turmeric works against pain or inflammation, but its activity may be due to a chemical called curcumin, which has anti-inflammatory properties. Turmeric is usually safe to use, but high doses or long-term use may cause indigestion. Also, people with gallbladder disease should avoid using turmeric.”

Devil’s Claw.

“ There is some scientific evidence that this South African herb may be effective in managing arthritis and lower back pain, but more research is needed. Side effects are very rare if taken at a therapeutic dose for the short term, but it’s not advised for pregnant women and those with gallstones or stomach or intestinal ulcers.” [5]

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Traditional(6.6/10)

Ice first, heat later.

 “As a pain reliever, ice works great. It temporarily blocks pain signals and helps reduce swelling. Several times a day, lay an ice pack wrapped in a towel on the painful area for up to 20 minutes. Alternatively, you can use a bag of frozen peas or corn. During the first few days of home treatment, apply the ice pack as frequently as necessary. Later you may still want to use ice after exercise or physical activities. After about 48 hours, switch to moist heat to stimulate blood flow and reduce painful spasms. Dip a towel in very warm water, wring it out, then flatten and fold it. Lie on your stomach with pillows under your hips and ankles. Place the towel across the painful area, cover the towel with plastic wrap, then put a heating pad—set on medium—atop the plastic. Leave it on for up to 20 minutes. You can repeat this three or four times a day for several days.”

Perfect your posture.

“ Look for the posture that places the least stress on your back. To do it, stand straight with your weight evenly balanced on both feet. Tilt your pelvis forward, then back, exaggerating the movement. Then settle into the position that feels most comfortable. Now “work your way up” your back, focusing on one area at a time. First concentrate on the area near your waist, then your chest area, and finally your neck and shoulders. Try to feel which position is least stressful and most comfortable. This is the position to maintain when you’re standing, walking, and beginning or ending any exercise.”

Rise and shine.

“Each morning before you get out of bed, lie on your back and slowly stretch your arms overhead. Gently pull your knees to your chest, one at a time. To rise, roll to the edge of your bed, turn on your side, put your knees over the edge, and use one arm to push yourself up as you let your feet swing to the floor. Once you’re on your feet, put your hands on your buttocks and lean back very slowly to stretch out your spine.”

Rub in some relief.

“Ask a partner to massage the aching area. If you want to use a “back rub” cream or ointment, go ahead, but use caution, as most topical creams produce skin irritation after a few applications. For a simple back-massage aid, stuff several tennis balls into a long sock, tie the end of the sock, and have your partner roll it over your bac.” [6]

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Acupuncture(6/10)

GB 29

“GB29 or Gallbladder 29 is a local acupressure point for relieving hip pain. It is also known as the Squatting Bone Hole and is located in the hip region, at the centre of the line connecting the great trochanter of the femur and the anterior iliac spine. This is the crossing point of the Gallbladder Meridian and the Yang Qiao Vessel. Administering pressure on this point is useful for treating inflammation in the hip joint, sciatica, muscle sprain, weakness and numbness of the hips. In addition, this point also aids in treating shoulder pain, spasms in thighs and lower abdominal pain.”

GB30

“GB30 or Gallbladder 30 is also known as the Jumping Round point is another local acupressure point for hip pain relief. This is the crossing point of the Gall Bladder and the Urinary Bladder meridians. This point can be located by moving three-quarters into gluteal muscles from the middle of the sacrum. It is located between the sacrum and greater trochanter. Stimulating this point on both the hips helps in relieving pain in the buttocks, useful for sciatica, lower back pain, hip joint inflammation, muscle pains and spasms. It also helps in relieving leg pain, lumbar pain and hemiplegia.”

GB31

“The GB31 or Gall Bladder 31 is an important acupressure point located on the thighs that are useful for relieving upper leg pain and hip pain. This point is also known as the Wind Market and it can be found on the side of the thigh, halfway between the hipbone and the knee. Stimulating this point on both thighs can help in balancing leg qi and relieve hip pain caused by sciatica and weakness and numbness of the hips. It is also useful for relieving skin disorders, leg muscle issues, post-stroke symptoms in lower limbs and ear problems.”

GB34

“GB34 or Gallbladder 34 is another leg acupressure point that is extremely beneficial for relieving hip pain. It is also called the Yang Mound and it is situated on the side of the leg, right below the knee, slightly in front of the tip of the outer leg bone. Applying pressure to the point on both legs stimulates the leg qi, strengthens the weak hip muscles and reduces the pain caused by sciatica and inflammation of the hip joint. This point is also useful for treating shoulder pain, nausea and vomiting, jaundice and knee pain.”

B28

“B28 or Bladder 28 is a local acupressure point for hip pain that is located two chon apart on both sides of the spine, in level with the fifth lumbar vertebrae. This acupressure point is also known as the Bladder Shu and it is useful for alleviating sacral back and hip pain and sciatica. This point also aids in treating digestive disorders like constipation and diarrhoea, leg pain and stiffness in the lower back region.”

B48

“B48 or Bladder 48 is a local acupressure point for hip pain. In some meridian charts, this point can be numbered as B54. This point is also known as the Bladder Vitals and it is located three chon to the side of the sacrum, right in the middle of the gluteal muscles of the buttocks. This point can be very tender during hip pain, so stimulate it with care. This point is useful for relieving pain in buttocks and sacral region. It is also helpful for treating diabetes, diarrhoea and sciatica” [7]

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Chiropractor(4.4/10)

Medical History Evaluation

“ Your Houston specialist Dr. Johnson will conduct a complete physical exam and medical history to determine the source of your back pain or to discover the source of your pain.

Comprehensive and Individualized Treatment Plan– ‘After careful and thorough assessment of your pain condition and identifying the source of your pain, your Houston specialist Dr. Johnson will put together a comprehensive and individualized treatment plan that is designed to address your specific condition and requirements for healing and pain relief.”

Chiropractic Adjustments

“Chiropractic adjustments relieve pressure on the nervous system, promote spinal health and improve overall health. These adjustments are especially beneficial for providing back pain relief and managing chronic pain caused by herniated discs or other spinal misalignment.”

Therapeutic Exercises

“ In addition to Chiropractic manipulation or adjustment, Houston Chiropractor Dr. Johnson often recommends a course of therapeutic exercises and physiotherapy treatments to help address problems with muscles and other soft tissues so that they can be retrained and reconditioned to properly support good posture and promote complete healing and recovery from back pain. To address ruptured or herniated discs, he may recommend a series of spinal decompression treatments.” [8]

If you find these remedies helpful, we can personalize your healing process. For more information, visit  TeddyCanHeal.Com . We have also opened an anonymous Survey that will help us to improve our healing solutions, as well as help you more efficiently. We welcome you to participate if you would like a more specialized Path to Healing.

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